Cycling Speed Workouts

July 26, 2023

Cycling Speed Workouts

Looking for some speed in your cycling workouts? We have three options for you to try. So after your warm up, choose from either Interval Sprints, Hill Sprints or an Interval Pyramid. Have fun and don’t forget to cool down.


Start with a 5-10 minute easy-paced cycling warm-up to gradually increase your heart rate and warm up your muscles.

Main Set:

Interval Sprints:

  • Cycle at a moderate pace for 2 minutes to warm up.
  • Sprint as fast as you can for 20-30 seconds.
  • Recover with slow-paced cycling for 1 minute.
  • Repeat the sprint and recovery cycle 5-8 times.

Hill Sprints:

  • Find a hill or increase the resistance on your stationary bike.
  • Cycle uphill at a challenging pace for 2-3 minutes.
  • Descend or reduce the resistance and recover for 1-2 minutes.
  • Repeat the hill climb and recovery cycle 4-6 times.

Interval Pyramid:

  • Cycle at a moderate pace for 3 minutes.
  • Increase your effort to a faster pace for 2 minutes.
  • Push harder to a near-maximum effort for 1 minute.
  • Now, reverse the pyramid: 2 minutes at the faster pace, then 3 minutes at the moderate pace.
  • Take a 2-minute recovery break (easy-paced cycling) between each pyramid.


Finish the workout with a 5-10 minute easy-paced cycling cool-down. Gradually reduce your speed and let your heart rate return to normal.

Start Your Triathlon Coaching Journey Today

If you’re ready to take your training to the next level with dedicated triathlon coaches who want to see you succeed in your chosen event, get in touch with ReadyToTri. With over 12 years experience as athletes ourselves, and 5 years helping athletes prepare for their triathlon, we’re the support system you need to reach the next level.

To get started with a top-class triathlon coach in Brisbane or beyond, contact ReadyToTri today.

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