Free Cycling Workout
Strength Training For Cyclists
Strength training on a bike is important to improve your speed and power or prevent injury, and it should be a part of your weekly training regimen.
SFR (Slow Frequency Repetitions) Strength Training Description
This training focuses on strength and pedaling efficiency in climbs.
• Two series of 4 x 4 min SFR (Slow Frequency Repetition) in 4-6% climb at 45-55 rpm / rest 2-3min between (RPM= Revolution per minute or Cadence)
• Concentrate on smooth pedal strokes; relax the upper body, keeping it “quiet”. Relax the hands and neck. Really focus on the lower body.
• Focus on the working muscles: Quads, hip flexors, glutes, and hamstrings. Your pedal stroke should be defined. Your heel usually drops down when doing them properly.
• rest of the ride just endurance pace
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ZWIFT file:
- Power version download here
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GARMIN,WAHOO, & other FIT. file
- Heart Rate version download here, Power version download here