Endurance
3 Hour Indoor Endurance Ride in Varied Blocks
5 × (10 min at 62-72% FTP, 1 min at 62-70% FTP, 4 min at 62-72% FTP, 3 min at 64-72% FTP, 7 min at 62-72% FTP, 1 min at 62-70% FTP, 4 min at 62-72% 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
Sweet Spot
Sweet Spot Floats 2 x 24 min
3 min at 80-85% FTP, 4 × (4 min at 90-93% FTP, 2 min at 78-82% FTP), 6 min easy spin, 4 × (4 min at 90-93% FTP, 2 min at 78-82% FTP)
Threshold
Threshold 15, 10 and 5 min
3 min at 80-85% FTP, 15 min at 95-98% FTP, 5 min easy spin, 10 min at 98-101% FTP, 4 min easy spin, 5 min at 102-105% FTP
VO2max
40/20 Intervals Intro, 2 x 6
6 × (40 s at 110-118% FTP, 20 s easy spin), 5 min easy spin, 6 × (40 s at 110-118% FTP, 20 s easy spin)
Anaerobic
1 min Starter Efforts, 5 x 1 min
5 × (1 min at 120-130% FTP, 4 min easy spin)
Race Simulation
Standard-Distance Triathlon Bike Pacing, 2 x 25 min
2 × (3 min at 84-88% FTP, 22 min at 87-92% FTP, 5 min easy spin)
Sweet Spot
Aero Sweet Spot 3 x 18 min
3 × (18 min at 88-91% FTP, 4 min easy spin)
Threshold
Threshold 3 x 15 min
3 min at 80-85% FTP, 3 × (15 min at 95-100% FTP, 6 min easy spin)
VO2max
15/15 Microbursts, 3 x 12
12 × (15 s at 130-140% FTP, 15 s easy spin), 4 min easy spin, 12 × (15 s at 130-140% FTP, 15 s easy spin), 4 min easy spin, 12 × (15 s at 130-140% FTP, 15 s easy spin)
Race Simulation
Half-Distance Triathlon Bike Rehearsal, 2.5 Hours
30 min at 74-78% FTP, 2 × (2 min easy spin, 30 min at 76-80% FTP), 2 min easy spin, 30 min at 78-82% FTP
Sweet Spot
Sweet Spot 3 x 20 min
3 min at 80-85% FTP, 3 × (20 min at 88-92% FTP, 6 min easy spin)
Threshold
Threshold 4 x 10 min with Shrinking Recoveries
3 min at 80-85% FTP, 10 min at 95-100% FTP, 5 min easy spin, 10 min at 95-100% FTP, 4 min easy spin, 10 min at 95-100% FTP, 3 min easy spin, 10 min at 95-100% FTP
VO2max
VO2max 4 x 5 min with Short Recoveries
4 × (5 min at 106-112% FTP, 2:30 min easy spin)
Race Simulation
Full-Distance Triathlon Bike Rehearsal, 4 Hours
6 × (30 min at 68-74% FTP, 2 min easy spin), 30 min at 70-76% FTP
Sweet Spot
45 min Continuous Sweet Spot
3 min at 80-85% FTP, 3 × 15 min at 88-90% FTP
Threshold
30 min Continuous Threshold
3 min at 80-85% FTP, 3 min easy spin, 3 × 10 min at 95-98% FTP
VO2max
VO2max 8 x 2 min
8 × (2 min at 115-122% FTP, 2 min easy spin)
Race Simulation
Cyclocross Race Simulation, 6 Laps
20 s at 160-220% FTP, 70 s at 120-135% FTP, 6 × (20 s at 150-180% FTP, 40 s at threshold, 30 s at 120-140% FTP, 90 s at 90-100% FTP, 20 s at 150-180% FTP, 40 s at 85-95% FTP, 1 min at 105-115% FTP, 1 min at 85-95% FTP)
Sweet Spot
2 Hour Ride with Late Sweet Spot 2 x 15 min
60 min at 62-72% FTP, 15 min at 88-92% FTP, 5 min easy spin, 15 min at 88-92% FTP
Threshold
Threshold 5 x 8 min
3 min at 80-85% FTP, 5 × (8 min at 97-102% FTP, 3 min easy spin)
VO2max
Descending VO2max Sets, 3 x (3-2-1 min)
3 × (3 min at 110-115% FTP, 1 min easy spin, 2 min at 115-120% FTP, 1 min easy spin, 1 min at 122-130% FTP, 5 min easy spin)
Race Simulation
XC Mountain Bike Race Simulation, 5 Laps
1 min at 125-140% FTP, 2 min at 110-120% FTP, 5 × (3 min at 102-110% FTP, 20 s at 130-150% FTP, 100 s at 75-85% FTP, 20 s at 130-150% FTP, 2:40 min at 80-90% FTP)
VO2max
Surging VO2max Intervals, 4 x 4.5 min
4 × (30 s at 125-135% FTP, 1 min at 100-105% FTP, 30 s at 125-135% FTP, 1 min at 100-105% FTP, 30 s at 125-135% FTP, 1 min at 100-105% FTP, 4 min easy spin)
VO2max
VO2max with Tempo Floats, 5 x 3 min
5 × (3 min at 112-118% FTP, 2 min at 75-82% FTP)