Tempo Builder
The Tempo Builder workout is designed to improve your aerobic capacity and build your FTP. It includes longer intervals at a moderate intensity to help increase your sustainable po...
warmup
10min @ 40% FTP to 65% FTP
Intervals x3
10min @ 90% FTP
5min @ 50% FTP
cooldown
5min @ 75% FTP to 55% FTP
Sweet Spot Shuffle
Get ready to dance on your pedals with the Sweet Spot Shuffle! This exhilarating Sweet Spot Training (SST) workout will have you grooving to the rhythm of increased power and impro...
warmup
10min @ 40% FTP to 65% FTP
Intervals x3
4min @ 95% FTP
30sec @ 70% FTP
Steady State
6min @ 80% FTP
Intervals x3
4min @ 95% FTP
30sec @ 70% FTP
cooldown
10min @ 65% FTP to 40% FTP
80s Throwback SST
This wild 80s Themed Sweet Spot Training workout is set to beat your FTP records, like a big-haired drum solo in a rock anthem. Follow the rhythm of the workout, just like you woul...
warmup
15min @ 50% FTP to 70% FTP
Intervals x4
4min @ 90% FTP
3min @ 75% FTP
Steady State
10min @ 85% FTP
Intervals x4
2min @ 95% FTP
2min @ 75% FTP
cooldown
10min @ 65% FTP to 45% FTP
Base
Build your FTP with this base workout. Enhance your endurance and power with a steady-state ride. Don't forget to warm up and cool down!
warmup
10min @ 42% FTP to 61% FTP
Steady State
1hr @ 61% FTP
cooldown
20min @ 61% FTP to 42% FTP
Zone 2 Booster (Under 60 min)
A shorter steady Zone 2 workout designed to gently increase your endurance and fat-burning capacity. Target power stays between 60%-70% of your FTP for the main phase of the workou...
warmup
10min @ 40% FTP to 60% FTP
Steady State
20min @ 65% FTP
Steady State
20min @ 70% FTP
cooldown
5min @ 55% FTP to 45% FTP
Back to the Future FTP Boost - 80s Bike Blitz
This 80s themed workout is all about working in your sweet spot to maximize your functional threshold power (FTP). Just like the vibrant 80s, expect some pop in your training with ...
warmup
10min @ 50% FTP to 65% FTP
Steady State
5min @ 85% FTP
Intervals x3
3min @ 90% FTP
3min @ 70% FTP
Steady State
5min @ 85% FTP
Intervals x3
3min @ 90% FTP
3min @ 70% FTP
cooldown
10min @ 65% FTP to 50% FTP
FTP Builder
This workout is designed to gradually increase your FTP by challenging your lactate threshold and sustainable power output.
warmup
10min @ 40% FTP to 60% FTP
Intervals x3
10min @ 90% FTP
5min @ 70% FTP
Steady State
30min @ 80% FTP
Intervals x4
5min @ 95% FTP
5min @ 75% FTP
cooldown
10min @ 60% FTP to 40% FTP
Ironman Prep
This workout is designed to improve your endurance and simulate race conditions. It includes a mix of endurance, tempo, and interval efforts to help you build the necessary fitness...
warmup
10min @ 40% FTP to 60% FTP
Steady State
25min @ 70% FTP
Intervals x5
5min @ 90% FTP
1min @ 70% FTP
Steady State
20min @ 75% FTP
Intervals x5
5min @ 90% FTP
1min @ 70% FTP
Steady State
25min @ 70% FTP
cooldown
10min @ 60% FTP to 40% FTP
80s Sweet Spot
Get ready to ride back in time with this 80s themed Sweet Spot workout that will take your FTP to the next level. Put your pedal to the metal and enjoy the tunes as you work hard a...
warmup
5min @ 50% FTP to 65% FTP
Intervals x3
4min @ 92% FTP
1min @ 80% FTP
Steady State
4min @ 88% FTP
Intervals x3
4min @ 92% FTP
1min @ 80% FTP
Steady State
3min @ 88% FTP
Intervals x3
4min @ 92% FTP
1min @ 80% FTP
Steady State
2min @ 95% FTP
cooldown
5min @ 70% FTP to 50% FTP
Sweet Spot Smasher (60 Min)
This 60-minute workout contains four 10-minute intervals at your sweet spot power (around 88-94% of FTP), which is an ideal balance of intensity and volume. This helps to increase ...
warmup
10min @ 50% FTP to 65% FTP
Intervals x4
10min @ 92% FTP
5min @ 70% FTP
cooldown
10min @ 65% FTP to 50% FTP
10 x 1000m Speed Intervals
A bespoke workout designed to enhance speed and endurance. Each interval is 1000m at 110% of half marathon pace, followed by a 90 seconds easy pace break. A 10 min warmup and 5 min...
warmup
10min @ 55% FTP to 75% FTP
Intervals x10
4min @ 110% FTP
1min 30sec @ 70% FTP
cooldown
5min @ 75% FTP to 50% FTP
Fat Burning Blast
This workout is designed to help you burn fat and improve your cardiovascular fitness. It includes a combination of steady-state efforts and interval training to maximize calorie b...
warmup
10min @ 40% FTP to 60% FTP
Steady State
15min @ 60% FTP
Intervals x5
3min @ 80% FTP
3min @ 60% FTP
Steady State
10min @ 60% FTP
Intervals x5
3min @ 80% FTP
3min @ 60% FTP
cooldown
5min @ 50% FTP to 40% FTP
Sweet Spot Smasher - 60 Minutes Total
This condensed version of the previous workout maximizes the benefits derived from every minute of your training. The condensed time frame helps you improve both aerobic and anaero...
warmup
5min @ 50% FTP to 65% FTP
Intervals x3
10min @ 92% FTP
3min 20sec @ 70% FTP
cooldown
5min @ 65% FTP to 50% FTP
Progressive Speed Challenge
This interval workout is designed to help increase your running speed and stamina progressively. It starts with 1.2km at 8.7 km/h, and gradually increases the pace and decreases th...
Steady State
8min 20sec @ 79% FTP
cooldown
1min @ 60% FTP to 40% FTP
Steady State
7min 15sec @ 90% FTP
Steady State
6min @ 91% FTP
Steady State
4min 38sec @ 94% FTP
Steady State
3min 35sec @ 97% FTP
Steady State
2min 15sec @ 98% FTP
Steady State
1min 5sec @ 101% FTP
cooldown
6min @ 70% FTP to 50% FTP
Kick Starter
An easy introductory workout designed for beginners. It includes a warm up, some intervals with recovery time, and a cool down. This helps with gradually increasing your fitness le...
warmup
10min @ 35% FTP to 50% FTP
Intervals x4
3min @ 60% FTP
2min @ 45% FTP
cooldown
5min @ 50% FTP to 35% FTP
The Little Anvil
This VO2 Max focused workout will push your aerobic system to the limit and beyond. The very short recovery times give this workout a high-intensity interval training (HIIT) feel. ...
warmup
15min @ 50% FTP to 75% FTP
Intervals x10
1min @ 120% FTP
30sec @ 50% FTP
Steady State
5min @ 50% FTP
Intervals x10
1min @ 120% FTP
30sec @ 50% FTP
Steady State
5min @ 50% FTP
Intervals x10
1min @ 120% FTP
30sec @ 50% FTP
cooldown
10min @ 70% FTP to 40% FTP
Intro to cycling
Great for beginners, this workout introduces you to structured cycling training with a warmup, steady-state bouts, some intervals and a cooldown. Perfect for building foundational ...
warmup
10min @ 40% FTP to 50% FTP
Steady State
10min @ 60% FTP
Intervals x4
1min @ 70% FTP
2min @ 50% FTP
Steady State
10min @ 60% FTP
cooldown
5min @ 50% FTP to 40% FTP
Pump Up the Jam - FTP Boost
Party like it's 1989 with this power-packed Sweet Spot Training (SST) workout with an 80's twist! Improve your FTP and have a blast while doing it. Don't forget your headband!
warmup
15min @ 45% FTP to 70% FTP
Intervals x4
7min @ 88% FTP
2min 20sec @ 68% FTP
Steady State
5min @ 55% FTP
Intervals x4
7min @ 88% FTP
2min 20sec @ 68% FTP
cooldown
10min @ 75% FTP to 55% FTP
VO2Max Booster
This workout is designed to target your VO2Max and help you improve your aerobic capacity. It includes a mix of intense intervals and recovery periods to challenge your limits and ...
warmup
10min @ 40% FTP to 60% FTP
Intervals x4
3min @ 90% FTP
2min @ 60% FTP
Intervals x4
2min @ 95% FTP
1min @ 60% FTP
Intervals x2
1min 30sec @ 100% FTP
30sec @ 60% FTP
cooldown
5min @ 60% FTP to 40% FTP
10km Sub 1 hour Plan
This plan is designed to help you break the 1 hour mark for a 10km run. It involves a mix of distance runs, high-intensity intervals, and endurance runs. Consistency is key!
warmup
10min @ 40% FTP to 60% FTP
Intervals x4
5min @ 105% FTP
2min @ 85% FTP
Steady State
20min @ 85% FTP
Intervals x4
5min @ 105% FTP
2min @ 85% FTP
cooldown
10min @ 60% FTP to 40% FTP
Speed Surfer
The Speed Surfer workout is skilfully designed to improve high-speed endurance and build strength. This mix of intervals and steady state will keep you engaged and will bring out t...
warmup
15min @ 50% FTP to 70% FTP
Intervals x4
5min @ 90% FTP
2min 30sec @ 65% FTP
Steady State
15min @ 75% FTP
cooldown
10min @ 60% FTP to 30% FTP
Zone 2 Variations
Break the monotony with this workout that varies power levels and cadence within Zone 2. Get ready to engage more with your ride!
warmup
15min @ 40% FTP to 60% FTP
Intervals x10
3min @ 70% FTP
1min 30sec @ 60% FTP
cooldown
10min @ 60% FTP to 40% FTP
Run With The Wind
This run workout is all about alternating intervals. It's a challenge, but it will help improve your speed, stamina, and aerobic capabilities. Wear a smile with each stride!
warmup
10min @ 50% FTP to 70% FTP
Intervals x5
4min @ 80% FTP
2min @ 60% FTP
Intervals x4
3min @ 85% FTP
1min 30sec @ 65% FTP
Intervals x3
2min @ 90% FTP
1min @ 70% FTP
cooldown
10min @ 70% FTP to 50% FTP
Progressive Speed Challenge with Messages
This interval workout with in-segment messages helps increase your running speed and stamina progressively. Remember, pacing is key and hydration is vital!
Steady State
8min 20sec @ 79% FTP
cooldown
1min @ 60% FTP to 40% FTP
Steady State
7min 15sec @ 90% FTP
Steady State
6min @ 91% FTP
Steady State
4min 38sec @ 94% FTP
Steady State
3min 35sec @ 97% FTP
Steady State
2min 15sec @ 98% FTP
Steady State
1min 5sec @ 101% FTP
cooldown
6min @ 70% FTP to 50% FTP
10x 1000m Interval Run
This redefined workout maintains 10x high-intensity 1000m intervals with 90-second recovery periods but with a shortened warm-up and cool-down. Not only will this help improve your...
warmup
5min @ 60% FTP to 80% FTP
Intervals x10
4min @ 110% FTP
1min 30sec @ 50% FTP
cooldown
5min @ 80% FTP to 60% FTP
Run With The Wind Modified
The revised workout still focuses on alternating intervals, but now with a shorter first interval. This will give you a new type of challenge to enhance your speed, stamina, and ae...
warmup
10min @ 50% FTP to 70% FTP
Intervals x5
30sec @ 80% FTP
2min @ 60% FTP
Intervals x4
3min @ 85% FTP
1min 30sec @ 65% FTP
Intervals x3
2min @ 90% FTP
1min @ 70% FTP
cooldown
10min @ 70% FTP to 50% FTP
Day3 - Active Recovery
A smoother, easier ride to help your muscles recover while still spinning your legs.
Steady State
20min @ 50% FTP
Short Tempo Z3-Z4 Builder (50 min)
A shortened 50-minute tempo workout emphasizing work in Zones 3 and 4. Designed to enhance your power at lactate threshold and improve muscular endurance within a tightened time fr...
warmup
10min @ 40% FTP to 70% FTP
Steady State
20min @ 75% FTP
Steady State
10min @ 85% FTP
Steady State
15min @ 75% FTP
cooldown
5min @ 60% FTP to 40% FTP
Day2 - Threshold Booster
Designed to increase your FTP. Longer, tough intervals at around your FTP.
warmup
5min @ 40% FTP to 65% FTP
Intervals x2
8min @ 90% FTP
4min @ 60% FTP
cooldown
5min @ 65% FTP to 40% FTP
Goal Pace Run
This run targets specific speeds across different segments, perfect for increasing your speed and stamina in prep for your half marathon race day.
