World Record Cycling Challenge
An amateur cyclist tries to keep up with the pros in a challenging indoor test
-In this intense velodrome challenge, Mark from the YouTube channel Mark Lewis Fitness tests his cycling mettle by attempting to match world record pace for a single flying lap. As an amateur gravel rider and occasional indoor cyclist, Mark pushes his speed limits to the brink on the banked turns of Calshot Velodrome under the guidance of senior instructor James. Follow Mark’s cycling adventures and other fitness challenges on his YouTube channel: Mark Lewis Fitness.
The Workout
Workout Overview:
As of October 31, 2023, the men’s 1 kilometer track world record is 55.433 seconds, set by Dutch cyclist Jeffrey Hoogland at the Velodromo Bicentenario in Aguascalientes, Mexico. Hoogland’s time beat the previous record of 56.303 seconds, set by France’s François Pervis in 2013, by almost a second. You will get 55.6 seconds
Total workout duration: Aim for a 20 minute session excluding a warm-up, multiple 1K attempts, and a cool-down
Difficulty level: Advanced. Sustaining world record cycling pace on a stationary bike requires significant speed, power, and endurance. As there is only one person who holds this world record, this is just a way to see how close you can get to it.
Workout benefits and target areas: Improves explosive power, speed endurance, leg strength, and mental toughness. Targets the legs, particularly the quads, hamstrings, glutes, and calves.
Equipment needed: Stationary bike or spinning bike with adjustable resistance
Selecting resistance: Choose a challenging resistance level that allows you to maintain a fast cadence (100-120 RPM) without compromising form. You want to replicate what you would experience on a track bike around a velodrome.
Recommended frequency: Incorporate 1-2 world record pace sessions per week into your cycling training plan, allowing for proper rest and recovery
Rest days: Take 1-2 full rest days or active recovery days between attempts to ensure optimal performance and prevent overtraining
Safety tips:
- Always warm up properly before attempting high-intensity intervals
- Maintain proper posture and form on the bike, even when fatigued
- Stay hydrated and cool to avoid overheating
- Listen to your body and stop if you feel dizzy, nauseous, or experience pain
- Cool down adequately and stretch after the workout to aid recovery
Workout Table
This intense stationary bike challenge dares you to sustain the incredible 1-kilometer pace of world record track cyclists. Classified as an advanced workout, expect a 15 minute session with multiple all-out efforts.
1-kilometer challenge
workout
Stationery Bike
After a thorough warm-up, pedal at maximum intensity for 55.6 seconds to see how close you can get to 1 kilometer.
5 sets | 55.6 sec sprint | 3 min rest
1K at Pro Track Cyclist Pace: Stationary Bike MP3 Challenge
Pocket this intense session to see how close you can get to elite cycling pace and power
Attempting to match the blistering 1-kilometer pace of world record track cyclists is the ultimate test of speed and power on a stationary bike. By pushing yourself to maintain this incredible velocity for even a few minutes, you’ll take your cycling performance to new heights and shatter your own personal records.
Don’t worry if you don’t get close to the world record, just figure out your own personal record and go for that.
Share your 1K world record pace experiences in the comments and motivate fellow cyclists to unleash their inner speed demons.
