10 Workouts to Boost Performance

The short answer: Yes! If you follow a regular training schedule but one day of the week turns into a total time crunch, the best way to maintain consistency and dedication with your training is to do something—instead of nothing—even if it’s quick.

A 20-minute workout can still offer quality training stress, keep confidence levels high, and allow athletes to stay in a training rhythm, according to Frank Pike, USA Cycling-certified coach and owner of Beyond Category Coaching based in Denver.

David Lipscomb, Bicycling coach and owner of CIS Training Systems in New York City, agrees: “Even in 20 minutes, you can train key systems, maintain fitness, and build mental resilience,” he says. He explains that short workouts are especially good for staying consistent on busy days, and they help bridge the gap between longer training sessions.

The key is balancing short, high-intensity training workouts with long endurance rides, says Sierra Sims, certified cycling coach based in North Carolina. She points out the advantages to hitting your threshold pace, in particular, during short workouts, which recruits fast-twitch muscle fibers (those that help you produce force and charge up a hill), raise metabolism, and build your anaerobic capacity. This all pays off in faster speeds on the bike.

The verdict: You can achieve a lot in little time.

“When you’ve only got a small window, the key is to be intentional. Whether you’re working on power, endurance, or recovery, every minute should have a specific focus. It’s not always about the length of time, but about the quality of effort. It’s about consistency and making the most of what you’ve got,” says Lipscomb.

According to Sims, preparation before the workout is key to making the most of your time. She recommends setting out your shoes and helmet the night before you ride. It’s also helpful to check that your bike is prepared with a lubed chain and pumped up tires. If you’re planning on riding outdoors, plan your route ahead of time to have an efficient and stress-free workout.

On days where you opt in for cross training, it may be best to lean on a strength workout or plyometric workout for your 20-minute session. “Plyometrics and strength training will build fatigue resistance, help you recover faster, and develop some strength and power in ways that the bike can’t,” says Pike. (Check out the specific workouts below!)

Pike also suggests alternating between high-intensity workouts and recovery rides to create a balanced training plan. And he notes that hills can be a great way to add intensity to an interval workout and get faster, but it’s best to avoid them on easy days. “If you want to have an easy day on the bike, don’t go hill climbing,” he says.

1. Single-Leg Pedaling drills

WHY IT WORKS: Kristen Bonkoski, certified USA Cycling coach and founder of Femme Cyclist, recommends single-leg pedaling drills to improve pedaling efficiency and achieve a more powerful pedal stroke. These should be done on an indoor trainer.

How to do it:

1. Warm up for 5 minutes, moving gradually from zone 1 to zone 2.
2. Pedal using only one leg for 60 seconds aiming to be as smooth as possible.
3. Repeat 5 times on each leg, alternating between the two.
4. Finish your ride in zone 2 to cool down.

2. 30/30s

WHY IT WORKS: This high intensity-focused workout can improve your VO2 max, along with power output, and anaerobic capacity, says Sims. The all-out efforts should feel like a rate of perceived exertion (RPE) of 10 on a scale of 1-10.

How to do it:

1. Warm up for 5 minutes.
2. Ride for 30 seconds all out.
3. Ride for 30 seconds at an easy pace.
   1. Repeat steps 2 and 3 for a total of 5-7 rounds.
4. Cool down for the remainder of the ride.

3. Tabata Ride

WHY IT WORKS: A variation of the 30/30s would be tabata sprints, which is proven to increase VO2 max, according to a study published in The Journal of Physiological Sciences.

How to do it:

1. Warm up for 10 minutes, moving from zone 1 to zone 2.
2. Do 20 seconds at an all-out effort.
3. Recover for 10 seconds (easy spinning).
   1. Repeat steps 2 and 3 for 8 total rounds.
4. Finish with a 5-minute cooldown of easy spinning (zone 2).

4. Power Intervals

WHY IT WORKS: “It’s short, intense, and builds explosive power quickly. Plus, it leaves you with that ‘I really accomplished something’ feeling, which is always a great motivator,” says Lipscomb.