Steady State
3min @ 50% FTP
Steady State
6min @ 60% FTP
Steady State
3min @ 65% FTP
Steady State
3min @ 70% FTP
Steady State
3min @ 80% FTP
Steady State
1hr 7min @ 93% FTP
Steady State
3min @ 30% FTP
Steady State
18min @ 70% FTP
60 Min Beginner Endurance Boost
A structured 60-minute workout for beginners aimed at building endurance and power. Included are warmup, steady state phases with moderate intensity, interlaced with lower intensit...
warmup
10min @ 50% FTP to 70% FTP
Steady State
10min @ 65% FTP
Steady State
5min @ 55% FTP
Steady State
10min @ 65% FTP
Steady State
5min @ 55% FTP
Steady State
10min @ 65% FTP
cooldown
5min @ 70% FTP to 50% FTP
80s Sweet Spot
Get ready to take a ride back to the 80s with this Sweet Spot Training workout! It's designed to increase your FTP while keeping the energy high and the beats pumping. Get ready to...
warmup
10min @ 40% FTP to 65% FTP
Steady State
5min @ 75% FTP
Intervals x4
3min @ 90% FTP
1min @ 75% FTP
Steady State
5min @ 75% FTP
Intervals x4
3min @ 90% FTP
1min @ 75% FTP
cooldown
5min @ 75% FTP to 55% FTP
Steady 6.5km Run
A steady-paced 6.5km run set at an 8km/h pace. This workout is perfect for building endurance and consistent pacing. Remember to stay hydrated!
warmup
5min @ 50% FTP to 70% FTP
Steady State
49min @ 80% FTP
cooldown
5min @ 50% FTP to 30% FTP
Tour de Zwift: All Rounder
Designed for Tour de France dreams! A mix of warm-up, intervals, steady-state, and cool-down will help build your power, speed, and endurance. Let's chase that Yellow Jersey!
warmup
15min @ 50% FTP to 70% FTP
Intervals x4
5min @ 100% FTP
2min 30sec @ 70% FTP
Steady State
20min @ 85% FTP
Intervals x4
2min 30sec @ 120% FTP
2min 30sec @ 70% FTP
cooldown
10min @ 65% FTP to 50% FTP
Hyrox Ascend + Descend
Building intensity intervals to mimic Hyrox pace changes.
warmup
10min @ 50% FTP to 60% FTP
Intervals x5
3min 20sec @ 90% FTP
1min 40sec @ 60% FTP
Intervals x5
5min @ 85% FTP
1min 40sec @ 60% FTP
Intervals x5
3min 20sec @ 90% FTP
1min 40sec @ 60% FTP
cooldown
10min @ 60% FTP to 50% FTP
Pyramid Speed Intervals
This is a pyramid style interval running workout. It begins with short speed bursts and gradually rises to longer, challenging intervals at the peak. Then, it steps down back throu...
warmup
10min @ 50% FTP to 70% FTP
Intervals x3
1min 30sec @ 80% FTP
2min @ 50% FTP
Intervals x3
3min @ 85% FTP
2min @ 50% FTP
Intervals x3
1min 30sec @ 80% FTP
2min @ 50% FTP
cooldown
5min @ 50% FTP to 30% FTP
Threshold Busters (Run)
Recommended for runners seeking to improve their lactate threshold. The workout includes paced intervals interspersed with recovery periods to help increase your running stamina.
warmup
10min @ 60% FTP to 80% FTP
Intervals x3
6min @ 95% FTP
3min @ 65% FTP
Steady State
15min @ 80% FTP
cooldown
5min @ 80% FTP to 60% FTP
Steady 5K
A simple 5K run at a steady pace. Estimated to complete at around 33 minutes, aiming for a speed of 9km/h. Enjoy the run!
warmup
10min @ 50% FTP to 70% FTP
Steady State
33min @ 75% FTP
cooldown
5min @ 75% FTP to 60% FTP
5x1K Intervals Run
This 5 x 1K interval run session will train your body to sustain a challenging pace for longer durations, improving your speed endurance. Remember the hard work starts when you're ...
warmup
15min @ 50% FTP to 70% FTP
Intervals x5
4min @ 95% FTP
6min @ 65% FTP
cooldown
15min @ 70% FTP to 50% FTP
VO2 Max Builder
This workout is designed to increase your VO2 max, pushing your limits and improving your cardiovascular endurance. Each interval will challenge your body's ability to take in and ...
warmup
15min @ 50% FTP to 65% FTP
Intervals x4
5min @ 90% FTP
3min @ 65% FTP
Steady State
5min @ 75% FTP
Intervals x4
5min @ 90% FTP
3min @ 65% FTP
cooldown
10min @ 50% FTP to 30% FTP
Rapid 8-Mile Build
This workout progressively increases your speed in the first part of the run building up to a challenging 7-mile run at 9.3mph. It's all about endurance and stamina. Finish off wit...
warmup
3min @ 50% FTP to 63% FTP
Steady State
8min @ 75% FTP
Steady State
3min @ 81% FTP
Steady State
3min @ 88% FTP
Steady State
3min @ 100% FTP
Steady State
1hr 7min @ 116% FTP
cooldown
1min 30sec @ 38% FTP to 38% FTP
Steady State
18min @ 88% FTP
Speed Burst Intervals
This interval workout is designed for runners looking to improve their speed. Short, intense intervals also known as 'speed bursts' can help improve your running efficiency.
warmup
15min @ 50% FTP to 70% FTP
Intervals x5
10sec @ 150% FTP
3min @ 50% FTP
cooldown
10min @ 70% FTP to 50% FTP
Rapid FTP Boost
This workout aims to increase your FTP as quickly as possible through a series of high-intensity intervals followed by lower intensity endurance segments to promote recovery and en...
warmup
15min @ 50% FTP to 70% FTP
Intervals x5
2min @ 120% FTP
2min @ 60% FTP
Steady State
10min @ 80% FTP
cooldown
10min @ 50% FTP to 20% FTP
Beginner Ride
This beginner cycling workout is designed to help you ease into cycling and build your endurance gradually. It's perfect for new riders looking to improve their fitness.
warmup
5min @ 30% FTP to 40% FTP
Steady State
10min @ 40% FTP
Steady State
5min @ 50% FTP
Steady State
5min @ 60% FTP
cooldown
5min @ 40% FTP to 30% FTP
Confidence Booster
This workout is designed to help you improve your overall fitness, boost your confidence, and make you feel great. It includes a warmup, intervals, steady state, and a cooldown. Re...
warmup
10min @ 40% FTP to 60% FTP
Intervals x4
2min @ 80% FTP
1min @ 50% FTP
Steady State
5min @ 60% FTP
Intervals x4
2min @ 80% FTP
1min @ 50% FTP
cooldown
5min @ 50% FTP to 30% FTP
California Tidal Wave
An intense ride filled with rapid sprints and longer threshold efforts to build both your aerobic and anaerobic fitness.
warmup
20min @ 50% FTP to 70% FTP
Intervals x10
30sec @ 150% FTP
2min @ 60% FTP
Steady State
20min @ 90% FTP
cooldown
13min 20sec @ 70% FTP to 50% FTP
Running FTP Boost
This workout aims at improving your sustainable speed with a series of intervals. Be prepared for an intense session.
warmup
10min @ 50% FTP to 60% FTP
Intervals x5
3min 20sec @ 90% FTP
1min 40sec @ 60% FTP
Intervals x5
5min @ 85% FTP
1min 40sec @ 60% FTP
Intervals x5
3min 20sec @ 90% FTP
1min 40sec @ 60% FTP
cooldown
10min @ 60% FTP to 50% FTP
Zone 2 Sandwich FTP Peaks with Extended Endurance
This modified workout extends the zone 2 phase by an additional 20 minutes. It presents a great challenge for building your endurance base and improving aerobic efficiency.
warmup
10min @ 50% FTP to 85% FTP
Steady State
10min @ 85% FTP
Steady State
2hr 20min @ 70% FTP
Steady State
10min @ 85% FTP
cooldown
10min @ 85% FTP to 50% FTP
VO2 Max Builder - 6x3 + 4x90
A targeted VO2 session: short 3-minute VO2 intervals to raise peak aerobic power, followed by 4 x 90s sharp efforts to work repeatability and turnover. Full recoveries between reps...
warmup
15min @ 45% FTP to 70% FTP
Intervals x6
3min @ 115% FTP
4min @ 50% FTP
Steady State
5min @ 60% FTP
Intervals x4
1min 30sec @ 120% FTP
3min @ 50% FTP
Steady State
5min @ 55% FTP
cooldown
10min @ 55% FTP to 40% FTP
Speed & Endurance Booster
This workout focuses on improving speed and endurance via a series of intervals separated by recovery phases. 20min steady run, followed by 8x30sec fast intervals with 90sec rests,...
Steady State
20min @ 85% FTP
Intervals x8
30sec @ 105% FTP
1min 30sec @ 85% FTP
cooldown
10min @ 75% FTP to 55% FTP
W3 1 Threshold Short Over-Under
This running workout features a three-part warm-up, high-intensity threshold intervals, and a long cool-down to recover. A superb way to boost both your speed and endurance.
Steady State
4min @ 70% FTP
Steady State
4min @ 74% FTP
Steady State
4min @ 78% FTP
Intervals x3
4min @ 102% FTP
2min @ 92% FTP
cooldown
8min @ 75% FTP to 55% FTP
Specific Speed Run
This run maintains specific paces to mirror desired treadmill speeds. Remember, the power levels are meant to be interpreted as mph in this workout!
Steady State
3min @ 50% FTP
Steady State
5min @ 60% FTP
Steady State
3min @ 65% FTP
Steady State
3min @ 70% FTP
Steady State
3min @ 80% FTP
Steady State
1hr 7min @ 93% FTP
Steady State
1min 30sec @ 30% FTP
Steady State
18min @ 70% FTP
5K Fitness Builder
This session is aimed at building up your running fitness towards a 5k goal. Provided instructions guide you through warm-up, running intervals, and recovery walks with time-approp...
warmup
5min @ 50% FTP to 50% FTP
Intervals x5
3min @ 70% FTP
2min @ 55% FTP
cooldown
5min @ 45% FTP to 45% FTP
Ana-Aero Bridge
A combined anaerobic and aerobic workout aiming to enhance your overall cycling performance. It's designed with alternating high-intensity sprint intervals and steady-state aerobic...
warmup
15min @ 50% FTP to 70% FTP
Intervals x6
1min @ 130% FTP
3min @ 70% FTP
Steady State
15min @ 85% FTP
Intervals x6
1min @ 130% FTP
3min @ 70% FTP
cooldown
10min @ 60% FTP to 30% FTP
75-min Tempo Elevator
In this 75-minute tempo run workout, we aim to enhance your aerobic capacity and endurance. The workout includes a progressive warmup, followed by tempo intervals at varying power ...
warmup
15min @ 60% FTP to 75% FTP
Intervals x2
15min @ 85% FTP
5min @ 70% FTP
Intervals x2
15min @ 88% FTP
5min @ 70% FTP
cooldown
15min @ 70% FTP to 50% FTP
Interval Old-School Crush
This workout uses a mix of conversational paces, hard running intervals, and walking to challenge your stamina and speed.
warmup
16min @ 60% FTP to 60% FTP
Steady State
1min 30sec @ 30% FTP
Steady State
6min 25sec @ 90% FTP
Intervals x3
3min 13sec @ 95% FTP
1min 30sec @ 30% FTP
Intervals x3
1min 37sec @ 100% FTP
1min 30sec @ 30% FTP
cooldown
12min @ 60% FTP to 60% FTP
Zona 2+ Variada
Este treino vai te ajudar a desenvolver resistência e condicionamento aeróbico, mas com intensidades um pouco mais altas dentro da Zona 2. As variações de potência vão tornar o tre...
warmup
15min @ 55% FTP to 65% FTP
Steady State
10min @ 65% FTP
Steady State
10min @ 60% FTP
Steady State
10min @ 70% FTP
Steady State
10min @ 65% FTP
Intervals x5
1min @ 80% FTP
2min @ 60% FTP
Steady State
10min @ 65% FTP
Steady State
10min @ 60% FTP
Steady State
10min @ 70% FTP
Steady State
10min @ 65% FTP
cooldown
15min @ 55% FTP to 45% FTP
Hyrox Steady State Pace
Long duration steady state run to build race pace endurance.
warmup
10min @ 50% FTP to 60% FTP
Steady State
50min @ 80% FTP
cooldown
10min @ 60% FTP to 50% FTP
Cycling 101
A beginner-friendly workout to help you get used to cycling. It starts with a warmup, moves into steady-state riding, then a few small intervals, and finishes off with a cooldown.
warmup
5min @ 40% FTP to 60% FTP
Steady State
10min @ 50% FTP
Intervals x3
1min @ 60% FTP
2min @ 40% FTP
cooldown
5min @ 40% FTP to 20% FTP
8-mile Tempo Run
An 8-mile Tempo Run training for marathon pace (~6:40 per mile). Relax and remember to maintain form during the cooldown!
warmup
10min @ 50% FTP to 70% FTP
Steady State
53min 20sec @ 75% FTP
cooldown
5min @ 50% FTP to 30% FTP
60s HIIT Session
This workout includes high intensity intervals with repeated bouts of 60 seconds. It's challenging but will help improve your anaerobic power and endurance.
warmup
10min @ 60% FTP to 75% FTP
Intervals x15
1min @ 120% FTP
1min @ 60% FTP
Steady State
20min @ 65% FTP
Intervals x15
1min @ 120% FTP
1min @ 60% FTP
cooldown
10min @ 65% FTP to 50% FTP
Sprint Power Builder
This workout is designed to improve your sprinting power and speed. It includes short, high-intensity intervals with variations in cadence for maximum sprinting performance.
warmup
10min @ 50% FTP to 70% FTP
Intervals x5
10sec @ 120% FTP
50sec @ 60% FTP
Intervals x5
20sec @ 140% FTP
40sec @ 60% FTP
Intervals x5
30sec @ 160% FTP
30sec @ 60% FTP
cooldown
5min @ 50% FTP to 30% FTP
Cadence Crusher
A challenging workout focused on improving your cadence. By alternating between low and high cadence segments, you'll develop a better pedal stroke and increase your overall cyclin...
warmup
15min @ 40% FTP to 65% FTP
Intervals x4
5min @ 70% FTP
2min 30sec @ 50% FTP
Steady State
10min @ 50% FTP
Intervals x4
5min @ 80% FTP
2min 30sec @ 60% FTP
cooldown
15min @ 65% FTP to 40% FTP
3 Hour Climbing Simulation
This simulation is designed to replicate a 3-hour ride with short and medium climbs and a mix of intensity from Z1 to Z5. Ideal for a real feel of variable outdoor conditions! Cade...
warmup
15min @ 50% FTP to 70% FTP
Intervals x5
2min @ 85% FTP
4min @ 65% FTP
Steady State
35min @ 70% FTP
Intervals x3
5min @ 95% FTP
5min @ 75% FTP
Steady State
18min @ 70% FTP
Intervals x2
3min @ 105% FTP
3min @ 75% FTP
Steady State
12min @ 70% FTP
cooldown
15min @ 70% FTP to 50% FTP
Endurance Builder G2
This workout is designed to help you improve your aerobic endurance by focusing primarily on Zone 2 (G2) efforts, which is where the bulk of your base training should happen.
warmup
10min @ 55% FTP to 65% FTP
Steady State
1hr @ 70% FTP
cooldown
10min @ 65% FTP to 55% FTP
HYROX Endurance Enhancer
A long steady-state workout to boost endurance, increasing your capacity to maintain speed for longer durations.
warmup
10min @ 50% FTP to 70% FTP
Steady State
1hr @ 90% FTP
cooldown
10min @ 70% FTP to 50% FTP
Neon Nights
The Neon Nights workout borrows the intensity, drama and vibrance of the 80s. Experience emphasis on Sweet Spot power intervals that will boost your FTP, all to the backdrop of sun...
warmup
10min @ 50% FTP to 70% FTP
Intervals x4
5min @ 90% FTP
5min @ 85% FTP
Steady State
4min @ 70% FTP
Intervals x3
5min @ 93% FTP
5min @ 85% FTP
cooldown
10min @ 75% FTP to 55% FTP
8 x 1000m Interval Run
This focused interval run consists of 8 x 1000m targeted at your half marathon pace. Great for improving sustained speed and endurance. Warm-up and cool-down included
warmup
10min @ 55% FTP to 75% FTP
Intervals x8
4min @ 100% FTP
2min @ 70% FTP
cooldown
5min @ 75% FTP to 55% FTP
Power Endurance Intervals
This workout combines interval training with steady power outputs at 75% and 70% of your FTP. It's great for improving power endurance and overall cycling fitness.
warmup
10min @ 45% FTP to 70% FTP
Intervals x6
5min @ 75% FTP
5min @ 70% FTP
cooldown
10min @ 70% FTP to 45% FTP
Speed Building Intervals
This workout combines quick sprints with longer recovery times, to boost both your speed and your ability to recover. Remember to keep your form on point during the high-intensity ...
