Cadence
Single-Leg Focus Drills, 6 x 2 min
6 × (30 s at 55-68% FTP, 30 s at 55-68% FTP, 30 s at 55-68% FTP, 30 s at 55-68% FTP, 2 min easy spin)
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
Climbing
Low-Cadence Torque Intervals 4 x 3 min
4 × (3 min at 65-75% FTP, 3 min easy spin)
Race Simulation
Criterium Simulation, 20 min Race Block
20 × (15 s at 130-160% FTP, 45 s at 80-90% FTP), 15 s at 150-220% FTP
Tests
20 Minute FTP Test
5 min at 105-120% FTP, 10 min easy spin, 20 min at 100-110% FTP
Recovery
60 min Steady Recovery Ride
45 min at 45-55% FTP
Endurance
90 min Zone 2 Steady Ride
3 × 25 min at 62-72% FTP
Tempo
Tempo 3 x 10 min
3 × (10 min at 78-85% FTP, 5 min easy spin)
Sweet Spot
45 min Sweet Spot 2 x 12 min
12 min at 88-92% FTP, 4 min easy spin, 12 min at 88-92% FTP
Threshold
Threshold 3 x 12 min
3 min at 80-85% FTP, 3 × (12 min at 95-100% FTP, 5 min easy spin)
Over-Under
30 min Over-Unders 2 x 6 min
2 × (2 min at 94-96% FTP, 1 min at 104-106% FTP), 3 min easy spin, 2 × (2 min at 94-96% FTP, 1 min at 104-106% FTP)
VO2max
Billat 30-30 on the Bike, 2 x 8
8 × (30 s at 115-125% FTP, 30 s easy spin), 5 min easy spin, 8 × (30 s at 115-125% FTP, 30 s easy spin)
Anaerobic
Anaerobic Capacity 8 x 1 min
8 × (1 min at 125-140% FTP, 3 min easy spin)
Sprint
Seated Sprints, 8 x 10 s
8 × (10 s at 170-230% FTP, 4 min easy spin)
Pyramid
Short Pyramid 30-60-90-120-90-60-30 s, 2 Rounds
2 × (30 s at 140-155% FTP, 30 s easy spin, 1 min at 125-135% FTP, 1 min easy spin, 90 s at 118-126% FTP, 90 s easy spin, 2 min at 112-120% FTP, 2 min easy spin, 90 s at 118-126% FTP, 90 s easy spin, 1 min at 125-135% FTP, 1 min easy spin, 30 s at 140-155% FTP, 5 min easy spin)
Cadence
Cadence Builds 90-100-110 rpm, 5 x 3 min
5 × (1 min at 76-82% FTP, 1 min at 76-82% FTP, 1 min at 76-82% FTP, 2 min easy spin)
Climbing
Seated Climbing Repeats 5 x 5 min
3 min at 80-85% FTP, 5 × (5 min at 95-100% FTP, 4 min easy spin)
Race Simulation
Breakaway Attacks, 4 x (30 s + 4 min)
4 × (30 s at 140-160% FTP, 4 min at 98-105% FTP, 5 min easy spin)
Tests
2 x 8 Minute FTP Test
8 min at 105-115% FTP, 10 min easy spin, 8 min at 105-115% FTP
Recovery
75 min Rest Day Ride for Training Camps
25 min at 45-55% FTP, 3 × (20 s at 45-55% FTP, 4:40 min at 45-55% FTP), 20 min at 45-55% FTP
Endurance
4 Hour Long Endurance Ride
60 min at 60-65% FTP, 2 × 60 min at 60-72% FTP, 30 min at 58-70% FTP
Tempo
Tempo 2 x 20 min
20 min at 80-85% FTP, 5 min easy spin, 20 min at 80-85% FTP
Sweet Spot
Sweet Spot 3 x 15 min
3 min at 80-85% FTP, 3 × (15 min at 88-92% FTP, 5 min easy spin)
Threshold
Threshold 8 x 4 min with 1 min Recoveries
3 min at 80-85% FTP, 8 × (4 min at 98-103% FTP, 1 min easy spin)
Over-Under
Over-Unders 3 x 9 min
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), 5 min easy spin, 3 × (2 min at 94-96% FTP, 1 min at 104-106% FTP)