CTS Workouts

These workouts can be purchased from Chris Carmichael’s website.

STEADY STATE

10m warm-up
3m tempo (med/high intensity at 70 rpms)
1m steady state (med/high intensity at 90 rpms)
30s power interval (high intensity at 115 rpms)
2m recovery
10m tempo
2m recovery
10m tempo
2m recovery
4m steady state
2m recovery
4m steady state
2m recovery
4m steady state
10m cool-down

 

UP THE ANTE

10m warm-up
1m fast pedal (med/high intensity at 115 rpms)
1m recovery
1m fast pedal
1m recovery
1m fast pedal
3m recovery
5m tempo (med/high intensity at 70 rpms)
5m steady state (med/high intensity at 90 rpms)
4m time trial (high intensity at 90 rpms)
5m recovery
5m tempo
5m steady state
4m time trial
10m cooldown

 

POWER STARTS

10m warm-up
2m fast pedal (med/high intensity at 115 rpms)
2m recovery
2m fast pedal
2m recovery
20s stomps (high intensity, 80 rpms) Shift to hard gear and stomp it out.
5m recovery
20s stomps
4m recovery
20s stomps
3m recovery
20s stomps
2m recovery
20s stomps
1m recovery
20s stomps
5m recovery
30s power interval (high intensity, 115 rpms)
3m recovery
30s power interval
3m recovery
30s power interval
10m cool down

 

RELENTLESS ATTACK

10m warm-up
20s stomps (high intensity, 80 rpms)
2m recovery
20s stomps (high intensity, 80 rpms)
2m recovery
30s power interval (high intensity, 115 rpms)
30s recovery
(repeat the power interval/recovery 2 more times)
1m power interval
1m recovery
(repeat the 1m interval/recovery 2 more times)
2m power interval
5m recovery
2m power interval
2m recovery
1m power interval
1m recovery
(repeat the 1m interval/recovery 2 more times)
30s power interval
30s recovery
30s power interval
5m recovery
10m steady state (Med/High intensity/90 rpms)
10m cool down

 

CLIMB, CLIMB, CLIMB

10m warm-up
2m fast pedal (med/high intensity at 115 rpms)
2m recovery
(repeat interval/recovery 1 more time)
10m climb (high intensity / 80 rpms)
8m recovery
(repeat climb interval 2 more times, last recovery is 10m coold down)

 

ZONE OF DISCOMFORT

10m warm-up
1m fast pedal (med/high intensity at 115 rpms)
1m recovery
1m fast pedal (med/high intensity at 115 rpms)
1m recovery
10m tempo (med/high intensity at 70 rpms)
2m recovery
4m steady state (med/high intensity at 85-90 rpms)
2m recovery
4m steady state (med/high intensity at 85-90 rpms)
1m recovery
4m steady state (med/high intensity at 85-90 rpms)
1m recovery
4m steady state
10m cool down.

 

POWER INTERVALS

10m warm-up
1m steady state (med/high intensity at 85-90 rpms)
30s power interval (high intensity, 115 rpms)
2m recovery
2m steady state
30s power interval
2m recovery
3m power interval
3m recovery
(repeat the 3m power interval/recovery 5 more times, with the last recovery being a 10m cool down)

 

OVER UNDER

10m warm-up
2m fast pedal ((med/high intensity at 115 rpms)
2m recovery
2m fast pedal
2m recovery
8m over-under (med intensity at 100 to 115 rpms for first 6 minutes, then shift gears to get high intensity at same rpms for the last 2 minutes)
8m recovery
(repeat the over-under intervals 2 more times with last recovery being a 10m cool-down)