warmup
15min @ 35% FTP to 45% FTP
Intervals x5
15sec @ 90% FTP
2min @ 40% FTP
cooldown
5min @ 45% FTP to 35% FTP
5x1K Intervals Run
A solid interval session consisting of 5 x 1K efforts, helping to build endurance and speed. You're going to smash it!
warmup
15min @ 50% FTP to 70% FTP
Intervals x5
4min @ 95% FTP
6min @ 65% FTP
cooldown
15min @ 70% FTP to 50% FTP
VO2Max Sprint
This workout is designed to boost your VO2Max that pushes the limit on your anaerobic capabilities. It includes short, intense sprints, followed by recovery periods. Each interval ...
warmup
15min @ 50% FTP to 70% FTP
Intervals x6
1min @ 130% FTP
4min @ 60% FTP
Steady State
5min @ 65% FTP
Intervals x6
1min @ 130% FTP
4min @ 60% FTP
cooldown
10min @ 50% FTP to 30% FTP
HYROX Ascend + Descend Run Simulation
This tailored running workout simulates the varying intensity changes of a HYROX race, with ascents and descents modeled as high and moderate-intensity phases.
warmup
10min @ 50% FTP to 60% FTP
Intervals x5
3min 20sec @ 90% FTP
1min 40sec @ 60% FTP
Intervals x5
5min @ 85% FTP
1min 40sec @ 60% FTP
Intervals x5
3min 20sec @ 90% FTP
1min 40sec @ 60% FTP
cooldown
10min @ 60% FTP to 50% FTP
Extended Fat Burning Blast
This extended workout builds upon the previous one to further enhance your fat-burning capabilities. With a combination of steady-state efforts and longer intervals, it will help y...
warmup
15min @ 40% FTP to 60% FTP
Steady State
20min @ 60% FTP
Intervals x10
5min @ 80% FTP
5min @ 60% FTP
Steady State
20min @ 60% FTP
Intervals x10
5min @ 80% FTP
5min @ 60% FTP
cooldown
10min @ 50% FTP to 40% FTP
80s Sweet Spot Mayhem
This workout is all about fun and productivity. Hit the sweet spot numerous times, with intervals that are long enough to push your FTP to the next level. While you're in the time ...
warmup
15min @ 50% FTP to 70% FTP
Intervals x4
8min @ 88% FTP
4min @ 65% FTP
Steady State
5min @ 85% FTP
Intervals x4
8min @ 88% FTP
4min @ 65% FTP
cooldown
10min @ 60% FTP to 40% FTP
Easy Run Intervals
This workout includes a 5-min walk for warmup, 6 sets of 3-min easy runs each followed by a 2-min walk, and a 5-min walk for cooldown. Great for building endurance!
warmup
5min @ 30% FTP to 40% FTP
Intervals x6
3min @ 60% FTP
2min @ 30% FTP
cooldown
5min @ 40% FTP to 30% FTP
Walking Rolling Hills with Incline Prompts
A 20-minute walk simulating rolling hills. Adjust inclines on your treadmill to match the changes in the power levels and on-screen prompts.
warmup
4min @ 60% FTP to 75% FTP
Steady State
3min @ 90% FTP
Steady State
2min @ 65% FTP
Steady State
3min @ 100% FTP
Steady State
2min @ 65% FTP
Steady State
3min @ 90% FTP
cooldown
5min @ 75% FTP to 60% FTP
Polarized Training Day 2
Today we're purely in zone 2 for some endurance work.
warmup
15min @ 50% FTP to 70% FTP
Steady State
40min @ 70% FTP
cooldown
5min @ 70% FTP to 50% FTP
90-Min Endurance Boost
This 90-minute cycling workout is designed to boost your endurance. You'll be spending your time around 55%-70% of your FTP, allowing you to get a solid and sustained aerobic worko...
warmup
15min @ 50% FTP to 70% FTP
Steady State
20min @ 60% FTP
Steady State
20min @ 65% FTP
Steady State
20min @ 70% FTP
Steady State
30min @ 60% FTP
cooldown
15min @ 70% FTP to 55% FTP
Incline Run Challenge Revisited
This workout is a strength builder, combining flat and hill runs. Perfect for diversifying your training routine and challenging those running muscles in a different way.
warmup
5min @ 60% FTP to 75% FTP
Steady State
5min @ 90% FTP
Steady State
5min @ 80% FTP
Steady State
5min @ 100% FTP
cooldown
5min @ 75% FTP to 50% FTP
30 Min Efficient Ride
An efficient and effective 30-minute workout that gets you in and out quickly with enough effort to spark adaptation but not exhaust you completely.
warmup
10min @ 45% FTP to 70% FTP
Intervals x2
5min @ 75% FTP
5min @ 55% FTP
Steady State
5min @ 70% FTP
cooldown
5min @ 70% FTP to 45% FTP
Polarized Training Day 1
Kick off the week with a smooth zone 2 ride and a few intense zone 5 intervals.
warmup
10min @ 55% FTP to 70% FTP
Steady State
30min @ 70% FTP
Intervals x4
2min @ 105% FTP
4min @ 60% FTP
cooldown
8min @ 60% FTP to 40% FTP
3x10 30-30 HIIT
This is a High-Intensity Interval Training (HIIT) workout set in three groups. Each group consists of 10 alternating 30-second 'on' periods at high power with 30-second 'off' perio...
warmup
10min @ 50% FTP to 70% FTP
Intervals x10
30sec @ 120% FTP
30sec @ 60% FTP
Steady State
5min @ 50% FTP
Intervals x10
30sec @ 120% FTP
30sec @ 60% FTP
Steady State
5min @ 50% FTP
Intervals x10
30sec @ 120% FTP
30sec @ 60% FTP
cooldown
10min @ 50% FTP to 20% FTP
Zone 2 Endurance
A 60-minute workout aimed at building your aerobic endurance by maintaining a steady power output in Zone 2. Known as the 'Endurance Zone', this is where the magic of base mileage ...
warmup
10min @ 40% FTP to 60% FTP
Steady State
1hr 10min @ 65% FTP
cooldown
10min @ 60% FTP to 40% FTP
VO2 Max Power Hour
High-quality VO2 max session: thorough warmup, two blocks of hard intervals to build VO2 stimulus and maintain power. First block: 5x4' at 110% FTP with 4' recoveries. Second block...
warmup
15min @ 45% FTP to 75% FTP
Intervals x5
4min @ 110% FTP
4min @ 55% FTP
Steady State
5min @ 60% FTP
Intervals x8
1min @ 125% FTP
1min @ 50% FTP
cooldown
10min @ 60% FTP to 40% FTP
Climb Time
This is all about preparing you for those steep climbs that come out of nowhere. We'll work on bursts of power and strength to get you up and over those humps!
warmup
10min @ 40% FTP to 65% FTP
Intervals x5
3min @ 95% FTP
2min @ 50% FTP
cooldown
7min @ 65% FTP to 40% FTP
Beginner Heart Starter
A simple workout for beginners focusing on building a cardiovascular base. The session begins with a steady warm-up, moves into short intervals to get your heart pumping, and concl...
warmup
10min @ 45% FTP to 60% FTP
Intervals x6
2min @ 70% FTP
2min @ 50% FTP
cooldown
10min @ 60% FTP to 40% FTP
Fire and Ice 105
A tailored 40/20s workout that helps improve anaerobic power and recovery. Spend 40 seconds at 105% of your FTP then 20 seconds at 50% FTP for an active recovery. Take on the chall...
warmup
15min @ 50% FTP to 75% FTP
Intervals x30
40sec @ 105% FTP
20sec @ 50% FTP
Steady State
5min @ 70% FTP
Intervals x30
40sec @ 105% FTP
20sec @ 50% FTP
cooldown
10min @ 70% FTP to 40% FTP
Endurance Sprinter
Pro-level 120-minute endurance workout pack with sprints to boost your power and increase muscular endurance. With periodic high-intensity sprints, this session will keep you on yo...
warmup
20min @ 50% FTP to 70% FTP
Steady State
20min @ 70% FTP
Intervals x5
30sec @ 120% FTP
10min @ 70% FTP
Steady State
20min @ 70% FTP
cooldown
20min @ 70% FTP to 50% FTP
1-hour Threshold Booster
This 1-hour Threshold Booster will challenge your current FTP and help to increase it over time. With a combination of warmup, intense intervals, steady states, and cooldown, this ...
warmup
10min @ 50% FTP to 70% FTP
Intervals x4
8min @ 95% FTP
2min @ 65% FTP
Steady State
15min @ 75% FTP
cooldown
10min @ 60% FTP to 30% FTP
Van Aert's Velocity
An advanced-level bike workout inspired by Wout van Aert's training regime, designed to boost VO2 max with higher-intensity intervals and reduced recovery periods.
warmup
10min @ 50% FTP to 70% FTP
Intervals x6
4min @ 110% FTP
3min @ 70% FTP
cooldown
10min @ 55% FTP to 30% FTP
Threshold Boost Run
This workout is designed to improve your lactate turnpoint with three 10 minute threshold pace intervals followed by a final push at 5 beats higher than your threshold heart rate. ...
warmup
15min @ 60% FTP to 70% FTP
Intervals x3
10min @ 100% FTP
1min 30sec @ 60% FTP
Steady State
5min @ 105% FTP
cooldown
15min @ 70% FTP to 60% FTP
Week 2 - Workout #4: Sweet Spot Intervals
warmup
5min @ 50% FTP to 50% FTP
Intervals x2
12min @ 90% FTP
4min @ 50% FTP
cooldown
5min @ 50% FTP to 50% FTP
Week 1 - Workout #1: Sweet Spot Intervals
warmup
5min @ 50% FTP to 50% FTP
Intervals x3
8min @ 90% FTP
3min @ 50% FTP
cooldown
5min @ 50% FTP to 50% FTP
Week 1 - Workout #3: VO2 Max Intervals
warmup
5min @ 50% FTP to 50% FTP
Intervals x6
1min @ 120% FTP
1min 30sec @ 50% FTP
cooldown
5min @ 50% FTP to 50% FTP
Week 3 - Workout #7: Sweet Spot Intervals
warmup
5min @ 50% FTP to 50% FTP
Intervals x4
8min @ 95% FTP
3min @ 50% FTP
cooldown
5min @ 50% FTP to 50% FTP
Week 3 - Workout #8: Threshold Intervals
warmup
5min @ 50% FTP to 50% FTP
Intervals x3
8min @ 100% FTP
3min @ 50% FTP
cooldown
5min @ 50% FTP to 50% FTP
Week 4 - Workout #12: FTP Test
20-minute all-out effort to determine your highest average power.
warmup
10min @ 50% FTP to 50% FTP
Steady State
20min @ 100% FTP
cooldown
5min @ 50% FTP to 50% FTP
Long Z2 Run
This workout is designed to improve your aerobic fitness and running efficiency while keeping your heart rate in Zone 2. This is a perfect way to build your endurance for longer ra...
warmup
15min @ 60% FTP to 70% FTP
Steady State
1hr 30min @ 60% FTP
cooldown
10min @ 60% FTP to 40% FTP
Gentle Introduction
We'll start off the week with a light cycling session, to warm-up your legs and prepping your body for the week ahead.
warmup
10min @ 50% FTP to 60% FTP
Steady State
20min @ 55% FTP
cooldown
10min @ 70% FTP to 55% FTP
Long Recovery Power Interval
This workout starts with a gradual ramp-up warmup and transitions into a steady-state block at 65% FTP. The punch of this workout comes from the six intervals of 6 minutes each, in...
warmup
20min @ 40% FTP to 80% FTP
Steady State
15min @ 65% FTP
Intervals x6
6min @ 90% FTP
3min @ 60% FTP
cooldown
10min @ 60% FTP to 30% FTP
Endurance Rhythm
We'll wrap up the week by building your fatigue resistance with a longer aerobic session.
warmup
10min @ 50% FTP to 60% FTP
Steady State
20min @ 60% FTP
cooldown
10min @ 60% FTP to 50% FTP
HIIT for FTP Gain
High-Intensity Interval Training (HIIT) designed to increase your FTP. Be prepared for some tough work, but remember the efforts pay off!
warmup
10min @ 50% FTP to 65% FTP
Intervals x8
1min @ 120% FTP
2min @ 55% FTP
Steady State
5min @ 70% FTP
Intervals x8
1min @ 120% FTP
2min @ 55% FTP
cooldown
10min @ 65% FTP to 40% FTP
Strawberry-Lemon Hydration Mix (Label)
Ready-to-print label for a homemade strawberry-lemon hydration mix modeled after commercial mixes (approx. 1 L batch). Includes ingredients, nutrition estimates, mixing instruction...
Steady State
1min @ 1% FTP
Intense Power Burst
This workout, designed to boost your power output, involves high-intensity intervals with well-structured recovery periods and a comprehensive warm-up and cool-down. The workout fe...
warmup
15min @ 50% FTP to 80% FTP
Intervals x6
40sec @ 120% FTP
20sec @ 50% FTP
Steady State
3min @ 50% FTP
Intervals x6
40sec @ 120% FTP
20sec @ 50% FTP
Steady State
3min @ 50% FTP
Intervals x6
40sec @ 120% FTP
20sec @ 50% FTP
Steady State
3min @ 50% FTP
Intervals x6
40sec @ 120% FTP
20sec @ 50% FTP
cooldown
10min @ 50% FTP to 30% FTP
Mixed Intervals 60
Dieses kombinierte Intervall-Training wird deine Ausdauer und Schnelligkeit verbessern, indem es verschiedene Arten von Intervallen verwendet. Perfekt, um dein Training zu variiere...
warmup
20min @ 55% FTP to 70% FTP
Intervals x10
40sec @ 120% FTP
20sec @ 65% FTP
Intervals x10
30sec @ 115% FTP
30sec @ 65% FTP
Intervals x3
3min @ 95% FTP
3min @ 65% FTP
cooldown
20min @ 75% FTP to 55% FTP
Week1 - VO2 Foundation (4-day)
Intro week to build VO2 capacity. Two VO2 sessions (short and medium), one endurance/tempo and one recovery ride. Targets assume typical VO2 intensity ranges; provide FTP to conver...
warmup
15min @ 45% FTP to 70% FTP
Intervals x8
30sec @ 115% FTP
30sec @ 50% FTP
Steady State
10min @ 60% FTP
Intervals x3
3min @ 105% FTP
6min @ 50% FTP
cooldown
10min @ 55% FTP to 40% FTP
VO2 3x(8x30/30) @120%FTP
VO2-style session: 3 sets of 8 x 30s hard / 30s easy. Hard efforts at 120% FTP with active recoveries at 50% FTP. Warmup and cooldown included.
