Bicycle Speed Training

Speed training workouts aren't for beginning bikers. You'll need to build up strength before you begin to train for speed, so you can power up your pedaling without wearing yourself out. Speed training regimens help build endurance and stamina for longer rides and races.

  1. Pyramid Intervals

    • In interval training, you alternate between pedaling at an average pace for several minutes and pedaling at your maximum speed for several minutes. The average-pace intervals allow you to recover from the bursts of speed while still working your muscles and cardiovascular system. In pyramid intervals, one of the most effective interval training workouts, you increase the speed bursts minute by minute, so that you pedal at a higher intensity for longer periods of time--first one minute, then two, then three--before you switch back to a slower pace. The speed intervals build explosive power, while the recovery intervals build endurance.

    Progressive Fast Legs

    • In this workout, you increase your speed every few minutes. The Beginner Triathlete website recommends a regimen beginning with a speed of 90 rpm and increasing your cadence by 5 rpm every 30 seconds until you are performing at your maximum speed while maintaining good form. Maintain this speed for 30 seconds, then decrease speed and recover for three to four minutes before repeating four to six times.

    Endurance Spinning

    • To increase your endurance while pedaling at a high speed, pedal at 5 rpm below your maximum cadence and maintain that speed for 10 to 60 minutes, however long you can last. Aim to increase the duration of your workout with each session. Performing just under your maximum capacity will train your muscles to pedal efficiently at high speeds.