Drill Sheets




Bike workouts are an excellent way to train an athlete's sport specific fitness level and power (using interval training workouts), challenge their aerobic fitness (using cardiovascular training), or for purposes of warming up or cooling down (light and flush workouts).

The workouts are low impact and easy for coaches to administer and athletes to compete. As each bike is unique with regard to the level of difficulty, each workout leaves a space for you to fill in a custom level for your athletes.


13 Minute Flush Bike Workout Time Counts Down
13 Minute Flush Bike Workout Time Counts Up
15 Minute Light Bike Workout Time Counts Down
15 Minute Light Bike Workout Time Counts Up
20 Minute Cardiovascular Bike Workout II Time Counts Down
20 Minute Cardiovascular Bike Workout II Time Counts Up
20 Minute Cardiovascular Bike Workout Time Counts Down
20 Minute Cardiovascular Bike Workout Time Counts Up
25 Minute Cardiovascular Bike Workout II Time Counts Down
25 Minute Cardiovascular Bike Workout II Time Counts Up
25 Minute Cardiovascular Bike Workout Time Counts Down
25 Minute Cardiovascular Bike Workout Time Counts Up
25 Minute Light Bike Workout Time Counts Down
25 Minute Light Bike Workout Time Counts Up
27 Minute Interval Bike Workout Level 3 Time Counts Down
27 Minute Interval Bike Workout Level 3 Time Counts Up
27 Minute Interval Bike Workout Level 5 Time Counts Down
27 Minute Interval Bike Workout Level 5 Time Counts Up
27 Minute Interval Bike Workout Level 7 Time Counts Down
27 Minute Interval Bike Workout Level 7 Time Counts Up
32 Minute Interval Bike Workout Level 3 Time Counts Down
32 Minute Interval Bike Workout Level 3 Time Counts Up
32 Minute Interval Bike Workout Level 5 Time Counts Down
32 Minute Interval Bike Workout Level 5 Time Counts Up
32 Minute Interval Bike Workout Level 7 Time Counts Down
32 Minute Interval Bike Workout Level 7 Time Counts Up
37 Minute Interval Bike Workout Level 3 Time Counts Down
37 Minute Interval Bike Workout Level 3 Time Counts Up
37 Minute Interval Bike Workout Level 5 Time Counts Down
37 Minute Interval Bike Workout Level 5 Time Counts Up
37 Minute Interval Bike Workout Level 7 Time Counts Down
37 Minute Interval Bike Workout Level 7 Time Counts Up
40 Minute Cardiovascular Bike Workout Time Counts Down
40 Minute Cardiovascular Bike Workout Time Counts Up
45 Minute Interval Bike Workout Level 3 Time Counts Down
45 Minute Interval Bike Workout Level 3 Time Counts Up
45 Minute Interval Bike Workout Level 5 Time Counts Down
45 Minute Interval Bike Workout Level 5 Time Counts Up
45 Minute Interval Bike Workout Level 7 Time Counts Down
45 Minute Interval Bike Workout Level 7 Time Counts Up