warmup
15min @ 40% FTP to 75% FTP
Intervals x8
30sec @ 120% FTP
30sec @ 50% FTP
Steady State
5min @ 50% FTP
Intervals x8
30sec @ 120% FTP
30sec @ 50% FTP
Steady State
7min @ 50% FTP
Intervals x8
30sec @ 120% FTP
30sec @ 50% FTP
cooldown
10min @ 60% FTP to 40% FTP
Power Endurance Extended Intervals
This workout now includes extended interval durations. The combination of 6-minute and 4-minute intervals at 75% and 70% of your FTP will help further improve your power endurance ...
warmup
10min @ 45% FTP to 70% FTP
Intervals x6
6min @ 75% FTP
4min @ 70% FTP
cooldown
10min @ 70% FTP to 45% FTP
Neuromuscular Power Igniter
This workout aims at boosting your neuromuscular power. It consists of a warm-up, high-intensity bursts, and a cool-down. Get ready for some fireworks!
warmup
6min @ 50% FTP to 70% FTP
Intervals x5
15sec @ 150% FTP
3min @ 50% FTP
cooldown
6min @ 50% FTP to 30% FTP
Tempo and Sprint
A mix of tempo rides and high-intensity sprints. This workout is designed to improve your overall power output and your short burst speed.
warmup
15min @ 50% FTP to 70% FTP
Steady State
30min @ 85% FTP
Intervals x5
30sec @ 150% FTP
2min @ 50% FTP
Steady State
30min @ 85% FTP
Intervals x5
30sec @ 150% FTP
2min @ 50% FTP
cooldown
10min @ 70% FTP to 50% FTP
Killer VO2 Max Boost
This high-intensity workout is designed to improve your VO2 max, and in turn, your overall cycling fitness. Don't underestimate its power- this is a tough one!
warmup
15min @ 50% FTP to 70% FTP
Intervals x6
3min @ 120% FTP
3min @ 50% FTP
cooldown
15min @ 70% FTP to 50% FTP
Run‑Walk by HR 1/2 x8
Run‑walk intervals guided by heart rate zones: 1 min run at moderate HR (~65–75% HRmax), 2 min walk at easy HR (~50–60% HRmax). Repeat 8 times. Warm up and cool down included. If y...
warmup
5min @ 30% FTP to 45% FTP
Intervals x8
1min @ 60% FTP
2min @ 35% FTP
cooldown
5min @ 45% FTP to 30% FTP
Rolling Terrain
This simulates the unpredictable aspects of bikepacking. Perfect for training your ability to handle varying levels of intensity.
warmup
10min @ 40% FTP to 65% FTP
Intervals x4
5min @ 85% FTP
5min @ 65% FTP
cooldown
7min @ 65% FTP to 40% FTP
Endurance - Long Ride
This long endurance ride helps build a solid foundation, improving your body's ability to burn fats over carbs. Aim for steady power throughout.
warmup
10min @ 40% FTP to 60% FTP
Steady State
2hr @ 65% FTP
cooldown
10min @ 55% FTP to 35% FTP
Varied Power Challenge
This challenging workout presents great variability in wattages. With periods of high intensity and different cadences it is designed to test and push your power output.
warmup
10min @ 50% FTP to 70% FTP
Intervals x3
2min @ 85% FTP
3min @ 60% FTP
Steady State
10min @ 70% FTP
Intervals x4
5min @ 92% FTP
2min 30sec @ 80% FTP
Steady State
20min @ 75% FTP
Intervals x5
1min @ 105% FTP
2min @ 70% FTP
cooldown
5min @ 70% FTP to 50% FTP
Daily FTP Booster
A structured and balanced daily workout designed to increase your FTP over time. It combines bursts of power with steady pedaling to increase your endurance and power output.
warmup
15min @ 55% FTP to 75% FTP
Intervals x5
3min @ 90% FTP
3min @ 70% FTP
Steady State
10min @ 75% FTP
Intervals x3
4min @ 105% FTP
3min @ 65% FTP
cooldown
10min @ 55% FTP to 35% FTP
Quick HIIT Cycling Blast with Guidance
A short High Intensity Interval Training (HIIT) session to boost your power - it's brief but it's gonna burn!
warmup
5min @ 35% FTP to 60% FTP
Intervals x5
1min @ 120% FTP
1min @ 60% FTP
cooldown
5min @ 60% FTP to 35% FTP
60-min Steady Wattage
A 60-minute workout designed for steady power output. The focus here is maintaining a consistent intensity throughout, which is ideal for building your endurance and cycling effici...
warmup
5min @ 40% FTP to 55% FTP
Steady State
50min @ 60% FTP
Steady State
20min @ 65% FTP
cooldown
5min @ 50% FTP to 40% FTP
Gravel Grinder Builder
This workout focuses on raising FTP and improving endurance, ideal preparation for your upcoming gravel event. Consisting of Warmup, mixed Intervals and Cooldown, it's designed to ...
warmup
15min @ 55% FTP to 70% FTP
Intervals x4
15min @ 90% FTP
5min @ 65% FTP
cooldown
10min @ 60% FTP to 40% FTP
Quick HIIT Cycling Blast
A short High Intensity Interval Training (HIIT) session to boost your power - it's brief but it's gonna burn!
warmup
5min @ 35% FTP to 60% FTP
Intervals x5
1min @ 120% FTP
1min @ 60% FTP
cooldown
5min @ 60% FTP to 35% FTP
Gravel Power Surge
This workout is a fantastic alternative to 'Gravel Grinder Builder'. With short bursts of high-intensity intervals followed by recovery periods, you're set to improve your power an...
warmup
15min @ 60% FTP to 70% FTP
Intervals x8
2min @ 120% FTP
2min @ 60% FTP
Steady State
20min @ 85% FTP
Intervals x8
2min @ 120% FTP
2min @ 60% FTP
cooldown
10min @ 50% FTP to 30% FTP
Peak Phase Week 8 - VO2 Max Intervals
Shorter efforts, more volume. High-intensity work
warmup
15min @ 55% FTP to 95% FTP
Intervals x6
2min @ 95% FTP
6min @ 50% FTP
cooldown
10min @ 95% FTP to 55% FTP
Peak Phase Week 9 - Time Trial
Race effort, practice pacing. Time to give your best!
warmup
15min @ 65% FTP to 95% FTP
Steady State
1hr @ 95% FTP
cooldown
15min @ 95% FTP to 65% FTP
W2 1 Easy
This run workout follows a perfect pacing progression, holding the 70% of your 5k pace steadily in the middle, and gradually decreasing at the end to cool down.
Steady State
2min @ 66% FTP
Steady State
2min @ 68% FTP
Steady State
2min @ 70% FTP
Steady State
2min @ 72% FTP
Steady State
10min @ 70% FTP
cooldown
2min @ 68% FTP to 55% FTP
W2 2 Steady Base High
Beginning with a progressive warmup, this workout travels into an extended 82% steady segment, before gently tapering down in a cooldown - great for endurance and a higher aerobic ...
Steady State
2min @ 71% FTP
Steady State
2min @ 74% FTP
Steady State
2min @ 77% FTP
Steady State
2min @ 75% FTP
Steady State
32min @ 82% FTP
cooldown
2min @ 75% FTP to 55% FTP
Progressive Pace Run
This workout starts with progressive 400m pacing percentages of your 5k pace and finishes with a less intense 400m segment after a longer steady-state run. Great for improving runn...
Steady State
2min @ 71% FTP
Steady State
2min @ 74% FTP
Steady State
2min @ 77% FTP
Steady State
2min @ 75% FTP
Steady State
24min @ 82% FTP
Steady State
2min @ 70% FTP
FTP Builder
High-intensity intervals aiming at improving FTP.
warmup
15min @ 55% FTP to 70% FTP
Intervals x4
3min @ 105% FTP
3min @ 60% FTP
cooldown
15min @ 60% FTP to 40% FTP
W3 4 Short and Easy
This is an easy but effective session, perfect for active recovery days or when you just feel like having a lighter workout. It includes a gradual buildup in the warmup, a nice ste...
Steady State
2min @ 66% FTP
Steady State
2min @ 68% FTP
Steady State
2min @ 70% FTP
Steady State
2min @ 72% FTP
Steady State
10min @ 70% FTP
cooldown
2min @ 68% FTP to 55% FTP
W4 2 Progressive 3-Mile Run
This progressive workout steps you up through different paces before settling you into a steady 3-mile run at 82% of your 5k pace, with a thoughtful cooldown at the end. It's a ter...
Steady State
0.25sec @ 71% FTP
Steady State
0.25sec @ 74% FTP
Steady State
0.25sec @ 77% FTP
Steady State
0.25sec @ 75% FTP
Steady State
3sec @ 82% FTP
cooldown
0.25sec @ 75% FTP to 55% FTP
W4 2 Progressive 3-Mile Run
This workout gradually increases your pace, setting a foundation for a steady, long run. The cooldown period gradually decreases your speed to bring your body back to a resting sta...
Steady State
2min 57sec @ 71% FTP
Steady State
3min 5sec @ 74% FTP
Steady State
3min 13sec @ 77% FTP
Steady State
3min 10sec @ 75% FTP
Steady State
36min 30sec @ 82% FTP
cooldown
4min 45sec @ 75% FTP to 55% FTP
Power Progression (120)
This workout is customized for athletes who are short on time but want to maximise every minute. With efficient power intervals and steady-state sections, you can progressively bui...
warmup
10min @ 60% FTP to 75% FTP
Intervals x3
10min @ 90% FTP
5min @ 75% FTP
Intervals x3
10min @ 100% FTP
5min @ 75% FTP
Steady State
10min @ 85% FTP
cooldown
5min @ 75% FTP to 50% FTP
Long Steady State
Long ride at a steady pace, working at your endurance zone.
warmup
15min @ 55% FTP to 70% FTP
Steady State
40min @ 75% FTP
cooldown
15min @ 60% FTP to 40% FTP
Endurance Builder
This workout is designed to help you build your endurance. It's a strenuous ride, but remember, it's not a sprint - you're in it for the long haul.
warmup
10min @ 40% FTP to 65% FTP
Steady State
30min @ 85% FTP
cooldown
7min @ 65% FTP to 40% FTP
Time Trial Efforts
High-intensity efforts mimicking a time trial scenario.
warmup
15min @ 55% FTP to 70% FTP
Steady State
20min @ 95% FTP
cooldown
15min @ 60% FTP to 40% FTP
Recovery Phase Week 10
Tenth week of the Recovery Phase. Concentrate on recovery pace and keep an enjoyable and light cadence during rides.
Steady State
1hr @ 65% FTP
Intervals x1
15min @ 80% FTP
30min @ 65% FTP
Recovery Phase Week 11
Eleventh week of the Recovery Phase. Maintain high intensity with short intervals whilst focusing on recovery rides.
Intervals x4
3min @ 95% FTP
45min @ 65% FTP
Steady State
1hr @ 65% FTP
Beginner's Ride
This introductory ride will help you get a grip of our virtual environment while building your endurance.
warmup
10min @ 30% FTP to 60% FTP
Steady State
15min @ 60% FTP
Intervals x5
2min @ 70% FTP
2min @ 50% FTP
Steady State
15min @ 60% FTP
cooldown
5min @ 50% FTP to 30% FTP
Versatile Power Builder
A versatile power builder workout designed to enhance your strength in a variety of zones - FTP, VO2 max, and endurance. Great workout for athletes who seek comprehensive cycling s...
warmup
20min @ 50% FTP to 70% FTP
Intervals x2
5min @ 95% FTP
5min @ 70% FTP
Steady State
30min @ 75% FTP
Intervals x4
2min @ 105% FTP
3min @ 70% FTP
Steady State
20min @ 70% FTP
cooldown
10min @ 60% FTP to 40% FTP
Recovery Phase Week 10 - Easy Ride
Just chill, we're focusing on recovery pace
warmup
5min @ 55% FTP to 70% FTP
Steady State
50min @ 70% FTP
cooldown
5min @ 70% FTP to 55% FTP
Recovery Phase Week 10 - Tempo Ride
15-20 min at a tempo pace. Keep up the rhythm
warmup
10min @ 55% FTP to 75% FTP
Steady State
20min @ 80% FTP
cooldown
10min @ 80% FTP to 55% FTP
Sprint Slayer
This workout is designed to develop your maximum sprinting power. It includes a solid warmup, followed by a serious of high-intensity sprints and recoveries.
warmup
15min @ 50% FTP to 75% FTP
Intervals x8
30sec @ 150% FTP
3min @ 50% FTP
cooldown
10min @ 65% FTP to 45% FTP
Race Prep 7-day Sizzler
A seven-day workout program that focuses on improving your sprinting capability, endurance, and recovery. Ideal for anyone taking part in a race league.
warmup
10min @ 40% FTP to 65% FTP
Intervals x5
30sec @ 130% FTP
1min 30sec @ 20% FTP
Steady State
20min @ 80% FTP
Intervals x5
30sec @ 130% FTP
1min 30sec @ 20% FTP
cooldown
5min @ 75% FTP to 55% FTP
Endurance and Sprint
This workout alternates endurance (steady-state cardio) with bursts of high-intensity sprints. Perfect for a weightlifter looking to improve cardio and enjoy the ride.
warmup
10min @ 40% FTP to 65% FTP
Steady State
20min @ 60% FTP
Intervals x5
1min @ 100% FTP
2min @ 50% FTP
Steady State
20min @ 60% FTP
Intervals x5
1min @ 100% FTP
2min @ 50% FTP
cooldown
10min @ 50% FTP to 20% FTP
3x20 Sweet Spot Burst with Ramp Up/Down
This workout focuses on three 20-minute blocks at Sweet Spot (80% of FTP) with 5-minute recovery periods in between. Starts and concludes with a 10-min ramp up/down. Great for buil...
warmup
10min @ 40% FTP to 60% FTP
Steady State
20min @ 80% FTP
Steady State
5min @ 50% FTP
Steady State
20min @ 80% FTP
Steady State
5min @ 50% FTP
Steady State
20min @ 80% FTP
cooldown
10min @ 60% FTP to 40% FTP
Threshold Development
This workout will improve your ability to cycle at high power output over extended periods. It alternates between longer intervals near your FTP (Functional Threshold Power) and sh...
warmup
15min @ 50% FTP to 70% FTP
Intervals x4
10min @ 90% FTP
5min @ 60% FTP
Steady State
5min @ 60% FTP
Intervals x4
30sec @ 120% FTP
1min 30sec @ 70% FTP
cooldown
10min @ 60% FTP to 20% FTP
Recovery Phase Week 12
Twelfth week of the Recovery Phase. Final preparation for the main event with an easy speed ride and light tune-up ride.
