Time to Read

3.5 minutes

Points of Interest

  • Flying 40s For Muscular Endurance
  • Descending Interval Set for fitness
  • Off-Bike HIIT for explosive power


It’s common knowledge that if you want to get better at something you need to practice, practice, practice.

If you want to get better at swimming - swim.

Want to get better at running? Run.

The same thing goes for cycling...

Here are some specific exercises you can do to improve aspects of your cycling performance


Cycling is a unique physical activity that requires cardiovascular and muscular endurance.

It’s low impact but requires a high VO2 max.

You also vary between long steady-state periods and high-intensity sprints.

Cycling is interesting because you’re moving, but you’re not actually moving. You’re sitting but exerting yourself as much as any activity there is.

So with the continuous focus on cycling workouts including hill climb workouts, and long stretches of endurance, what are some other short intense workouts you can do to improve your cycling performance?

Let's look at 3 workouts here...

1. Flying 40's For Muscular Endurance

This is a short intense workout to improve your cycling that you can do on your bike but might work just as well on a stationary bike. A stationary bike is handy as it’s practical during those days of bad weather, or you only have time for a quick workout.


Flying 40's will help build your power. It's also designed to help improve your ability to recover. This will be helpful on any events or races where there have different portions of higher surges.

Here's a quick breakdown on how to structure the workout.

  • Start with a 15-minute