Tempo
Half-Distance Triathlon Tempo 3 x 20 min
3 × (20 min at 78-84% FTP, 5 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
Sweet Spot
3 Hour Road Ride with 2 x 20 min Sweet Spot
45 min at 62-72% FTP, 20 min at 88-92% FTP, 15 min easy spin, 20 min at 88-92% FTP, 50 min at 62-72% FTP
Threshold
Aero Threshold 4 x 12 min
4 × (12 min at 95-99% FTP, 4 min easy spin)
Over-Under
Over-Unders 3 x 12 min
3 min at 80-85% FTP, 4 × (2 min at 94-96% FTP, 1 min at 104-106% FTP), 5 min easy spin, 4 × (2 min at 94-96% FTP, 1 min at 104-106% FTP), 5 min easy spin, 4 × (2 min at 94-96% FTP, 1 min at 104-106% FTP)
VO2max
VO2max 6 x 3 min
6 × (3 min at 112-118% FTP, 3 min easy spin)
Anaerobic
Anaerobic Intervals 6 x 90 s
6 × (90 s at 122-132% FTP, 3:30 min easy spin)
Sprint
Sprint Clusters, 3 x 3 x 10 s
3 × (10 s at 180-250% FTP, 20 s easy spin, 10 s at 180-250% FTP, 20 s easy spin, 10 s at 180-250% FTP, 5 min easy spin)
Pyramid
Over-Threshold Step Pyramid, 2 x 9 min
2 × (1 min at 88-92% FTP, 1 min at 96-100% FTP, 1 min at 104-108% FTP, 1 min at 112-116% FTP, 1 min at 120-124% FTP, 1 min at 112-116% FTP, 1 min at 104-108% FTP, 1 min at 96-100% FTP, 1 min at 88-92% FTP, 6 min easy spin)
Cadence
Sweet Spot Cadence Ladder, 3 x 9 min
3 × (3 min at 88-93% FTP, 3 min at 88-93% FTP, 3 min at 88-93% FTP, 4 min easy spin)
Climbing
3 Hour Climbing Ride with 4 x 15 min Climbs
25 min at 62-72% FTP, 4 × (15 min at 85-90% FTP, 15 min easy spin)
Race Simulation
Gravel Race Simulation, 2.5 Hours
5 min at 95-102% FTP, 3 × (20 s at 130-150% FTP, 40 s at 82-87% FTP), 22 min at 62-72% FTP, 20 min at 78-85% FTP, 6 × (1 min at 115-130% FTP, 2 min at 75-82% FTP), 14 min at 62-72% FTP, 6 × (1 min at 115-130% FTP, 2 min at 75-82% FTP), 30 min at 83-88% FTP
Tests
Power Profile Test, 5 s, 1 min and 5 min
2 × (10 s at 200-320% FTP, 5 min easy spin), 1 min at 140-190% FTP, 10 min easy spin, 5 min at 110-125% FTP
Endurance
2 Hour Progressive Endurance Ride
30 min at 56-62% FTP, 30 min at 62-68% FTP, 30 min at 68-75% FTP, 15 min at 76-80% FTP
Tempo
60 min Continuous Tempo
2 × 30 min at 76-82% FTP
Sweet Spot
Sweet Spot 6 x 5 min
6 × (5 min at 88-92% FTP, 2:30 min easy spin)
Threshold
Threshold 4 x 6 min
3 min at 80-85% FTP, 4 × (6 min at 95-99% FTP, 3 min easy spin)
Over-Under
Over-Unders 3 x 15 min at 95 and 108%
1 min at 98-102% FTP, 3 min easy spin, 3 × (3 min at 94-96% FTP, 2 min at 107-109% FTP), 4 min easy spin, 3 × (3 min at 94-96% FTP, 2 min at 107-109% FTP), 4 min easy spin, 3 × (3 min at 94-96% FTP, 2 min at 107-109% FTP)
VO2max
Descending VO2max Set 5-4-3-2-1 min
5 min at 106-110% FTP, 3 min easy spin, 4 min at 108-112% FTP, 3 min easy spin, 3 min at 112-116% FTP, 3 min easy spin, 2 min at 116-120% FTP, 3 min easy spin, 1 min at 120-128% FTP
Anaerobic
Endurance Ride with 8 x 1 min Attacks
20 min at 62-72% FTP, 8 × (1 min at 125-140% FTP, 4 min at 62-72% FTP), 12 min at 62-72% FTP
Sprint
Spin-Out Sprints, 8 x 15 s
8 × (15 s at 150-200% FTP, 4 min easy spin)
Race Simulation
Half-Distance Triathlon Bike Pacing, 2 x 30 min
2 × (30 min at 75-80% FTP, 5 min easy spin)
Endurance
2 Hour Aero Position Endurance Ride
4 × (20 min at 65-75% FTP, 4 min at 60-70% FTP)
Tempo
2.5 Hour Road Ride with 3 x 20 min Tempo
15 min at 62-72% FTP, 3 × (20 min at 78-85% FTP, 10 min easy spin), 20 min at 62-72% FTP
Sweet Spot
35 min Sweet Spot 3 x 6 min
3 × (6 min at 88-92% FTP, 2 min easy spin)