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.