How to do it:

1. Warm up for 5 minutes.
2. Ride 40 seconds at all-out effort.
3. Recover for 20 seconds with easy spinning.
   1. Repeat steps 2 and 3 for a total of 10 rounds.
4. Cool down for 5 minutes.

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5. Tempo Ride

WHY IT WORKS: You can’t get all of your aerobic work done in 20 minutes, as different adaptations occur with longer zone 2 aerobic rides, according to Sims. However, focusing on tempo efforts allows you to still gain aerobic benefits in a short amount of time, while working on improving your speed.

How to do it:

1. Warm up for 5 minutes.
2. Ride at a tempo pace (zone 3) for 15 minutes.

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6. Recovery Spin

WHY IT WORKS: “Not every ride needs to be intense. A 20-minute recovery spin at an easy pace (zone 1 to 2) helps your legs recover while reinforcing good form and technique,” says Lipscomb. “It’s a great reminder that rest is as important as hard efforts—plus, it keeps you mentally connected to your training without putting too much strain on the body.” Place this workout between harder efforts.

How to do it:

1. Ride at an easy pace (zone 1) for 20 minutes. Do not leave zone 1.

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7. Progression Ride

WHY IT WORKS: Lipscomb recommends a 20-minute progression ride that starts with a gradual warmup, taps into your lactate threshold, which is key for sustaining high power over time, and can help you conquer your fear of riding fast. “By the end, you’re really pushing yourself. This workout is great for building aerobic capacity and improving threshold power,” he says.

How to do it:

1. Warm up with easy spinning for 4 minutes.
2. Ride at a moderate pace for 5 minutes.
3. Maintain tempo pace (zone 3) for 5 minutes.
4. Tap into threshold pace (zone 4) for 4 minutes.
5. Sprint all-out for the last 2 minutes.

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8. Ladder Ride

WHY IT WORKS: Another favorite workout of Lipscomb’s is the ladder workout. This ride targets different energy systems, keeps you engaged, and the easy intervals help improve your body’s ability to recover quickly, which is essential for performance.

How to do it:

1. Warm up with 1 minute of easy spinning.
2. Ride 1 minute at a hard effort
3. Ride 1 minute at an easy effort.
4. Ride 2 minutes hard.
5. Ride 2 minutes easy.
6. Ride 3 minutes hard
7. Ride 3 minutes easy.
8. Ride 2 minutes hard.
9. Ride 2 minutes easy.
10. Ride 1 minute hard
11. Ride 1 minute easy.
12. Cool down with 1 minute of easy spinning.

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9. Plyometrics

WHY IT WORKS: Incorporating plyometric drills into training can enhance sports performance by increasing power, according to a 2023 systematic review published in Sports Medicine. The following are a few go-to moves recommended by Pike.

How to do it:

Warm up for 5 minutes with an easy spin or dynamic stretches. Then follow the three exercises below for 30 seconds each. Rest for 30 seconds between exercises. Repeat the circuit for a total of 3 rounds. Cool down for 5 minutes with an easy spin or static stretches.

Skaters

Broad Jump

Plyo Lunge

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10. Strength Training

WHY IT WORKS: Pike suggests fitting in some strength training moves for your 20-minute workout. A review published in 2021 by The Journal of Functional Morphology and Kinesiology found that cyclists can improve anaerobic capacities, increase power, and enhance their cycling performance by adding strength work into their training routines.

How to do it:

Warm up with 5 minutes of easy spinning or dynamic stretches. Do each exercise below in order for 8 reps each (8 reps each side for single-leg moves) and 3 sets. Rest as needed. Cool down with 5 minutes of easy spinning or static stretching.

Deadlifts

Walking Lunge

Bulgarian Split Squat

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Kristine Kearns, a writer and avid runner, joined Runner’s World and Bicycling in July 2024. She previously coached high school girls cross country and currently competes in seasonal races, with more than six years of distance training and an affinity for weightlifting. You can find her wearing purple, baking cupcakes, and visiting her local farmers market.