Steady State
30min @ 80% FTP
Aerobic Build & Hill Master (2hr Series)
This robust workout plan is designed to strengthen your aerobic base and enhance hill climbing skills across 10 specific exercises, each lasting no more than 2 hours. You'll altern...
warmup
10min @ 40% FTP to 60% FTP
Steady State
40min @ 60% FTP
Intervals x3
10min @ 85% FTP
5min @ 70% FTP
Steady State
15min @ 65% FTP
Intervals x3
6min 40sec @ 90% FTP
3min 20sec @ 70% FTP
cooldown
10min @ 60% FTP to 30% FTP
30min HIIT Smash
A fast-paced 30-minute High Intensity Interval Training (HIIT) session. Designed to get your heart rate up and burn calories efficiently with short high-power bursts followed by br...
warmup
5min @ 50% FTP to 70% FTP
Intervals x2
2min @ 120% FTP
1min @ 70% FTP
Intervals x3
1min 30sec @ 130% FTP
45sec @ 60% FTP
Intervals x4
1min @ 140% FTP
30sec @ 50% FTP
cooldown
5min @ 70% FTP to 50% FTP
Sweet Spot Booster
Increase your functional threshold power (FTP) with some Sweet Spot intervals. These demand a high effort but are just below your FTP, offering a good balance between intensity and...
warmup
15min @ 50% FTP to 70% FTP
Intervals x3
20min @ 90% FTP
5min @ 55% FTP
cooldown
10min @ 50% FTP to 20% FTP
HIIT Power Surge
A high-intensity interval training session intended to increase your power output. This workout includes shorter, achievable intensity intervals with ample recovery periods.
warmup
15min @ 45% FTP to 65% FTP
Intervals x4
4min @ 105% FTP
6min @ 55% FTP
Steady State
30min @ 65% FTP
Intervals x4
4min @ 105% FTP
6min @ 55% FTP
cooldown
15min @ 45% FTP to 25% FTP
Warm-Up with Leg Openers
A 15-minute warm up integrated with 'leg opener' intervals to prime your legs and get you ready for your main workout or race.
warmup
10min @ 50% FTP to 70% FTP
Intervals x3
30sec @ 105% FTP
1min @ 70% FTP
cooldown
5min @ 70% FTP to 50% FTP
Recovery Phase Week 11 - Easy Ride
Keep it smooth and light. Time for recovery
warmup
5min @ 55% FTP to 70% FTP
Steady State
50min @ 70% FTP
cooldown
5min @ 70% FTP to 55% FTP
Threshold 2x20 min @ 95-100%
The Threshold 2x20 min @ 95-100% workout encompasses an effective warmup and intensity steps, followed by a 2.5 minute break. The main feature is two blocks of 20-minute intervals,...
warmup
10min @ 55% FTP to 70% FTP
Steady State
1min @ 80% FTP
Steady State
30sec @ 95% FTP
Steady State
1min @ 80% FTP
Steady State
30sec @ 105% FTP
Steady State
1min @ 80% FTP
Steady State
30sec @ 115% FTP
Steady State
2min 30sec @ 55% FTP
Intervals x2
5min @ 100% FTP
5min @ 95% FTP
Steady State
5min @ 55% FTP
Intervals x2
5min @ 100% FTP
5min @ 95% FTP
cooldown
10min @ 55% FTP to 40% FTP
Sweet Spot 3x12 min - Session 21
Sweet Spot workout with 3x 12 min intervals at 87-92% of FTP, followed by short recovery periods at 50-60% of FTP.
warmup
10min @ 50% FTP to 65% FTP
Intervals x3
12min @ 90% FTP
4min @ 55% FTP
cooldown
10min @ 50% FTP to 50% FTP
Vo2 Max Pusher
Vo2 Max Pusher is a high-intensity session designed to push your aerobic capacity to the limit, turning you into a more powerful cyclist. You'll be completing intervals at vo2 max ...
warmup
15min @ 50% FTP to 70% FTP
Intervals x5
3min @ 120% FTP
3min @ 60% FTP
Steady State
10min @ 70% FTP
Intervals x5
3min @ 130% FTP
3min @ 60% FTP
cooldown
10min @ 50% FTP to 20% FTP
60 min EM with 3x8 SS and 5 min RBI - Revised
This is an endurance ride with three 8-minute Sweet Spot intervals at 205W, each separated by 5 minutes of rest at 130W. The warmup is 10 minutes and the cooldown starts at a comfo...
warmup
10min @ 50% FTP to 65% FTP
Intervals x3
8min @ 97% FTP
5min @ 61% FTP
cooldown
10min @ 61% FTP to 50% FTP
High Intensity Burner (60 Min)
A challenging high-intensity workout designed to push your limits and maximize your fitness gains. This workout is packed with high power intervals. Remember, pain is temporary, fi...
warmup
10min @ 50% FTP to 90% FTP
Intervals x8
5min @ 110% FTP
2min 30sec @ 70% FTP
cooldown
10min @ 90% FTP to 50% FTP
Base Phase Week 2 - Easy Ride
Flat terrain for efficiency. Stay in Zone 2
warmup
5min @ 55% FTP to 69% FTP
Steady State
45min @ 70% FTP
cooldown
5min @ 70% FTP to 55% FTP
Pre-Race Leg Opener
This workout focuses on warming up your legs and increasing your heart rate ready for race day. It includes a mix of steady state riding and high-intensity intervals to open up the...
warmup
10min @ 50% FTP to 70% FTP
Steady State
5min @ 70% FTP
Intervals x3
20sec @ 100% FTP
40sec @ 60% FTP
Steady State
5min @ 70% FTP
Intervals x3
20sec @ 100% FTP
40sec @ 60% FTP
cooldown
10min @ 40% FTP to 20% FTP
60-min Wattage Roulette
This 60-minute workout consists of random intervals at 150, 155, and 160 watts. The focus is on maintaining a high cadence and variable power output for improved stamina and aerobi...
warmup
5min @ 40% FTP to 55% FTP
Intervals x6
3min 20sec @ 59% FTP
2min 30sec @ 60% FTP
Intervals x5
4min @ 60% FTP
2min @ 61% FTP
Intervals x4
4min 30sec @ 63% FTP
1min 30sec @ 59% FTP
cooldown
5min @ 50% FTP to 40% FTP
Week 1 - Endurance Boost
Kickstart your training with a focus on building endurance. You'll be doing two key workouts this week, first a Steady-State Ride to keep your power controlled, then a Tempo Ride t...
Steady State
1hr @ 65% FTP
Intervals x2
15min @ 85% FTP
15min @ 65% FTP
Power Endurance at 215W (Modified)
In this modified workout, your 10-minute work intervals are set at 215W with your 5-minute recovery intervals at 110W. This tailoring ensures the workout is an effective and precis...
warmup
10min @ 50% FTP to 85% FTP
Intervals x4
10min @ 104% FTP
5min @ 53% FTP
cooldown
10min @ 85% FTP to 55% FTP
The Tower of Power
In this pyramid workout, you'll gradually increase and then decrease your efforts, giving your legs and lungs a well-rounded challenge. Each interval will build on the previous one...
warmup
10min @ 50% FTP to 70% FTP
Intervals x1
3min @ 80% FTP
1min @ 50% FTP
Intervals x2
4min @ 85% FTP
1min @ 50% FTP
Intervals x3
5min @ 90% FTP
1min @ 50% FTP
Intervals x2
4min @ 85% FTP
1min @ 50% FTP
Intervals x1
3min @ 80% FTP
1min @ 50% FTP
cooldown
5min @ 60% FTP to 40% FTP
VO2max Crusader
A gruelling session to increase your VO2max, your body's ability to use oxygen efficiently. The workout features a snappy warm up with micro sprints, followed by intense intervals ...
warmup
10min @ 50% FTP to 70% FTP
Intervals x3
6sec @ 130% FTP
54sec @ 60% FTP
Intervals x5
3min @ 120% FTP
3min @ 70% FTP
Steady State
10min @ 75% FTP
Intervals x5
3min @ 120% FTP
3min @ 70% FTP
cooldown
10min @ 50% FTP to 20% FTP
Roller Coaster Ride
This workout will keep you on your toes as it mimics the ups and downs of a thrilling roller coaster ride.
warmup
10min @ 40% FTP to 60% FTP
Intervals x3
2min @ 80% FTP
1min 30sec @ 40% FTP
Steady State
5min @ 95% FTP
Intervals x2
1min 30sec @ 110% FTP
2min @ 50% FTP
cooldown
10min @ 65% FTP to 35% FTP
Rollercoaster Ride
Prepare for an intense ride of highs and lows that'll challenge your aerobic and anaerobic abilities.
warmup
15min @ 60% FTP to 80% FTP
Intervals x8
2min @ 120% FTP
2min @ 60% FTP
Steady State
30min @ 90% FTP
cooldown
15min @ 75% FTP to 55% FTP
5.00 km total: 4:00 run (6:30/km) + 1:00 walk (9:00/km) — No Warmup/Cooldown
Repeat 4:00 running at ~6:30 min/km with 1:00 walking at ~9:00 min/km until total distance (running + walking) equals 5.00 km. No warmup or cooldown; final cycle is partial to hit ...
Intervals x6
4min @ 95% FTP
1min @ 50% FTP
Intervals x1
4min @ 95% FTP
14sec @ 50% FTP
Endurance Builder
This workout is designed to improve your endurance, allowing you to complete longer rides with ease. It will gradually increase your time on the bike and help you earn those route ...
warmup
10min @ 50% FTP to 60% FTP
Steady State
15min @ 55% FTP
Steady State
20min @ 60% FTP
Steady State
25min @ 65% FTP
Steady State
30min @ 70% FTP
Steady State
35min @ 75% FTP
Steady State
40min @ 80% FTP
Steady State
45min @ 85% FTP
cooldown
10min @ 60% FTP to 50% FTP
Endurance Builder Series
Long steady-state intervals to build your endurance.
warmup
10min @ 60% FTP to 70% FTP
Steady State
35min @ 75% FTP
cooldown
10min @ 65% FTP to 35% FTP
Zone 2 Endurance with Finisher
This workout is designed to keep you in Zone 2 Heart Rate for most of the duration, a great way to build endurance and increase your cycling efficiency. The workout finishes with a...
warmup
20min @ 50% FTP to 70% FTP
Steady State
2hr @ 60% FTP
Intervals x3
5min @ 85% FTP
3min @ 70% FTP
cooldown
20min @ 70% FTP to 50% FTP
Extended Rest Sprint Power Boost
This workout is designed to boost your maximal sprint power, with added rest periods to ensure full recovery between efforts. Remember, every sprint is a fight for more power!
warmup
10min @ 50% FTP to 70% FTP
Intervals x5
30sec @ 130% FTP
3min @ 40% FTP
cooldown
10min @ 70% FTP to 40% FTP
Monday: Base Builder
This is a low-intensity endurance-focused workout designed to build your aerobic base. A strong base is the foundation of all your cycling improvements, so enjoy the ride and burn ...
warmup
15min @ 50% FTP to 70% FTP
Steady State
40min @ 70% FTP
cooldown
15min @ 70% FTP to 50% FTP
Endurance Builder Week3
Build week: extended sweet-spot intervals with a controlled threshold push to improve sustained aerobic power and fatigue resistance.
warmup
15min @ 40% FTP to 65% FTP
Intervals x2
50min @ 92% FTP
10min @ 60% FTP
Steady State
10min @ 85% FTP
Intervals x2
5min @ 103% FTP
5min @ 60% FTP
cooldown
10min @ 55% FTP to 40% FTP
Endurance Builder Week4 (Recovery & Consolidation)
Recovery and consolidation week: reduced intensity and volume with tempo work to maintain aerobic stimulus while promoting recovery and adaptation.
warmup
15min @ 35% FTP to 60% FTP
Steady State
30min @ 72% FTP
Intervals x4
10min @ 85% FTP
5min @ 55% FTP
Steady State
15min @ 65% FTP
cooldown
10min @ 50% FTP to 30% FTP
5K Pace Ladder & Reps (with warmup)
Progressive warm-up into mixed short reps and repeated 5K-pace blocks with short recoveries — focused on sharpening speed and sustaining 5K effort.
warmup
3min 30sec @ 50% FTP to 65% FTP
Steady State
30sec @ 50% FTP
Intervals x4
30sec @ 95% FTP
45sec @ 50% FTP
Steady State
1min @ 50% FTP
Steady State
1min 30sec @ 100% FTP
Steady State
1min @ 50% FTP
Steady State
1min 15sec @ 102% FTP
Steady State
45sec @ 50% FTP
Steady State
1min @ 104% FTP
Steady State
45sec @ 50% FTP
Steady State
45sec @ 106% FTP
Steady State
30sec @ 50% FTP
Steady State
30sec @ 108% FTP
Steady State
1min 30sec @ 50% FTP
Steady State
1min 30sec @ 100% FTP
Steady State
1min @ 50% FTP
Steady State
1min 15sec @ 102% FTP
Steady State
45sec @ 50% FTP
Steady State
1min @ 104% FTP
Steady State
45sec @ 50% FTP
Steady State
45sec @ 106% FTP
Steady State
30sec @ 50% FTP
Steady State
30sec @ 108% FTP
cooldown
2min 30sec @ 60% FTP to 50% FTP
Ironman 70.3 Speed Prep - High Intensity
This high-intensity workout targets key skills necessary to average a 23 mph speed in Ironman 70.3. An initial warm-up is followed by intense interval sets, forcing you to push you...
warmup
15min @ 40% FTP to 70% FTP
Intervals x4
5min @ 105% FTP
3min @ 70% FTP
Steady State
40min @ 85% FTP
Intervals x4
5min @ 105% FTP
3min @ 70% FTP
cooldown
10min @ 65% FTP to 50% FTP
5K Pace Precision — Ladder & Repeats
Progressive warm-up into mixed short reps and repeated 5K-pace blocks with short recoveries. Focused on sharpening turnover and sustaining 5K effort with precise intensity steps.
warmup
3min 30sec @ 50% FTP to 65% FTP
Steady State
30sec @ 50% FTP
Intervals x4
30sec @ 95% FTP
45sec @ 50% FTP
Steady State
1min @ 50% FTP
Steady State
1min 30sec @ 100% FTP
Steady State
1min @ 50% FTP
Steady State
1min 15sec @ 102% FTP
Steady State
45sec @ 50% FTP
Steady State
1min @ 104% FTP
Steady State
45sec @ 50% FTP
Steady State
45sec @ 106% FTP
Steady State
30sec @ 50% FTP
Steady State
30sec @ 108% FTP
Steady State
1min 30sec @ 50% FTP
Steady State
1min 30sec @ 100% FTP
Steady State
1min @ 50% FTP
Steady State
1min 15sec @ 102% FTP
Steady State
45sec @ 50% FTP
Steady State
1min @ 104% FTP
Steady State
45sec @ 50% FTP
Steady State
45sec @ 106% FTP
Steady State
30sec @ 50% FTP
Steady State
30sec @ 108% FTP
cooldown
2min 30sec @ 60% FTP to 50% FTP
5K Pace Ladder & Reps
Progressive warm-up into mixed short reps and repeated 5K-pace blocks with short recoveries — focused on sharpening speed and sustaining 5K effort.
