Threshold
45 min Threshold 2 x 10 min
10 min at 95-100% FTP, 5 min easy spin, 10 min at 95-100% 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
Over-Under
Long Over-Unders 2 x 20 min
3 min at 80-85% FTP, 4 × (4 min at 94-96% FTP, 1 min at 109-111% FTP), 8 min easy spin, 4 × (4 min at 94-96% FTP, 1 min at 109-111% FTP)
VO2max
Front-Loaded VO2max Intervals, 5 x 4 min
5 × (1 min at 122-130% FTP, 3 min at 104-110% FTP, 3 min easy spin)
Anaerobic
1 min Efforts with Shrinking Recovery
1 min at 125-135% FTP, 4 min easy spin, 1 min at 125-135% FTP, 3 min easy spin, 1 min at 125-135% FTP, 2 min easy spin, 1 min at 125-135% FTP, 90 s easy spin, 1 min at 125-135% FTP, 1 min easy spin, 1 min at 125-135% FTP
Sprint
Long Sprints, 4 x 25 s
4 × (25 s at 150-220% FTP, 6 min easy spin)
Race Simulation
Full-Distance Triathlon Bike Pacing, 3 x 40 min
3 × (40 min at 68-74% FTP, 5 min easy spin)
Endurance
Back-to-Back Day Two Endurance Ride, 2 Hours
45 min at 60-68% FTP, 45 min at 60-70% FTP
Sweet Spot
Sweet Spot 2 x 15 min
15 min at 88-91% FTP, 6 min easy spin, 15 min at 88-91% FTP
Threshold
Threshold 3 x 10 min
3 min at 80-85% FTP, 3 × (10 min at 95-100% FTP, 5 min easy spin)
VO2max
VO2max Starter, 8 x 1 min
8 × (1 min at 110-120% FTP, 2 min easy spin)
Anaerobic
Descending Anaerobic Sets, 2 x (90-60-30 s)
2 × (90 s at 120-128% FTP, 2 min easy spin, 1 min at 130-140% FTP, 2 min easy spin, 30 s at 150-170% FTP, 6 min easy spin)
Race Simulation
Criterium Finale, 3 x (5 min + 1 min + Sprint)
3 × (5 min at 95-102% FTP, 1 min at 120-135% FTP, 15 s at 150-220% FTP, 6 min easy spin)
Endurance
2.5 Hour Low Zone 2 Ride
2 × 60 min at 58-66% FTP
Sweet Spot
High Sweet Spot 4 x 10 min
3 min at 80-85% FTP, 4 × (10 min at 92-94% FTP, 5 min easy spin)
Threshold
Threshold 2 x 15 min
3 min at 80-85% FTP, 15 min at 95-100% FTP, 7 min easy spin, 15 min at 95-100% FTP
VO2max
Endurance Ride with 5 x 3 min VO2max
35 min at 60-72% FTP, 5 × (3 min at 110-116% FTP, 3 min easy spin), 40 min at 60-72% FTP
Anaerobic
Hard-Start Efforts, 6 x 1 min
6 × (15 s at 160-190% FTP, 45 s at 120-130% FTP, 4 min easy spin)
Race Simulation
10 Mile Time Trial Simulation, 22 Minutes
3 min at 98-101% FTP, 16 min at 101-105% FTP, 3 min at 104-110% FTP
Endurance
3 Hour Endurance Road Ride
3 × 50 min at 60-72% FTP
Sweet Spot
Progressive Sweet Spot 3 x 15 min
3 × (5 min at 88-89% FTP, 5 min at 90-91% FTP, 5 min at 92-94% FTP, 5 min easy spin)
Threshold
Threshold 4 x 8 min with Cadence Switch
2 × (30 s at 65-75% FTP, 90 s easy spin), 4 × (4 min at 95-100% FTP, 4 min at 95-100% FTP, 4 min easy spin)
VO2max
Billat 30-30 Long Set, 20 Repeats
20 × (30 s at 120-125% FTP, 30 s easy spin)
Anaerobic
Anaerobic Sets, 3 x (3 x 1 min)
3 × (1 min at 125-135% FTP, 1 min easy spin, 1 min at 125-135% FTP, 1 min easy spin, 1 min at 125-135% FTP, 6 min easy spin)
Race Simulation
Gravel Rollers, 90 Minutes
4 × (2 min at 105-115% FTP, 2 min at 75-82% FTP), 8 min at 62-72% FTP, 4 × (2 min at 105-115% FTP, 2 min at 75-82% FTP), 8 min at 62-72% FTP, 4 × (2 min at 105-115% FTP, 2 min at 75-82% FTP)