There’s a misconception among cyclists that anything less than two hours on the bike isn’t a good workout. But that’s simply not true. Chad Timmerman, the head coach for cycling training app TrainerRoad, says that his ideal workouts are “high density,” meaning they pack a ton of hurt into a short window of time. To do this, Timmerman relies on hard efforts with short rest intervals for carefully targeted workouts where everything has a purpose and no time is wasted.
We talked to Timmerman and four more professional cycling coaches who work extensively with amateur athletes on how to improve the most in the least amount of time. They handed over their favorite workouts so you don’t have to think up a program, all you have to do is get on and suffer. Whether you want to build top end speed, a strong diesel engine, or climbing power, these workouts will help you do it.