8 Cycling Workouts to Improve Your Stamina
8 Cycling Workouts to Improve Your Stamina
Transform Your Body, Conquer Your Goals
Download on the App Store

8 Cycling Workouts to Improve Your Stamina

Cycling is a fantastic way to improve your stamina, boost your cardiovascular health, and burn calories. Whether you are a beginner or an experienced cyclist, incorporating a variety of cycling workouts into your routine can help you to build endurance, increase your speed, and enhance your overall performance.

In this article, we will explore 8 cycling workouts that are specifically designed to improve your stamina and take your fitness to the next level. These workouts are suitable for all fitness levels and can be adapted to meet your individual needs and goals.

1. Long Slow Distance (LSD) Ride

The long slow distance ride is a fundamental workout for improving stamina. This workout involves riding at a steady pace for an extended period of time, typically 60-90 minutes or longer. The goal is to maintain a comfortable pace that allows you to cover a long distance without pushing yourself too hard. This workout helps to build aerobic endurance and teach your body to utilize fat as a fuel source.


  • Choose a scenic route to make the ride more enjoyable.
  • Focus on maintaining a smooth and consistent cadence throughout the ride.
  • Stay hydrated and fuel your body with healthy snacks to sustain your energy levels.

2. Interval Training

Interval training is a highly effective way to improve stamina and enhance overall cycling performance. This workout involves alternating between high-intensity efforts and periods of active recovery. For example, you can do a 1-minute sprint followed by 2 minutes of easy pedaling, and repeat this pattern for a set duration.


  • Start with shorter intervals and gradually increase the duration and intensity as your fitness improves.
  • Use a heart rate monitor or power meter to gauge your effort and ensure you are working at the appropriate intensity.
  • Focus on maintaining good form and breathing rhythm during the high-intensity intervals.

3. Hill Repeats

Hill repeats are an excellent workout for building strength, power, and stamina. Find a moderate to steep hill and ride up at a challenging pace, then recover by riding back down and repeating the effort several times. This workout helps to improve leg strength and cardiovascular endurance, making it easier to tackle hills and inclines during longer rides.


  • Use a lower gear to maintain a steady cadence while climbing.
  • Focus on keeping your upper body relaxed and maintaining good posture.
  • Gradually increase the number of repeats as you get stronger and more confident in your hill-climbing abilities.

4. Tempo Ride

The tempo ride is a sustained effort at a moderately challenging pace, just below your lactate threshold. This workout helps to improve your body’s ability to clear lactic acid and tolerate higher intensities for longer periods, ultimately improving your stamina and endurance.


  • Find a flat or rolling route where you can maintain a steady tempo effort.
  • Pay attention to your breathing and pedal cadence to sustain the desired intensity.
  • Aim to hold the tempo effort for 20-40 minutes, gradually building up to longer durations.

5. Fartlek Training

Fartlek training, which means “speed play” in Swedish, is a versatile and fun workout that involves alternating between periods of fast and slow riding. This unstructured form of interval training allows you to vary the intensity and duration of your efforts based on terrain and personal preference.


  • Use landmarks or visual cues as targets for your fast intervals, such as sprinting to the next mailbox or tree.
  • Stay mentally engaged and embrace the spontaneity of fartlek training by mixing up your efforts throughout the ride.
  • Focus on enjoying the variation in intensity and challenge yourself to push harder during the fast segments.

6. Endurance Ride with Surges

An endurance ride with surges is a workout that combines steady-state riding with short bursts of high-intensity efforts. This type of workout helps to improve your ability to push hard after extended periods of steady riding, simulating real-world cycling scenarios such as attacking a group ride or responding to a sudden increase in pace.


  • Aim to maintain a comfortable endurance pace for the majority of the ride, punctuated by 1-2 minute surges at a higher intensity.
  • Gradually increase the frequency and duration of the surges as you become more comfortable with the workout.
  • Focus on recovery and maintaining good form during the steady portions of the ride to prepare for the surges.

7. Spin-Ups

Spin-ups, also known as high-cadence drills, are a valuable workout for improving pedaling efficiency, coordination, and leg turnover. This workout involves gradually increasing your cadence to a fast-paced spin for 30-60 seconds, followed by a period of recovery pedaling.


  • Focus on maintaining a smooth and fluid pedal stroke, avoiding any jerky or choppy movements.
  • Use an easy gear and gradually build up your cadence until you reach the desired spinning speed.
  • Pay attention to your breathing and relaxation while spinning up, and gradually increase the duration and frequency of the drills.

8. Recovery Ride

The recovery ride is an essential component of any training program, especially for improving stamina and overall fitness. This ride is done at a very easy pace, allowing your body to recover from hard workouts while maintaining circulation and promoting active recovery.


  • Keep the effort extremely low, focusing on spinning at a comfortable and relaxed pace.
  • Use the recovery ride as an opportunity to enjoy a casual and lighthearted cycling experience.
  • Stay hydrated and fuel your body with nutritious foods to support the recovery process.

Incorporating these 8 cycling workouts into your training routine can significantly improve your stamina, endurance, and overall cycling performance. Remember to listen to your body, adjust the workouts to accommodate your individual fitness level, and gradually progress as your strength and endurance improve.

In conclusion, cycling is a fantastic way to boost your fitness, improve stamina, and enjoy the great outdoors. Whether you are a seasoned cyclist or just starting out, these workouts can help you to achieve your fitness goals and take your cycling to the next level. So, hop on your bike, try out these workouts, and enjoy the incredible benefits of cycling for improving your stamina!

Remember to stay safe, wear your helmet, and be mindful of traffic and road conditions while cycling.

This article is brought to you by SuperBody app – the ultimate fitness companion that helps you track your progress, discover new exercises, and access personalized workout plans. Download SuperBody from the AppStore and take your fitness journey to the next level!