VO2max
40/20 Intervals, 3 x 8
8 × (40 s at 115-125% FTP, 20 s easy spin), 4 min easy spin, 8 × (40 s at 115-125% FTP, 20 s easy spin), 4 min easy spin, 8 × (40 s at 115-125% FTP, 20 s 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
Anaerobic
Above VO2max 5 x 2 min
5 × (2 min at 120-130% FTP, 4 min easy spin)
Sprint
Low-Speed Standing Starts, 6 x 12 s
6 × (12 s at 180-250% FTP, 5 min easy spin)
Pyramid
Threshold Pyramid 4-8-12-8-4 min
4 min at 100-105% FTP, 3 min easy spin, 8 min at 97-101% FTP, 3 min easy spin, 12 min at 95-99% FTP, 3 min easy spin, 8 min at 97-101% FTP, 3 min easy spin, 4 min at 100-105% FTP
Cadence
Low-Cadence Torque Intervals, 5 x 5 min
5 × (5 min at 82-88% FTP, 3 min easy spin)
Climbing
Standing Climbing Repeats 6 x 3 min
1 min at 80-85% FTP, 2 min easy spin, 6 × (3 min at 86-92% FTP, 2 min easy spin)
Race Simulation
Hilly Road Race Simulation, 2 Hours
20 min at 62-72% FTP, 10 min at 78-85% FTP, 10 min at 62-72% FTP, 4 × (5 min at 95-102% FTP, 20 s at 130-150% FTP, 4:40 min at 60-70% FTP), 6 × (30 s at 120-140% FTP, 90 s at 76-84% FTP), 10 min at 82-88% FTP, 15 s at 150-220% FTP
Tests
5 Minute Power Test
5 min at 110-125% FTP, 5 min easy spin
Endurance
30 min Zone 2 Starter Ride
20 min at 58-68% FTP
Tempo
Tempo 3 x 12 min with Cadence Changes
2 × (3 min at 78-84% FTP, 3 min at 78-84% FTP), 5 min easy spin, 2 × (3 min at 78-84% FTP, 3 min at 78-84% FTP), 5 min easy spin, 2 × (3 min at 78-84% FTP, 3 min at 78-84% FTP)
Sweet Spot
Sweet Spot 4 x 12 min
4 × (12 min at 88-93% FTP, 4 min easy spin)
Threshold
Threshold Builder 8, 12 and 16 min
3 min at 80-85% FTP, 8 min at 95-100% FTP, 4 min easy spin, 12 min at 95-100% FTP, 5 min easy spin, 16 min at 95-100% FTP
Over-Under
Threshold Criss-Cross 3 x 12 min
3 min at 80-85% FTP, 6 × (90 s at 92-94% FTP, 30 s at 103-107% FTP), 5 min easy spin, 6 × (90 s at 92-94% FTP, 30 s at 103-107% FTP), 5 min easy spin, 6 × (90 s at 92-94% FTP, 30 s at 103-107% FTP)
VO2max
VO2max 5 x 5 min
5 × (5 min at 108-115% FTP, 4 min easy spin)
Anaerobic
Anaerobic Starter, 6 x 30 s
6 × (30 s at 125-145% FTP, 4 min easy spin)
Sprint
Sprint Jumps, 10 x 8 s
10 × (8 s at 200-280% FTP, 3 min easy spin)
Pyramid
Beginner Pyramid 1-2-3-2-1 min
1 min at sweet spot, 1 min easy spin, 2 min at sweet spot, 2 min easy spin, 3 min at sweet spot, 3 min easy spin, 2 min at sweet spot, 2 min easy spin, 1 min at sweet spot, 5 min at 55-65% FTP
Cadence
Cadence Pyramid 80 to 120 rpm
2 × (2 min at 65-72% FTP, 2 min at 65-72% FTP, 2 min at 65-72% FTP, 2 min at 65-72% FTP, 2 min at 65-72% FTP, 2 min at 65-72% FTP, 2 min at 65-72% FTP, 2 min at 65-72% FTP, 2 min at 65-72% FTP, 5 min easy spin)
Climbing
Low-Cadence Sweet Spot Climbs 3 x 12 min
3 min at 80-85% FTP, 3 × (12 min at 88-92% FTP, 5 min easy spin)
Race Simulation
40 km Time Trial Pacing, 3 x 12 min
3 × (2 min at 94-97% FTP, 9 min at 98-102% FTP, 1 min at 103-108% FTP, 4 min easy spin)
Tests
Critical Power Test, 3 and 12 Minutes
3 min at 120-140% FTP, 10 min easy spin, 20 min easy spin, 12 min at 100-110% FTP
Endurance
45 min Upper Zone 2 Ride
32 min at 68-75% FTP
Tempo
Tempo with Surges 3 x 12 min
4 × (2:40 min at 80-85% FTP, 20 s at 120-130% FTP), 5 min easy spin, 4 × (2:40 min at 80-85% FTP, 20 s at 120-130% FTP), 5 min easy spin, 4 × (2:40 min at 80-85% FTP, 20 s at 120-130% FTP)
Sweet Spot
Sweet Spot 2 x 20 min
3 min at 80-85% FTP, 20 min at 88-92% FTP, 8 min easy spin, 20 min at 88-92% FTP