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Boost Cycling Performance: 20-Minute Workout Secrets Revealed

9/12/2025

Summary

Story summary

Coaches suggest a structured 20-minute workout featuring a warmup, lactate threshold training, and a final sprint to enhance aerobic capacity.
Kristen Bonkoski recommends single-leg pedaling drills on an indoor trainer to improve efficiency and power output.
High-intensity intervals, like Tabata sprints, effectively increase VO2 max and anaerobic capacity.
Adding plyometric exercises and strength training to cycling routines can significantly enhance performance.
Recovery spins at an easy pace help maintain form and mental connection to training.

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Story summary

Coaches suggest a structured 20-minute workout featuring a warmup, lactate threshold training, and a final sprint to enhance aerobic capacity.
Kristen Bonkoski recommends single-leg pedaling drills on an indoor trainer to improve efficiency and power output.
High-intensity intervals, like Tabata sprints, effectively increase VO2 max and anaerobic capacity.
Adding plyometric exercises and strength training to cycling routines can significantly enhance performance.
Recovery spins at an easy pace help maintain form and mental connection to training.