Please select your location

UK, Europe and Middle East


Feedback IconFeedback
Fitness Cycling

Fitness Cycling


Available As


    From customized workouts to authoritative advice, Fitness Cycling provides the most effective workouts for achieving peak physical conditioning. As a cyclist and physician for one of the sport’s leading teams, author Shannon Sovndal provides a detailed approach to cycling that will help you increase strength, speed, stamina, and overall fitness.

    Fitness Cycling features 56 workouts based on specific aspects of riding, such as base building, interval training, sprint and hill climbing, and time trialing. Each workout is color coded for intensity level, so you can create a targeted program based on your goal, current fitness level, and cycling experience.

    With recommendations, advice, and professional insights on riding techniques, goal setting, training concepts, recovery, and preventing common cycling injuries, Fitness Cycling is the one training guide you’ll turn to again and again for a lifetime of cycling workouts.

    Table of Contents

    Chapter 1 Setting Cycling Fitness Goals
    Chapter 2 Understanding Training Concepts
    Chapter 3 Measuring Cycling Fitness
    Chapter 4 Understanding Training Workload and Zones
    Chapter 5 Planning Your Program
    Chapter 6 Base-Building Workouts
    Chapter 7 Interval Workouts for Flat or Varied Terrain
    Chapter 8 Hill Workouts
    Chapter 9 Time Trial Workouts
    Chapter 10 Sprint Workouts
    Chapter 11 Stationary Bike Workouts
    Chapter 12 Off-Season Workouts
    Chapter 13 Equipping Yourself
    Chapter 14 Refining Bike Fit and Riding Techniques
    Chapter 15 Dealing With Common Cycling Problems
    Appendix A Personal Training Zones
    Appendix B Training Logs
    About the Author

    About the Author

    Shannon Sovndal, MD, FACEP, is the owner and founder of Thrive Health and Fitness Medicine (Thrive HFM), an elite team of physicians, exercise physiologists, and athletes who provide clients with the highest level of personalized health care, life management, and fitness training. He is the director of trauma special operations development at

    Denver Health Medical Center and medical director at North Colorado Med Evac. He is a board-certified emergency medicine physician at Boulder Community Hospital.

    From 2007 to 2013, Sovndal was a team physician for the Garmin-Slipstream professional cycling team. He worked as a physician at the General Clinical Research Center at the University of Colorado from 2004 to 2012. Before becoming a physician, Sovndal raced road bikes in the United States, winning the California/Nevada District Championship and many other road races and criteriums.

    Sovndal is the author of Fitness Cycling (Human Kinetics, 2013). He has written numerous sport-related articles and lectured on exercise-related topics. He attended medical school at Columbia University in New York, completed his residency at Stanford University in California and now lives in Boulder, Colorado.


    The best training program is one that engages you with variety and ultimately ensures that you improve. Shannon shows you how to mix it up, have fun, and go faster with Fitness Cycling."

    Connie Carpenter-- 1984 Olympic Gold Medalist

    "Fitness Cycling is an excellent tool for learning the basics of cycling and for applying a variety of workouts and concepts toward attaining your cycling goals. Sovndal truly hits on the principles that matter."

    Timmy Duggan-- Liquigas-Cannondale Pro Cycling Team