Recovery
30 min Easy Recovery Spin
20 min at 45-55% FTP
Cycling
Structured Cycling Workouts
Every cycling workout in this library is built from time-based steps with power targets as a share of FTP and heart rate targets as a share of maximum heart rate. That makes each session usable on a smart trainer in ERG mode, on a head unit outdoors or by feel with a heart rate strap. You can download a workout as a FIT file for your device or as a ZWO file for Zwift, or collect several into a plan and sync them to Garmin, Wahoo, COROS, Hammerhead and other platforms.
The workouts are grouped by training purpose, from long Zone 2 rides to sweet spot and threshold sessions. Each one lists its level, the phase of the season it suits and how to make it easier or harder. Enter your FTP once and every step shows the watts you need to ride.
Categories
Workouts
170 workouts
Endurance
60 min Endurance Ride with Cadence Drills
6 × (6 min at 62-70% FTP, 1 min at 62-70% FTP), 3 min at 62-70% FTP
Tempo
Tempo Starter 4 x 6 min
4 × (6 min at 76-82% FTP, 3 min easy spin)
Sweet Spot
Sweet Spot Intro 3 x 8 min
3 × (8 min at 88-90% FTP, 4 min easy spin)
Threshold
Threshold 3 x 8 min
3 min at 80-85% FTP, 3 × (8 min at 95-100% FTP, 4 min easy spin)
Over-Under
Sweet Spot Over-Unders 3 x 12 min
3 min at 80-85% FTP, 4 × (2 min at 88-90% FTP, 1 min at 98-100% FTP), 5 min easy spin, 4 × (2 min at 88-90% FTP, 1 min at 98-100% FTP), 5 min easy spin, 4 × (2 min at 88-90% FTP, 1 min at 98-100% FTP)
VO2max
Rønnestad 30/15 Intervals, 3 x 13
13 × (30 s at 120-130% FTP, 15 s easy spin), 3 min easy spin, 13 × (30 s at 120-130% FTP, 15 s easy spin), 3 min easy spin, 13 × (30 s at 120-130% FTP, 15 s easy spin)
Anaerobic
Tabata Intervals on the Bike, 8 x 20/10
8 × (20 s at 160-200% FTP, 10 s easy spin), 5 min easy spin
Sprint
Sprint Basics, 6 x 8 s
2 × (8 s at 130-160% FTP, 4 min easy spin), 4 × (8 s at 150-220% FTP, 4 min easy spin)
Pyramid
Power Pyramid 1-2-3-4-3-2-1 min
1 min at 120-128% FTP, 1 min easy spin, 2 min at 112-118% FTP, 2 min easy spin, 3 min at 108-114% FTP, 3 min easy spin, 4 min at 105-110% FTP, 4 min easy spin, 3 min at 108-114% FTP, 3 min easy spin, 2 min at 112-118% FTP, 2 min easy spin, 1 min at 120-128% FTP
Cadence
High-Cadence Spin-Ups, 8 x 1 min
8 × (1 min at 55-70% FTP, 2 min easy spin)
Climbing
Seated Hill Practice 4 x 4 min
4 × (4 min at 80-87% FTP, 4 min easy spin)
Race Simulation
Criterium Surge Simulation, 3 x 10 min
10 × (10 s at 150-200% FTP, 50 s at 85-95% FTP), 5 min easy spin, 10 × (10 s at 150-200% FTP, 50 s at 85-95% FTP), 5 min easy spin, 10 × (10 s at 150-200% FTP, 50 s at 85-95% FTP)
Tests
Ramp Test for FTP
1 min at 44-46% FTP, 1 min at 50-52% FTP, 1 min at 56-58% FTP, 1 min at 62-64% FTP, 1 min at 68-70% FTP, 1 min at 74-76% FTP, 1 min at 80-82% FTP, 1 min at 86-88% FTP, 1 min at 92-94% FTP, 1 min at 98-100% FTP, 1 min at 104-106% FTP, 1 min at 110-112% FTP, 1 min at 116-118% FTP, 1 min at 122-124% FTP, 1 min at 128-130% FTP, 1 min at 134-136% FTP, 1 min at 140-142% FTP, 1 min at 146-148% FTP, 1 min at 152-154% FTP, 1 min at 158-160% FTP, 1 min at 164-166% FTP, 1 min at 170-172% FTP
Recovery
45 min Recovery Spin with Light Cadence Lifts
6 × (4 min at 45-55% FTP, 1 min at 45-55% FTP)
Endurance
75 min Polarized Easy Ride
60 min at 58-68% FTP
Tempo
30 min Tempo Session 2 x 8 min
8 min at 80-85% FTP, 3 min easy spin, 8 min at 80-85% FTP
Sweet Spot
Sweet Spot 3 x 10 min
3 × (10 min at 88-92% FTP, 5 min easy spin)
Threshold
30 min Threshold 2 x 7 min
7 min at 95-100% FTP, 3 min easy spin, 7 min at 95-100% FTP
Over-Under
Over-Unders 2 x 9 min at 95 and 105%
3 min at 80-85% FTP, 3 × (2 min at 94-96% FTP, 1 min at 104-106% FTP), 5 min easy spin, 3 × (2 min at 94-96% FTP, 1 min at 104-106% FTP)
VO2max
30/15 Intervals Intro, 2 x 10
10 × (30 s at 110-120% FTP, 15 s easy spin), 4 min easy spin, 10 × (30 s at 110-120% FTP, 15 s easy spin)
Anaerobic
20/40 Anaerobic Sets, 3 x 8
8 × (20 s at 140-160% FTP, 40 s easy spin), 5 min easy spin, 8 × (20 s at 140-160% FTP, 40 s easy spin), 5 min easy spin, 8 × (20 s at 140-160% FTP, 40 s easy spin)
Sprint
Endurance Ride with 8 Sprints
30 min at 60-72% FTP, 8 × (10 s at 150-220% FTP, 5:50 min at 60-72% FTP), 22 min at 60-72% FTP
Pyramid
Step Power Pyramid 60 to 105% FTP
4 min at 58-62% FTP, 4 min at 68-72% FTP, 4 min at 78-82% FTP, 4 min at 88-92% FTP, 4 min at 96-100% FTP, 4 min at 103-107% FTP, 4 min at 96-100% FTP, 4 min at 88-92% FTP, 4 min at 78-82% FTP, 4 min at 68-72% FTP