warmup
3min 30sec @ 50% FTP to 65% FTP
Steady State
30sec @ 50% FTP
Intervals x4
30sec @ 95% FTP
45sec @ 50% FTP
Steady State
1min @ 50% FTP
Steady State
1min 30sec @ 100% FTP
Steady State
1min @ 50% FTP
Steady State
1min 15sec @ 102% FTP
Steady State
45sec @ 50% FTP
Steady State
1min @ 104% FTP
Steady State
45sec @ 50% FTP
Steady State
45sec @ 106% FTP
Steady State
30sec @ 50% FTP
Steady State
30sec @ 108% FTP
Steady State
1min 30sec @ 50% FTP
Steady State
1min 30sec @ 100% FTP
Steady State
1min @ 50% FTP
Steady State
1min 15sec @ 102% FTP
Steady State
45sec @ 50% FTP
Steady State
1min @ 104% FTP
Steady State
45sec @ 50% FTP
Steady State
45sec @ 106% FTP
Steady State
30sec @ 50% FTP
Steady State
30sec @ 108% FTP
cooldown
2min 30sec @ 60% FTP to 50% FTP
3x3km @ 10 km/h (~4:30/km)
Three 3-km efforts at 10.0 km/h (about 4:30 per km) with 5:00 easy jog recoveries. Includes 10-min warm-up and 8-min cooldown. Manually set treadmill speed to 10.0 km/h for the wor...
warmup
10min @ 0% FTP to 0% FTP
Steady State
18min @ 0% FTP
Steady State
5min @ 0% FTP
Steady State
18min @ 0% FTP
Steady State
5min @ 0% FTP
Steady State
18min @ 0% FTP
cooldown
8min @ 0% FTP to 0% FTP
5K Pace Mix + Surges
Progressive build, short fast reps, steady surges and a rolling finish — based on your sequence of efforts around 5K pace.
warmup
5min @ 50% FTP to 65% FTP
Steady State
1min @ 50% FTP
Intervals x4
20sec @ 98% FTP
40sec @ 50% FTP
Steady State
1min @ 50% FTP
Steady State
2min @ 110% FTP
Intervals x3
2min @ 90% FTP
2min @ 85% FTP
Steady State
1min 30sec @ 100% FTP
cooldown
4min @ 60% FTP to 50% FTP
Zone 2 Endurance Run
A 60-minute consistent workout in Zone 2 to build endurance and improve running efficiency.
warmup
10min @ 45% FTP to 65% FTP
Steady State
1hr @ 65% FTP
cooldown
5min @ 65% FTP to 45% FTP
Progressive Intensity Run
This run starts easy, but don't let that fool you. As the workout progresses, you'll be asked to pick up the pace, reaching close to max effort. You'll alternate between different ...
warmup
15min @ 65% FTP to 75% FTP
Intervals x3
5min @ 84% FTP
2min 30sec @ 75% FTP
Intervals x1
4min @ 86% FTP
1min 30sec @ 75% FTP
Intervals x8
30sec @ 88% FTP
30sec @ 76% FTP
Intervals x1
4min @ 86% FTP
1min 30sec @ 75% FTP
cooldown
15min @ 75% FTP to 55% FTP
6x1km Sharp Repeats (10min WU)
10-minute warm-up, then 6 x 1 km hard efforts with 1 minute easy jog between each. Targets ~105% FTP for the repeats to build 5K/10K speed. Finish with an easy cooldown. Adjust onD...
warmup
10min @ 45% FTP to 60% FTP
Intervals x6
4min 20sec @ 105% FTP
1min @ 55% FTP
cooldown
10min @ 60% FTP to 45% FTP
Adjusted Progressive 10K
This Adjusted Progressive 10K aims to meet your specific pace goals by adjusting the power percentages relative to your FTP. Warm up, follow the power targets, and cool down to get...
warmup
15min @ 50% FTP to 72% FTP
Steady State
49min 30sec @ 92% FTP
Steady State
47min 15sec @ 94% FTP
cooldown
15min @ 94% FTP to 50% FTP
4x8min @ 8:00/mile — 1hr Run (2min recoveries, 10min warmup) - ZWO
ZWIFT ZWO file content for 60-minute run: 10' warmup, 8' pre-interval steady, 4x(8' hard @ target pace + 2' easy), cooldown. Save as .zwo and import into Zwift.
warmup
10min @ 40% FTP to 60% FTP
Steady State
8min @ 90% FTP
Intervals x4
8min @ 95% FTP
2min @ 60% FTP
cooldown
11min @ 60% FTP to 45% FTP
Pace Set: 1mi - 5x(1000m/600m) - 1mi
Session: 1 mile easy warm-up at 8:50/mile, 5 repeats of 1000m hard at 6:30/mile with 600m easy at 8:50/mile recovery, finish with 1 mile easy at 8:50/mile. Paces mapped to %FTP: ea...
warmup
8min 50sec @ 60% FTP to 70% FTP
Intervals x5
4min 5sec @ 110% FTP
2min 50sec @ 65% FTP
cooldown
8min 50sec @ 70% FTP to 60% FTP
6x6 @12km/h (1% on 1/3/5)
Six 6-minute intervals at 12 km/h. Intervals 1, 3 and 5 run with 1% incline; intervals 2, 4 and 6 at 0% incline. 90s easy recovery between efforts. Includes warm-up and cooldown. N...
warmup
10min @ 45% FTP to 65% FTP
Intervals x1
6min @ 0% FTP
1min 30sec @ 0% FTP
Intervals x1
6min @ 0% FTP
1min 30sec @ 0% FTP
Intervals x1
6min @ 0% FTP
1min 30sec @ 0% FTP
Intervals x1
6min @ 0% FTP
1min 30sec @ 0% FTP
Intervals x1
6min @ 0% FTP
1min 30sec @ 0% FTP
Intervals x1
6min @ 0% FTP
1min 30sec @ 0% FTP
cooldown
5min @ 50% FTP to 35% FTP
21x1km @6:00/km (0-4% inclines)
Half-marathon simulation: 21 x 1 km blocks targeting ~6:00/km with small incline variation (0-4%). Includes warm-up and cooldown. Adjust treadmill pace to 6:00/km; power values are...
warmup
10min @ 45% FTP to 65% FTP
Intervals x21
6min @ 100% FTP
1min @ 60% FTP
cooldown
5min @ 60% FTP to 45% FTP
Hill Crusher
This workout is all about taking on those hills. The repeat incline intervals will help improve your strength and resilience when running uphill. Plus, the cooldown on a flatter gr...
warmup
10min @ 60% FTP to 70% FTP
Intervals x4
5min @ 90% FTP
3min @ 70% FTP
Steady State
5min @ 75% FTP
Intervals x4
5min @ 95% FTP
3min @ 75% FTP
cooldown
5min @ 75% FTP to 65% FTP
Incline Run Challenge
A powerful workout combining incline changes and times to push you to your limits.
warmup
5min @ 60% FTP to 75% FTP
Steady State
5min @ 90% FTP
Steady State
5min @ 80% FTP
Steady State
5min @ 100% FTP
cooldown
5min @ 75% FTP to 50% FTP
400m Intervals with Progressive Cooldown
A dynamic workout focused on running 400m intervals at varying intensities, with an extended progressive cooldown. Great for improving your 5K performance.
Steady State
6min 40sec @ 70% FTP
Steady State
6min 40sec @ 75% FTP
Steady State
6min 40sec @ 75% FTP
Steady State
6min 40sec @ 75% FTP
Intervals x3
6min 40sec @ 85% FTP
6min 40sec @ 73% FTP
Steady State
10min @ 70% FTP
cooldown
10min @ 70% FTP to 55% FTP
Quarter-Mile Intervals and Progressive Cooldown
This session consists of running a quarter-mile with varying intensity, including a three-part high-intensity interval, followed by a progressive cooldown. Good for speed and stami...
Steady State
2min 19sec @ 70% FTP
Steady State
2min 19sec @ 75% FTP
Steady State
2min 19sec @ 75% FTP
Steady State
2min 19sec @ 75% FTP
Intervals x3
2min 19sec @ 85% FTP
2min 19sec @ 73% FTP
Steady State
2min 19sec @ 73% FTP
cooldown
3min 26sec @ 70% FTP to 55% FTP
FTP Builder W1
Intense FTP booster.
warmup
10min @ 50% FTP to 65% FTP
Intervals x3
10min @ 78% FTP
5min @ 60% FTP
cooldown
10min @ 65% FTP to 50% FTP
Mountain Madness
This workout is designed to simulate mountainous conditions to help you prepare for your upcoming ride. It includes steady-state efforts to build climbing endurance and intervals t...
warmup
10min @ 40% FTP to 65% FTP
Steady State
10min @ 60% FTP
Intervals x5
5min @ 80% FTP
10min @ 60% FTP
Steady State
20min @ 50% FTP
Intervals x3
10min @ 90% FTP
5min @ 60% FTP
cooldown
10min @ 60% FTP to 40% FTP
Zone 4 Rotation
An intense cycling workout focusing on training in Zone 4. The main set rotations from low, mid, to high Zone 4 power outputs with easy spinning recovery periods.
warmup
10min @ 40% FTP to 65% FTP
Intervals x5
1min @ 80% FTP
1min @ 40% FTP
Intervals x5
1min @ 85% FTP
1min @ 40% FTP
Intervals x5
1min @ 90% FTP
1min @ 40% FTP
cooldown
5min @ 40% FTP to 30% FTP
Build Phase Week 4 - Endurance Ride
Focus on longer rides. Steady pace at Zone 2
warmup
5min @ 55% FTP to 70% FTP
Steady State
1hr 25min @ 70% FTP
cooldown
5min @ 70% FTP to 55% FTP
1 Hour FTP Challenge
This 1-hour FTP Challenge workout will help push your FTP to new heights. With shorter intervals both above and below your FTP, this workout is all about hitting quality over quant...
warmup
10min @ 40% FTP to 70% FTP
Intervals x3
4min @ 105% FTP
2min @ 90% FTP
Steady State
8min @ 90% FTP
Intervals x3
4min @ 105% FTP
2min @ 90% FTP
cooldown
10min @ 50% FTP to 40% FTP
Power Surge
A mix of power surges and high cadence work, interspersed with recovery intervals to build your cardiovascular fitness.
warmup
10min @ 40% FTP to 65% FTP
Intervals x4
20sec @ 90% FTP
5min @ 70% FTP
Intervals x10
30sec @ 100% FTP
30sec @ 60% FTP
Steady State
3min @ 40% FTP
Intervals x4
2min @ 75% FTP
30sec @ 60% FTP
cooldown
5min @ 40% FTP to 30% FTP
Base Phase Week 3
Third week of the Base Phase. Concentration is on maintaining efficient cycling cadence while building aerobic endurance.
Steady State
1hr @ 65% FTP
Steady State
1hr 30min @ 70% FTP
Steady State
50min @ 55% FTP
Build Phase Week 5
Fifth week of the Build Phase. Intensity increases with the introduction of Interval Training and sustained endurance rides.
Intervals x5
4min @ 90% FTP
3min @ 65% FTP
Steady State
2hr @ 65% FTP
Low Cadence Power Builder
This session is all about building leg strength and power. 3 sets of 10-minute blocks with low cadence work far below your usual comfort zone, then followed by easy spinning for re...
Intervals x3
10min @ 65% FTP
2min @ 20% FTP
Endurance Ride 2 W1
Gradual sustained effort for endurance.
warmup
10min @ 40% FTP to 60% FTP
Steady State
1hr 10min @ 72% FTP
cooldown
5min @ 60% FTP to 40% FTP
FTP Maximizer
This gruelling workout is designed to really test your power and endurance. It consists of alternating high-intensity intervals followed by minimally restful tempo intervals. This ...
warmup
10min @ 50% FTP to 80% FTP
Intervals x10
1min @ 115% FTP
2min @ 85% FTP
cooldown
10min @ 80% FTP to 40% FTP
Zwift Academy Inspired 2023
A Zwift Academy 2023 inspired workout designed to increase your FTP and overall endurance, featuring a mix of warm up, steady state and interval components for a balanced and thoro...
warmup
10min @ 50% FTP to 70% FTP
Steady State
15min @ 90% FTP
Intervals x5
2min @ 105% FTP
1min @ 50% FTP
Steady State
10min @ 85% FTP
Intervals x3
3min @ 108% FTP
1min @ 50% FTP
cooldown
10min @ 50% FTP to 30% FTP
The Power Tower
A K3 bike workout designed to push your limits with three stages of increasing intensity, improving your anaerobic capacity and pushing your VO2 max.
warmup
10min @ 50% FTP to 70% FTP
Intervals x3
2min @ 95% FTP
3min @ 65% FTP
Intervals x3
1min 30sec @ 105% FTP
3min @ 65% FTP
Intervals x3
1min @ 120% FTP
3min @ 65% FTP
cooldown
10min @ 60% FTP to 30% FTP
Over/Under Power Hour (adjusted with break)
This workout combines over and under intensity efforts with your updated FTP of 190W. A 5-minute zone 2 break is included midway for recovery and focus reset. Unleash your power in...
warmup
10min @ 40% FTP to 70% FTP
Intervals x5
3min @ 105% FTP
2min @ 95% FTP
Steady State
5min @ 60% FTP
Intervals x5
3min @ 105% FTP
2min @ 95% FTP
cooldown
10min @ 60% FTP to 40% FTP
Over/Under Power Hour (adjusted)
This is an updated version of the original Over/Under Power Hour, tailored to your new FTP of 190W. Enjoy bursts of intensity combined with periods of steadier, sustainable power. ...
warmup
10min @ 40% FTP to 70% FTP
Intervals x10
3min @ 105% FTP
2min @ 95% FTP
cooldown
10min @ 60% FTP to 40% FTP
Build Phase Week 6 - Tempo Ride
30 min at tempo pace after warm-up. Keep the rhythm
warmup
10min @ 55% FTP to 75% FTP
Steady State
30min @ 80% FTP
cooldown
10min @ 80% FTP to 55% FTP
30-min Full-Body Muscle Gain
A powerful 30-minute workout focusing on full-body engagement. It'll challenge your legs while inviting your upper body into the party. Maintain a strong core, shift hand position,...
warmup
5min @ 50% FTP to 70% FTP
Intervals x3
1min @ 100% FTP
1min @ 70% FTP
Steady State
4min @ 65% FTP
Intervals x3
1min @ 100% FTP
1min @ 70% FTP
cooldown
5min @ 65% FTP to 45% FTP
Sweet Spot Special
A 1-hour sweet spot workout designed to increase your functional threshold power (FTP). This medium intensity workout will keep you in the 'sweet spot' where you are working hard, ...
warmup
15min @ 50% FTP to 70% FTP
Steady State
10min @ 85% FTP
Intervals x3
10min @ 90% FTP
4min @ 70% FTP
Steady State
10min @ 85% FTP
cooldown
10min @ 60% FTP to 40% FTP
16‑Week Amstel Gold Race Prep (6x/wk, mostly 60–75min)
Complete 16‑week progressive Zwift plan to peak for Amstel Gold Race (April 2026). Six sessions per week: VO2/punch, recovery/skills, threshold/sweet‑spot, tempo/group simulation, ...
