Train smarter, ride stronger. Our fitness and performance guides cover training zones, periodization, interval sessions, recovery science, nutrition for cyclists, and the metrics that matter for measurable improvement on the bike.
The average cyclist takes 5-7 minutes to bike a mile on flat terrain (roughly 8-12 mph). Trained road cyclists average 3-4 minutes per mile (15-20 mph), while casual or e-bike riders fall in the 4-5 minute range. Wind, hills, traffic, and bike type can all add 30+ seconds. Below, we break down expected mile times … Read more
The most effective cycling intervals for fitness gains are: 4×4 minute VO2 max efforts (raises ceiling), 2×20 minute threshold (lifts FTP), 30-30 sprints (anaerobic), and 5-10 second neuromuscular sprints. Two interval sessions per week, paired with endurance riding, drives the fastest fitness gains. Below, we cover the top 10 interval workouts. Serious training for cycling … Read more
The fastest gains in cycling speed come from three things: building threshold power with structured intervals, lowering aerodynamic drag (position matters more than gear), and dropping excess weight (rider before bike). Most riders see 1-3 mph improvements within 6-8 weeks of consistent interval training. Below are the most effective ways to get faster on the … Read more