An example of a recommended offseason workout for an experienced cyclist.

Monday: 1.5 hours

• Warm-up, 10-15 minutes

• 90-95 RPM, with heart rate at 145 or lower, 20 minutes

• 95-100 RPM, 3x8 minute periods at 150-160 heart rate with 3-minute recovery between

• 50-60 RPM, in uphill gears. 6x3 minute sets of seated climbing with 2-minute recovery periods. Heart rate at about 155

• Cool down, 10-15 minutes of easy spinning and stretching

Tuesday: Rest day or easy spin

Wednesday: 1.5 hours

• Warm-up, 10-15 minutes

• 100 RPM, 2x8 minutes with heart rate at 155 with two minute recovery

• 10 minute seated climb with heart rate between 160 and 170

• 80 RPM, 3x8 minute climbs. Stand and climb for 15 seconds every two minutes. Keep heart rate at 170-180. 4-minute recovery periods between climbs

• Cool down, 10-15 minutes

Thursday: 1.5 hours

• Warm-up, 10-15 minutes

• 85-100 RPM, 3x20 minute sets with 155-165 heart rate. 4-minute recovery between sets

• Cool down, 10-15 minutes

Friday: Rest day or easy spin

Saturday: 3.5 hours (or long group ride)

• Warm-up, 20-30 minutes

• 30 minute easy ride

• 90-plus RPM, 4x15 minute sets at 150-160 heart rate

• 70-80 RPM, 3x20 minute climbs with 4-minute recovery between sets. Heart rate at 170-180

• Cool down, 10-15 minutes and stretch

Sunday: Day off

General tips:

• Always stretch before, during (as needed) and after rides

• If racing on weekends, schedule intense workouts between Tuesday and Thursday

• Warm-up longer before special workouts. 20-30 minutes at slow endurance with 2x5 minutes at threshold.