warmup
10min @ 45% FTP to 65% FTP
Steady State
1min @ 50% FTP
cooldown
3min @ 60% FTP to 45% FTP
G1 Endurance
The G1 Endurance workout is designed to build your aerobic capacity and endurance. This workout focuses on maintaining a steady effort at a moderate intensity, helping you develop ...
warmup
15min @ 40% FTP to 60% FTP
Steady State
30min @ 70% FTP
Steady State
30min @ 70% FTP
Steady State
30min @ 70% FTP
Steady State
30min @ 70% FTP
cooldown
10min @ 40% FTP to 30% FTP
Beginner's 100km Prep
This workout is designed to help you nail your first 100km ride. It includes periods of steady effort interspersed with change in pace to keep things engaging. Remember, this is a ...
warmup
15min @ 55% FTP to 65% FTP
Steady State
1hr 30min @ 70% FTP
Intervals x2
5min @ 80% FTP
5min @ 65% FTP
Steady State
1hr 30min @ 70% FTP
Intervals x2
5min @ 80% FTP
5min @ 65% FTP
Steady State
1hr 30min @ 70% FTP
cooldown
20min @ 65% FTP to 55% FTP
Cycling Foundation
A beginner friendly bike workout designed to introduce newbies to cycling without applying too much stress. Primarily focuses on time in the saddle and getting used to different ef...
warmup
10min @ 50% FTP to 60% FTP
Steady State
20min @ 60% FTP
Intervals x4
5min @ 70% FTP
2min 30sec @ 50% FTP
cooldown
10min @ 50% FTP to 40% FTP
Easy Endurance - Week 5 (Zone 2, 100min)
Week 5 endurance build ride — 100 minutes total of easy aerobic work to increase weekly volume. Keep power steady in Zone 2 (~55–65% FTP). Focus on relaxed cadence (80–95 rpm), ste...
warmup
10min @ 35% FTP to 55% FTP
Steady State
1hr 30min @ 60% FTP
cooldown
5min @ 50% FTP to 35% FTP
Foundations: 45-min Beginner Bike (Import)
A beginner-friendly 45-minute session to build aerobic base, smooth pedaling and introduce short efforts. Use feel if you don't know FTP: easy = comfortable conversation, moderate ...
warmup
10min @ 35% FTP to 55% FTP
Steady State
5min @ 60% FTP
Intervals x6
30sec @ 90% FTP
1min 30sec @ 50% FTP
Steady State
15min @ 55% FTP
Intervals x4
20sec @ 105% FTP
40sec @ 50% FTP
cooldown
5min @ 50% FTP to 40% FTP
FTP Builder Week 1
This week's workouts will focus on threshold development and tempo intervals to begin increasing your FTP. We'll also introduce some hill climbing intervals to build your climbing ...
warmup
10min @ 60% FTP to 75% FTP
Intervals x3
10min @ 90% FTP
10min @ 65% FTP
Steady State
5min @ 50% FTP
Intervals x4
5min @ 105% FTP
5min @ 70% FTP
cooldown
5min @ 60% FTP to 10% FTP
Endurance Cadence Week 1 - Workout 3
A longer steady cycling session with a slight intensity increase and higher cadence, focusing on endurance and comfort.
warmup
10min @ 25% FTP to 40% FTP
Steady State
30min @ 45% FTP
cooldown
10min @ 45% FTP to 25% FTP
Week 3 - Workout #9: VO2 Max Intervals
warmup
5min @ 50% FTP to 50% FTP
Intervals x8
1min @ 125% FTP
1min 30sec @ 50% FTP
cooldown
5min @ 50% FTP to 50% FTP
Easy Endurance - Week 1 (Zone 2)
Easy endurance ride to build aerobic base and promote recovery. Keep power relaxed in zone 2 — conversational pace. Great on the day after a tempo session or as a long steady day.
warmup
10min @ 35% FTP to 55% FTP
Steady State
1hr @ 60% FTP
cooldown
5min @ 50% FTP to 35% FTP
Easy Endurance - Week 4 (Zone 2, Recovery 60min)
Recovery week easy endurance ride — reduced duration to help consolidate adaptations. Keep power steady in Zone 2 (~55–65% FTP). Aim for relaxed cadence (80–95 rpm), easy breathing...
warmup
10min @ 35% FTP to 55% FTP
Steady State
50min @ 60% FTP
cooldown
5min @ 50% FTP to 35% FTP
Base Phase Week 1
First week of the Base Phase. This focuses on building aerobic endurance with steady, moderate efforts and long endurance rides.
Steady State
1hr @ 65% FTP
Steady State
1hr 30min @ 70% FTP
Steady State
45min @ 55% FTP
VO2 / Pickups - Week 4 (Recovery Version)
Recovery-week VO2/pickups — reduced volume and intensity to maintain neuromuscular sharpness without excessive fatigue. Short hard efforts with full recoveries. Skip if you feel ti...
warmup
15min @ 40% FTP to 65% FTP
Intervals x4
30sec @ 110% FTP
1min 30sec @ 50% FTP
Intervals x3
1min @ 100% FTP
3min @ 50% FTP
cooldown
10min @ 55% FTP to 35% FTP
FTP Boost - Week 1
Starting week for our 10-week FTP improvement journey. This is a balanced mix of steady-state discipline, high intensity blasts, and sufficent recovery.
warmup
10min @ 50% FTP to 70% FTP
Steady State
20min @ 85% FTP
Intervals x4
5min @ 110% FTP
5min @ 80% FTP
Steady State
20min @ 85% FTP
cooldown
5min @ 75% FTP to 55% FTP
8-Week FTP Builder - Week 1 VO2
VO2 max intervals to raise aerobic ceiling. Hard intervals with full recoveries.
warmup
15min @ 45% FTP to 65% FTP
Intervals x6
2min @ 115% FTP
3min @ 50% FTP
cooldown
10min @ 60% FTP to 45% FTP
Recovery Phase Week 10 - Tempo Ride
15-20 min at a tempo pace. Keep up the rhythm
warmup
10min @ 55% FTP to 75% FTP
Steady State
20min @ 80% FTP
cooldown
10min @ 80% FTP to 55% FTP
FTP Builder Series
A workout designed to steadily increase your FTP over time.
warmup
10min @ 60% FTP to 70% FTP
Intervals x3
20min @ 94% FTP
5min @ 65% FTP
cooldown
10min @ 65% FTP to 35% FTP
Climb Surge @ Low RPM
Ideal for part of a longer ride, focussing on low RPM and high tension efforts. Best done on an incline for maximum tension in the legs. Control the effort and aim to keep your cad...
warmup
10min @ 40% FTP to 65% FTP
Intervals x3
8min @ 85% FTP
8min @ 65% FTP
Intervals x2
8min @ 10% FTP
8min @ 65% FTP
cooldown
10min @ 75% FTP to 55% FTP
Endurance Builder 1.0
This workout is all about building your endurance and stamina.
warmup
15min @ 50% FTP to 65% FTP
Steady State
45min @ 75% FTP
cooldown
10min @ 65% FTP to 35% FTP
60-min Low Cadence Climbing Builder
This workout is tailored to help build climbing strength by focusing on low cadence, high power drills. Stay seated for the majority of these intervals to accurately simulate the c...
warmup
10min @ 50% FTP to 60% FTP
Intervals x3
10min @ 90% FTP
3min @ 60% FTP
Steady State
10min @ 70% FTP
Intervals x2
5min @ 100% FTP
3min @ 60% FTP
cooldown
8min @ 40% FTP to 20% FTP
Build Phase Week 5 - Endurance Ride
Maintain a steady pace. Keep it in Zone 2
warmup
5min @ 55% FTP to 70% FTP
Steady State
1hr 55min @ 70% FTP
cooldown
5min @ 70% FTP to 55% FTP
Anaerobic Assault
This workout involves high-intensity intervals with short recovery periods to push your anaerobic system to the limit. This will improve your lactate tolerance and ability to susta...
warmup
10min @ 50% FTP to 70% FTP
Intervals x8
1min @ 130% FTP
2min @ 60% FTP
cooldown
10min @ 70% FTP to 50% FTP
20-min VO2 Max Blast
This is a short and intense workout aimed at improving your cardiovascular fitness. After a brief warmup, we dive into repeated high intensity intervals with short recovery periods...
warmup
5min @ 50% FTP to 70% FTP
Intervals x3
2min @ 120% FTP
1min @ 50% FTP
Steady State
3min @ 55% FTP
Intervals x3
2min @ 130% FTP
1min @ 50% FTP
cooldown
5min @ 50% FTP to 30% FTP
Build Phase Week 6
Sixth week of the Build Phase. Continue the momentum with long Endurance Rides and Tempo Rides.
Intervals x1
30min @ 80% FTP
30min @ 65% FTP
Steady State
1hr 30min @ 65% FTP
风驰电掣
这是一份90分钟的内骑训练，包含热身、稳态骑行、高强度间歇和冷却。旨在提高您的FTP并增强耐力。
warmup
15min @ 40% FTP to 70% FTP
Steady State
20min @ 80% FTP
Intervals x3
5min @ 100% FTP
5min @ 75% FTP
Steady State
30min @ 85% FTP
Intervals x3
5min @ 100% FTP
5min @ 75% FTP
cooldown
15min @ 70% FTP to 35% FTP
VO2Max Builder
This workout involves high intensity intervals that will challenge your aerobic system and hence aim to improve your VO2Max.
warmup
10min @ 60% FTP to 75% FTP
Intervals x5
3min @ 120% FTP
4min @ 50% FTP
Steady State
5min @ 65% FTP
Intervals x4
2min @ 130% FTP
3min @ 50% FTP
cooldown
10min @ 50% FTP to 30% FTP
Vollering Inspired VO2Max - 60min
This 60-minute pro-level workout inspired by Demi Vollering's style aims at strengthening your VO2Max. A mix of high-intensity intervals and endurance segments prepares you to give...
warmup
15min @ 55% FTP to 70% FTP
Intervals x6
2min @ 130% FTP
3min @ 60% FTP
Steady State
20min @ 70% FTP
Intervals x4
3min @ 140% FTP
2min @ 60% FTP
cooldown
10min @ 65% FTP to 40% FTP
Alpe Du Zwift VO2Max Powerhouse - 60min
This 60-minute workout, inspired by the challenging Alpe du Zwift, aims to stimulate your VO2Max with a series of steep, intense intervals mimicking the climb.
warmup
15min @ 55% FTP to 70% FTP
Intervals x5
3min @ 130% FTP
2min @ 55% FTP
Steady State
8min 20sec @ 75% FTP
Intervals x5
4min @ 135% FTP
3min @ 65% FTP
cooldown
10min @ 65% FTP to 40% FTP
Vollering's Champs-Élysées VO2Max Booster
This 60-minute pro-level workout, inspired by the strong, long-lasting efforts of Demi Vollering, is designed to push your VO2Max while simulating the iconic Champs-Élysées circuit...
warmup
15min @ 55% FTP to 70% FTP
Intervals x5
3min @ 125% FTP
2min @ 60% FTP
Steady State
10min @ 70% FTP
Intervals x5
3min 30sec @ 130% FTP
3min @ 70% FTP
cooldown
10min @ 70% FTP to 40% FTP
Endurance Ride Week 2 - Workout 2
A longer steady state ride at 85 RPM to build more endurance.
warmup
10min @ 30% FTP to 50% FTP
Steady State
30min @ 50% FTP
cooldown
10min @ 50% FTP to 30% FTP
Strength and Stamina Week 4 - Workout 2
This workout provides a blend of strength and stamina by alternating between high power and high cadence.
warmup
10min @ 45% FTP to 65% FTP
Steady State
30min @ 70% FTP
Intervals x5
2min 30sec @ 85% FTP
1min 40sec @ 70% FTP
cooldown
10min @ 70% FTP to 50% FTP
Power Intervals Week 2 - Workout 3
This workout introduces more intense work intervals with higher cadence at 90 RPM to build power and speed.
warmup
10min @ 35% FTP to 55% FTP
Intervals x3
4min @ 70% FTP
3min @ 50% FTP
cooldown
10min @ 70% FTP to 40% FTP
Endurance and Power Builder Week 3 - Workout 2
This ride provides a mix of endurance riding and intervals for a comprehensive workout.
warmup
10min @ 40% FTP to 60% FTP
Steady State
30min @ 60% FTP
Intervals x3
3min @ 75% FTP
2min @ 60% FTP
cooldown
10min @ 60% FTP to 40% FTP
Oxygen Fuel
An advanced-level bike workout aimed at boosting your VO2 max. Features warm-up, longer high-intensity intervals and a well-earned cooldown.
warmup
10min @ 50% FTP to 70% FTP
Intervals x6
5min @ 120% FTP
3min @ 60% FTP
cooldown
10min @ 60% FTP to 30% FTP
HIIT Smasher
This HIIT Smasher workout is designed to boost your anaerobic power with short, intense efforts. Prepare to push your limits!
warmup
10min @ 50% FTP to 70% FTP
Intervals x8
1min @ 120% FTP
2min @ 50% FTP
cooldown
10min @ 70% FTP to 50% FTP
HIIT Destroyer
The HIIT Destroyer workout is another stormer designed to push your power output to the limit with explosive intervals. Brace yourself for the impact!
warmup
10min @ 50% FTP to 70% FTP
Intervals x10
30sec @ 130% FTP
1min 30sec @ 60% FTP
Steady State
5min @ 60% FTP
Intervals x6
1min @ 120% FTP
2min @ 50% FTP
cooldown
10min @ 65% FTP to 40% FTP
Build Phase Week 6 - Long Endurance Ride
Include varied terrain. Stay in Zone 2
warmup
5min @ 55% FTP to 70% FTP
Steady State
1hr 25min @ 70% FTP
cooldown
5min @ 70% FTP to 55% FTP
Pogača VO2max 1-min @ 310 Watts
A VO2max workout with challenging 1-minute intervals at 310 watts. This workout will push you to 122% of your FTP, driving maximum oxygen consumption and improving your anaerobic c...
warmup
15min @ 40% FTP to 70% FTP
Intervals x5
1min @ 122% FTP
3min @ 50% FTP
cooldown
10min @ 60% FTP to 40% FTP
Peak Phase Week 7 - VO2 Max Intervals
5 x 3 min, full recovery between. Explosive work!
warmup
15min @ 55% FTP to 95% FTP
Intervals x5
3min @ 95% FTP
7min @ 50% FTP
cooldown
10min @ 95% FTP to 55% FTP
50-Minute Race Simulation
This 50-minute race simulation workout is designed to prepare you for the rigours of an actual race. It includes a warm-up, a mix of high intensity and steady state riding, followe...
warmup
10min @ 50% FTP to 70% FTP
Intervals x3
1min 40sec @ 110% FTP
50sec @ 80% FTP
Steady State
8min 20sec @ 85% FTP
Intervals x4
50sec @ 120% FTP
25sec @ 90% FTP
Steady State
10min @ 90% FTP
cooldown
5min @ 50% FTP to 20% FTP
Peak Phase Week 7 - Endurance Ride
Keep it conversational. Maintain a steady pace in Zone 2
warmup
5min @ 55% FTP to 70% FTP
Steady State
1hr 55min @ 70% FTP
cooldown
5min @ 70% FTP to 55% FTP
KB Roadbike Pogi
The KB Roadbike Pogi workout is designed to make you feel strong and handsome on the road. This workout combines the benefits of kettlebell exercises with road biking to enhance yo...
warmup
15min @ 40% FTP to 60% FTP
Intervals x5
3min @ 80% FTP
1min @ 50% FTP
Steady State
5min @ 60% FTP
Intervals x5
3min @ 80% FTP
1min @ 50% FTP
cooldown
10min @ 40% FTP to 30% FTP
Zone 2 with Low RPM Bursts
A steady state bike ride in Zone 2 with occasional lower cadence bursts. This combo will enhance your aerobic capabilities and work on your strength.
warmup
5min @ 50% FTP to 60% FTP
Steady State
15min @ 60% FTP
Intervals x3
30sec @ 60% FTP
9min 30sec @ 60% FTP
cooldown
5min @ 60% FTP to 40% FTP
'80s Power Push
Amp up to the max with this '80s themed FTP-boosting workout. High-tempo intervals target your sweet spot power zone, designed to increase your overall FTP and stamina. Squeeze int...
warmup
15min @ 45% FTP to 65% FTP
Intervals x4
8min @ 88% FTP
3min @ 70% FTP
Steady State
10min @ 50% FTP
Intervals x4
8min @ 88% FTP
3min @ 70% FTP
cooldown
10min @ 60% FTP to 40% FTP
Relaxed Steady State Run
A steady-state run designed to help you maintain a relaxed pace close to 10:37 / km. You'll need to monitor your pace during your workout and adjust the effort accordingly. Stay fo...
