Free Bike Programs

Linear Percentage Based Bike Program

Day 1
Max cal in 10 minutes 
Day 2
10 rounds 5% of max cal SPRINT 5% of max cal EASY 
Ex: 100 cal max / 5 cal sprint – 5 cal easy
Day 3 
5 rounds 10% of max cal SPRINT 10% of max cal EASY 
Ex: 100 cal max / 10 cal sprint – 10 cal easy 
Day 4 
5 rounds 20% of max cal sprint 
*easy bike for double time of work 
Ex: 100 cal max / 20 cal sprint 1:00 – easy bike 2:00 
Day 5
4 rounds 25% of max cal sprint 
*easy bike for double time of work 

Ex: 100 cal max / 25 cal sprint 1:15 – easy bike 2:30
Day 6 
3 rounds 50% of max cal sprint 
*easy bike for double time of work 

Ex: 100 cal max / 50 cal sprint 2:30 – easy 5:00 bike 
Day 7
2 rounds: 
25% of max cal sprint *equal recovery time 
20% of max cal sprint *equal recovery time 
15% of max cal sprint *equal recovery time 
10% of max cal sprint *equal recovery time
5% of max cal sprint *equal recovery time 
Ex 100 cal max / 25 cal sprint 
Day 8 
50% of max cal sprint *double time worked for rest 
40% of max cal sprint *double time worked for rest 
30% of max cal sprint *double time worked for rest 
20% of max cal sprint *equal recovery time 
10% of max cal sprint 
Ex: 100 cal max /  50 cal sprint 2min – rest 2 min 
Day 9 
10:00 max test for time 
Ex: 100 cal max for time. 
Day 10 
20:00 easy ride with goal of 50% per 10:00 

Ex: 100 cal max / 0-10:00 5 cal per 1:00 (50 total) 10:00-20:00 5 cal per 1:00 (50 total) 
Day 11
5% max cal sprint OTM for 10:00 
*easy recovery bike after each sprint 

Ex: 100 cal max / sprint 5 cal EMOTM easy bike during remaining time 
Day 12 
Retest 10:00 max cal 

12 Week Bike “Fitness” Program 

Day 1
10 minute max cal test
Day 2 
3 sets: 
1:30 moderate pace 
1:00 easy 
Rest 1:00 
5 sets: 
1:00 moderate/fast 
1:00 easy 
Rest 1:00  
7 sets: 
:30 fast 
1:00 easy 
Rest 1:00 
29 minutes total
Day 3
3 rounds
2:00 Moderate
1:00 Fast
3:00 Easy
Rest 4:00

30 minutes total
Day 4
3 rounds: 
5 sets: 
:30 moderate 
:30 moderate/fast 
:30 fast 
:30 easy 
No rest between sets 
Rest 2:00 between rounds 
34 minutes total 
Day 5
3 sets: 
:20 moderate 
:20 easy 
:40 moderate 
:20 easy :
:60 moderate 
:20 easy 
Rest 1:00 between sets 

2 sets: 
:20 moderate/fast 
:40 easy
:40 moderate/fast 
:40 easy 
:40 moderate/fast 
:40 easy 
Rest 1:00 between sets 
1 set: :
20 fast 
:60 easy 
:40 fast 
:60 easy 
:60 fast
:60 easy 
27 minutes total 
Day 6
3 rounds:
4 sets
1:00 moderate
1:00 easy 
Rest 1:00 between rounds 
*goal is same number of meters per round (consistency).
Day 7
10 minute warm-up Immediately into:
Tabata for max cal
Immediately into: 10 minute warm down 
Day 8
50 cal for time 
Rest equal time 
40 cal for time 
Rest equal time 
30 cal for time 
Rest equal time 
20 cal for time
 Rest equal time 
10 cal for time 
Day 9
10 minute warm-up Immediately into:
REVERSE Tabata for max cal  
Immediately into: 10 minute warm down 
Day 10
For time: 
27
21
18
15
12 
Equal work/rest 
Day 11
10 sets: 
:20 moderate 
:20 fast 
:20 hard 
1:00 easy 

20:00 Total
Day 12
2 rounds
:15 sprint :15 easy 
:15 sprint :30 easy 
:15 sprint :45 easy
:15 sprint :60 easy 
3 minutes rest 
1 minute moderate 
1 minute easy 
1 minute mod/fast
 2 minutes easy 
1 minute sprint 
3 minutes easy 
1 minute rest 
:20 easy 
:40 moderate
 :30 easy 
:30 fast/mod
:40 easy 
:20 hard 
:50 easy 
:10 sprint 
Rest 6 minutes before next round
(34 minutes total)
Day 13
30 minutes 
Accumulate 2 minutes of all out sprinting however you want to during the easy 30 minute 
Day 14
biking. 3 rounds: :30 easy :30 moderate :30 easy :30 mod/fast  :30 easy :30 fast Rest 1 minute
2 rounds: :20 easy :20 fast :20 easy :20 hard :20 easy :20 sprint Rest 1 minute 

1 round: :10 easy :10 hard :10 easy :10 sprint :10 easy :10 all out 
Day 15
:10 to find your max RPM 
Rest 1:50
5 rounds: 
Hold 85% of max RPM for as long as possible, rest as needed between efforts 
20 minute time cap. 
Day 16
EMOTM for 20 
1- 60% Max RPM 
2- 70% Max RPM
 3- 80% Max RPM 
4- rest 
Day 17
4 rounds
 4 sets 
:20 all out 
:40 easy 
Rest 2 minutes between rounds
Day 18
4 rounds: 
:45 moderate 
:15 fast 
:15 standing sprint 
:15 seated sprint Standing spring 
:45 easy 
Rest 2:15 
Total time – 18 minutes 
Day 19
8 minutes (Moderate) 
Rest 3 minutes 
6 minutes (Mod/fast) 
Rest 2 minutes 
4 minutes (fast/hard) 
Rest 1 minute 
2 minutes (hard) 
Day 20
5 rounds:
:30 moderate 
:30 fast 
:30 slow 
:15 moderate 
:15 sprint 
1:00 slow 
Rest 1 minute 
Try and match cal every round 
Day 21
10 rounds 
:20 moderate 
:20 easy :
20 fast 
:20 easy 
Rest :40
Day 22
10 rounds 
:30 moderate 
:30 sprint 
1:00 easy 
Rest :30
Day 23
7 rounds: 
1:00 fast 
1:00 moderate 
1:00 sprint 
1:00 rest 
Day 24
10 minute max cal test

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