Structured Workout Library by Tredict
Plan
EN

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

170 workouts

Threshold

Threshold 2 x 20 min

3 min at 80-85% FTP, 20 min at 95-100% FTP, 8 min easy spin, 20 min at 95-100% FTP

1 h 13 min Advanced Threshold
Over-Under

Over-Start Threshold 4 x 8 min

1 min at 98-102% FTP, 3 min easy spin, 4 × (1 min at 112-118% FTP, 7 min at 95-98% FTP, 4 min easy spin)

1 h 13 min Intermediate Threshold
Anaerobic

Off-Road Surges 12 x 40 s

12 × (40 s at 130-145% FTP, 80 s easy spin)

49 min Intermediate Anaerobic
Pyramid

Aerobic Power Pyramid, 90 Minutes

10 min at 63-67% FTP, 10 min at 73-77% FTP, 10 min at 81-85% FTP, 10 min at 88-92% FTP, 10 min at 81-85% FTP, 10 min at 73-77% FTP, 10 min at 63-67% FTP

1 h 30 min Beginner Endurance
Climbing

45 min Long Climb Simulation

15 min at 76-82% FTP, 15 min at 80-85% FTP, 10 min at 86-90% FTP, 5 min at 88-92% FTP

1 h 10 min Intermediate Tempo
Race Simulation

Gran Fondo Simulation, 3 Hours

10 min at 78-85% FTP, 25 min at 62-72% FTP, 20 min at 80-85% FTP, 25 min at 62-72% FTP, 20 min at 84-88% FTP, 25 min at 62-72% FTP, 15 min at 88-92% FTP, 20 min at 62-72% FTP

3 h Intermediate Endurance
Endurance

75 min Zone 2 Staircase

3 × (6 min at 58-62% FTP, 6 min at 64-68% FTP, 6 min at 70-75% FTP)

1 h 15 min Beginner Endurance
Tempo

Tempo Criss-Cross 3 x 10 min

3 min at 80-85% FTP, 1 min at 95-100% FTP, 4 min at 80-85% FTP, 1 min at 95-100% FTP, 1 min at 80-85% FTP, 6 min easy spin, 3 min at 80-85% FTP, 1 min at 95-100% FTP, 4 min at 80-85% FTP, 1 min at 95-100% FTP, 1 min at 80-85% FTP, 6 min easy spin, 3 min at 80-85% FTP, 1 min at 95-100% FTP, 4 min at 80-85% FTP, 1 min at 95-100% FTP, 1 min at 80-85% FTP

1 h 07 min Intermediate Tempo
Sweet Spot

Sweet Spot 2 x 30 min

3 min at 80-85% FTP, 30 min at 88-91% FTP, 10 min easy spin, 30 min at 88-91% FTP

1 h 35 min Advanced Sweet spot
Threshold

Threshold 3 x 20 min

3 min at 80-85% FTP, 3 × (20 min at 95-99% FTP, 7 min easy spin)

1 h 46 min Advanced Threshold
Over-Under

Seated and Standing Over-Unders 4 x 9 min

1 min at 80-85% FTP, 2 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), 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)

1 h 16 min Intermediate Threshold
Anaerobic

20/10 Double Set at Controlled Power

8 × (20 s at 130-150% FTP, 10 s easy spin), 6 min easy spin, 8 × (20 s at 130-150% FTP, 10 s easy spin)

39 min Intermediate Anaerobic
Pyramid

Sprint Pyramid 5-10-15-20-15-10-5 s

5 s at 200-280% FTP, 3 min easy spin, 10 s at 190-260% FTP, 3 min easy spin, 15 s at 170-240% FTP, 3 min easy spin, 20 s at 160-220% FTP, 3 min easy spin, 15 s at 170-240% FTP, 3 min easy spin, 10 s at 190-260% FTP, 3 min easy spin, 5 s at 200-280% FTP

48 min Advanced Sprint
Race Simulation

Sportive Group Ride Simulation, 2 Hours

20 min at 62-72% FTP, 4 × (30 s at 105-120% FTP, 4:30 min at 62-72% FTP), 3 × (8 min at 76-84% FTP, 7 min at 62-72% FTP), 4 × (30 s at 105-120% FTP, 3:30 min at 62-72% FTP)

2 h Beginner Endurance
Tests

1 Minute Power Test

1 min at 140-190% FTP, 10 min easy spin, 1 min at 140-190% FTP

44 min Intermediate Anaerobic

Other sports