Power Video Workouts

Class 1: CTS Field Test with Chris Carmichael: This is the same field test we use to establish accurate training intensities for our pro and amateur athletes. You can download the following document that contains CTS Workout Descriptions and Calculations for the CTS Training Intensities: Workout Descriptions and Intensity Calculations

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Workout 1: Field Test Verification: After completing the field test and calculating your training intensites, this workout verifies that those heart rate and power ranges are just right. And beyond that, it's a great workout for improving sustainable power. Click here for an article that explains the rationale for Field Test Verification in more detail.

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Workout 2: Pedaling Power with Chris Carmichael: This workout focuses on minimizing "dead spots" in your pedal stroke, so you can deliver more of your power directly to the road or trail.

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Workout 3: Building Climbing Power: Starting with a 10-minutes warmup, this workout maximizes muscle fiber recruitment with Muscle Tension intervals and then finishes off with a Climbing Repeat for good measure.

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Workout 4: Steady State With a Twist, with Mike Durner: Steady State intervals are the bread-and-butter workout for improving your maximum sustainable power, and in within these 10-minute intervals you'll also train your pedaling agility by changing your cadence every two minutes.

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Workout 5: Aerobic Power Surge Workout with Jason Herr: When building a strong aerobic engine, it's important to include pace changes in some of your longer intervals. This workout's main feature is one 32-minute Tempo interval that contains two 6-minute surges at Steady State intensity, mimicking the power demands cyclists often face in local group rides and events.

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Workout 6: Tempo Stand-Ups with Tracey Drews Long Tempo intervals are key to building a bigger aeorbic engine, and to keep things interesting and develop some out-of-the-saddle power, CTS Coach Tracey Drews throws in one-minute Stand Ups every few minutes throughout today's workout.

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Workout 7: Negative-Split Aerobic Intervals with Carrie Smith: Similar to the Aerobic Power Surge Workout, this class features intervals that start out at Tempo intensity and progress to finish at Steady State power. However, to ensure you're doing high-quality work from start to finish, you're going to get some well-earned recovery between each of these negative-split intervals.

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Dean Golich has coached World Champions and Olympic medalists, and he uses workouts like this one to show athletes just how deep they can dig. Not knowing exactly how many intervals you’re going to do is part of it (which is why there’s not much info below). This is an intense interval session, but you’ll know a lot more about yourself when you’re done.

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Whether you race or ride for yourself, time trial intervals are a great way to increase your maximum sustainable power. By riding moderate-length intervals at a high power output, you’ll train your body to handle the demands of races against the clock and increase the pace you can sustain for your longer rides.

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CTS Coach Abby Ruby takes you through a classic progression of PowerIntervals that will keep you on your toes and push your VO2 max to new heights.

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The PowerInterval progressions continue, and in this workout CTS Coach Jason Herr loads the front of the workout with longer intervals and then closes with three short and intense efforts right at the end. A workout like this allows you to keep accomplishing high-quality intervals even as you get to the end of the power in your legs.

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Time trial training has a positive impact on every cyclist’s performance; no matter whether you’re a time trial specialist, a mountain biker, or a weekend century rider. There’s simply no downside to improving the power you can sustain for prolonged efforts because it enhances your performance at every other level of intensity.

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Four eight-minute SteadyState intervals gives athletes of all ability levels a solid 32 minutes at the intensity guaranteed to make you a faster athlete. Do yourself, and your sustainable power, a big favor and keep this workout in your training arsenal all year long.

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With the session-ending field test awaiting you in Class 16, CTS Coach Abby Ruby brings the intensity down a notch to make sure you’re optimally prepared for a record-setting performance in the field test. By itself, however, this Tempo workout provides a perfect stimulus for your aerobic engine throughout the year.

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This is what it’s all about. Here’s your chance to see how much improvement you’ve made over the past eight weeks. On average, athletes who participate in CTS Power Training Classes experience a 12% increase in field test power output, and we’ve seen improvements of more than 20%! Clip in and get set for a big ride!

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