Steady State
55min @ 55% FTP
Speed Booster Series
A high-intensity session to improve your speed.
warmup
10min @ 60% FTP to 70% FTP
Intervals x6
4min @ 113% FTP
2min @ 65% FTP
cooldown
10min @ 65% FTP to 35% FTP
Tempo and Sprints Crush
This workout includes good tempo work interspersed with sprints. It'll get you working hard and keep you there, increasing your ftp and maximising your ability in all areas of cycl...
warmup
15min @ 50% FTP to 70% FTP
Intervals x5
3min @ 80% FTP
1min @ 55% FTP
Intervals x8
20sec @ 120% FTP
40sec @ 55% FTP
Steady State
30min @ 70% FTP
Intervals x8
20sec @ 120% FTP
40sec @ 55% FTP
cooldown
10min @ 50% FTP to 40% FTP
Zone 2 Recovery Blend
An effective 20-minute workout that mainly focuses on recovery riding but also gives your legs a nice bit of Zone 2 action. This blend ensures a well-rounded training session.
warmup
5min @ 40% FTP to 50% FTP
Steady State
5min @ 60% FTP
Steady State
5min @ 50% FTP
Steady State
4min @ 65% FTP
cooldown
4min @ 50% FTP to 35% FTP
Aerobic Endurance - Zone 2
This workout is designed to improve your aerobic endurance. It's all about spending quality time in your zone 2 power range, which is where you can make huge gains in your fitness ...
warmup
10min @ 40% FTP to 55% FTP
Steady State
40min @ 65% FTP
cooldown
10min @ 65% FTP to 40% FTP
Recovery Ride
A gentle ride to promote recovery, while getting in some light work.
Steady State
1hr 30min @ 60% FTP
Sweet Spot Training
A balanced workout designed to help you improve your Functional Threshold Power.
warmup
15min @ 50% FTP to 70% FTP
Steady State
30min @ 88% FTP
cooldown
15min @ 60% FTP to 40% FTP
Dragon Fire
Dragon Fire aims to challenge your Normative Power and stimulate physiological adaptations. With a blend of demanding intervals and steady state loads, you'll truly feel like you'r...
warmup
15min @ 50% FTP to 70% FTP
Intervals x5
4min @ 105% FTP
4min @ 75% FTP
Steady State
10min @ 85% FTP
Intervals x4
3min @ 110% FTP
3min @ 80% FTP
cooldown
10min @ 60% FTP to 40% FTP
Endurance Builder
This 90-minute cycling workout is designed to improve your endurance and stamina. You'll be spending your time lightly varying between 55% and 70% of your FTP, which will challenge...
warmup
15min @ 55% FTP to 60% FTP
Steady State
8min @ 65% FTP
Steady State
4min @ 55% FTP
Steady State
8min @ 70% FTP
Steady State
4min @ 60% FTP
cooldown
10min @ 70% FTP to 55% FTP
Recovery Ride
A gentle ride to promote recovery, while getting in some light work.
Steady State
1hr 30min @ 60% FTP
30 Min Incline Walk - No warmup/cooldown
This is a simple 30-minute workout where you'll be walking at a 3% incline for the entire duration. Note: Adjust the incline on your treadmill manually.
Steady State
30min @ 50% FTP
Run Intensity Shift
This run workout focuses on maintaining a comfortable pace with a burst of high intensity running tucked in to keep your fitness gains rising. It's the perfect blend of endurance t...
Steady State
40min @ 70% FTP
Steady State
3min @ 90% FTP
Steady State
10min @ 70% FTP
Peak Phase Week 8 - VO2 Max Intervals
Shorter efforts, more volume. High-intensity work
warmup
15min @ 55% FTP to 95% FTP
Intervals x6
2min @ 95% FTP
6min @ 50% FTP
cooldown
10min @ 95% FTP to 55% FTP
Active Recovery Ride
Low-intensity ride focused on promoting active recovery and muscle regeneration after a week of high training stress. You've got this, Alan! Remember, every ride is a progress.
warmup
10min @ 30% FTP to 55% FTP
Steady State
20min @ 50% FTP
Steady State
30min @ 55% FTP
Steady State
20min @ 50% FTP
cooldown
10min @ 55% FTP to 30% FTP
Durability Builder
This workout aims at increasing your cycling endurance, progressively improving durability to keep going for longer periods. This kind of training will help you be prepared for lon...
warmup
15min @ 50% FTP to 70% FTP
Steady State
30min @ 70% FTP
Steady State
30min @ 75% FTP
Steady State
30min @ 80% FTP
cooldown
10min @ 70% FTP to 50% FTP
Rehab FTP-67
This rehab workout targets a steady 67% FTP, with a ramp warmup and cooldown around it. It's designed to be versatile and balanced to help you regain your strength while maintainin...
warmup
5min @ 50% FTP to 67% FTP
Steady State
5min @ 67% FTP
Intervals x3
1min @ 70% FTP
1min @ 60% FTP
Steady State
10min @ 67% FTP
Intervals x3
1min @ 70% FTP
1min @ 60% FTP
Steady State
20min @ 67% FTP
cooldown
5min @ 67% FTP to 50% FTP
Zone 2 ride - 90 min
Ride within 180-200 watts.
Steady State
1hr 30min @ 62% FTP
30-min Power Interval Blast
A 30-minute high-intensity workout designed to optimize your training time. Short, sharp intensity bursts will really push your power capabilities.
warmup
5min @ 50% FTP to 70% FTP
Intervals x4
1min 30sec @ 130% FTP
1min 30sec @ 70% FTP
Steady State
2min @ 60% FTP
Intervals x4
1min 30sec @ 130% FTP
1min 30sec @ 70% FTP
cooldown
5min @ 60% FTP to 40% FTP
2x20 Tempo (81%) - Updated
Tailored to your intensity preference, this workout now features an extended 5 minute cooldown to ensure you recover effectively post-workout.
warmup
10min @ 50% FTP to 70% FTP
Steady State
20min @ 81% FTP
Steady State
5min @ 50% FTP
Steady State
20min @ 81% FTP
cooldown
5min @ 70% FTP to 50% FTP
Sweet Spot Boost
This workout will help you spend a considerable amount of time in your Sweet Spot power zone. It's designed to improve your endurance and boost your FTP over time. Warm up gently, ...
warmup
15min @ 45% FTP to 70% FTP
Intervals x4
5min @ 90% FTP
2min 30sec @ 55% FTP
Steady State
20min @ 88% FTP
Intervals x3
4min @ 95% FTP
2min @ 60% FTP
cooldown
10min @ 50% FTP to 30% FTP
Sweet Spot Step 1
Kick off your progressive Sweet Spot Training with this 2x10 mins SS focused workout. Start building up your endurance and FTP!
warmup
10min @ 50% FTP to 70% FTP
Steady State
10min @ 88% FTP
Steady State
5min @ 60% FTP
Steady State
10min @ 88% FTP
cooldown
10min @ 50% FTP to 30% FTP
Sweet Spot Step 3
Time to push past your limits with this challenging 2x20 mins progressive Sweet Spot Training. Stay focused and power through!
warmup
10min @ 50% FTP to 70% FTP
Steady State
20min @ 88% FTP
Steady State
5min @ 60% FTP
Steady State
20min @ 88% FTP
cooldown
10min @ 50% FTP to 30% FTP
60-min Recovery Ride
A 60-minute recovery ride, perfect for helping your muscles recover while still keeping them active. You'll stay in the low-intensity, energy-efficient 'Endurance' zone for the ful...
warmup
10min @ 40% FTP to 60% FTP
Steady State
1hr @ 50% FTP
cooldown
15min @ 50% FTP to 30% FTP
30-min Zone 4&5 Low Cadence Attack
A 30-minute workout focused on low cadence work in power zones 4 and 5 for building strength and boosting your power output.
warmup
5min @ 50% FTP to 70% FTP
Intervals x4
2min @ 100% FTP
1min @ 70% FTP
Steady State
3min @ 90% FTP
Intervals x4
2min @ 110% FTP
1min @ 70% FTP
cooldown
5min @ 70% FTP to 40% FTP
Custom Ramp and Burst
A workout that starts with a smooth ramp warmup, moving into steady cycling before unleashing powerful bursts of effort. It wraps up with a sublime ramp cooldown.
warmup
5min @ 50% FTP to 180% FTP
Steady State
15min @ 135% FTP
Intervals x4
2sec @ 80% FTP
5sec @ 100% FTP
cooldown
5min @ 135% FTP to 60% FTP
Zone 2 Joy Ride with Zone 3 Spurts
Hit the sweet spots of upper Zone 2 riding combined with brief dips into low Zone 3 for variety. This two-hour workout is designed to improve your aerobic endurance and add a dash ...
warmup
15min @ 40% FTP to 65% FTP
Steady State
45min @ 70% FTP
Intervals x5
2min @ 80% FTP
4min @ 70% FTP
Steady State
45min @ 70% FTP
cooldown
15min @ 60% FTP to 40% FTP
60 Min Sweet Spot
A targeted 60-minute Sweet Spot session. Not quite threshold, not quite tempo; it's the 'Sweet Spot' and it's your ticket to improved endurance and power output. Let's roll!
warmup
10min @ 40% FTP to 65% FTP
Steady State
20min @ 85% FTP
Steady State
5min @ 65% FTP
Steady State
20min @ 85% FTP
cooldown
10min @ 55% FTP to 40% FTP
Over/Unders
This workout alternates power evenly above and below your FTP, providing a balanced stress on both your aerobic and anaerobic systems.
warmup
10min @ 60% FTP to 80% FTP
Intervals x6
3min @ 110% FTP
3min @ 90% FTP
cooldown
10min @ 80% FTP to 60% FTP
Sprint Starburst
Mixed intensity workout targeting neuromuscular power and anaerobic capacity. Short, high-power bursts improve anaerobic power.
warmup
10min @ 60% FTP to 75% FTP
Intervals x8
45sec @ 130% FTP
3min @ 70% FTP
cooldown
10min @ 75% FTP to 60% FTP
Punchy Power
A mixed intensity workout focusing on short, high-intensity intervals to improve your anaerobic capacity.
warmup
10min @ 50% FTP to 65% FTP
Intervals x10
1min @ 130% FTP
3min @ 65% FTP
cooldown
10min @ 65% FTP to 50% FTP
Rainbow Road
Mixed intensity workout designed to target all areas of your power profile - from sprint power to threshold intensity.
warmup
10min @ 50% FTP to 70% FTP
Intervals x3
2min @ 120% FTP
4min @ 75% FTP
Steady State
15min @ 85% FTP
Intervals x3
30sec @ 150% FTP
1min 30sec @ 60% FTP
cooldown
10min @ 70% FTP to 50% FTP
Fast Cadence Work
Quick cadence intervals aimed at improving neuromuscular power and anaerobic capacity.
warmup
10min @ 60% FTP to 75% FTP
Intervals x10
30sec @ 120% FTP
1min 30sec @ 70% FTP
cooldown
10min @ 75% FTP to 60% FTP
Micro Burst
Workout designed to improve your high-intensity burst power with quick recoveries. Ideal for training sprint and brief, steep incline performance.
warmup
10min @ 60% FTP to 75% FTP
Intervals x15
30sec @ 150% FTP
30sec @ 60% FTP
cooldown
10min @ 65% FTP to 50% FTP
SST Development with Technique Focus
Focused workout developing Sweet Spot Training (SST). Not only do you hit the perfect intensity, but pedaling technique is a part of this session - driving efficiently and keeping ...
warmup
20min @ 50% FTP to 55% FTP
Intervals x3
1min @ 110% FTP
30sec @ 50% FTP
Intervals x3
6min @ 90% FTP
4min @ 55% FTP
cooldown
10min @ 50% FTP to 30% FTP
RPM MASTER
Develop your cadence range while managing your FTP. This workout will challenge your leg speed and aerobic capacities. Expect a lot of pedal spinning!
warmup
15min @ 50% FTP to 60% FTP
Steady State
1min @ 55% FTP
Steady State
1min @ 55% FTP
Steady State
1min @ 55% FTP
Steady State
1min @ 55% FTP
Steady State
1min @ 55% FTP
Steady State
1min @ 55% FTP
Steady State
1min @ 55% FTP
cooldown
3min @ 60% FTP to 50% FTP
Big Gear Strength
This workout aims to improve your strength on the bike by utilising low cadence, high resistance work. It is akin to hill climbing and is a perfect workout to build specific cyclin...
warmup
10min @ 50% FTP to 70% FTP
Steady State
10min @ 80% FTP
Steady State
10min @ 80% FTP
Steady State
10min @ 80% FTP
Steady State
20min @ 60% FTP
cooldown
5min @ 70% FTP to 50% FTP
Champion's Comeback
A challenging mix of high-intensity bursts and steady-state intervals to help regain fitness and power.
warmup
20min @ 40% FTP to 70% FTP
Intervals x4
5min @ 90% FTP
2min @ 65% FTP
Steady State
30min @ 80% FTP
Intervals x4
5min @ 95% FTP
2min @ 65% FTP
cooldown
10min @ 60% FTP to 30% FTP
Z2 Endurance Builder
A steady zone 2 workout to build your aerobic fitness and endurance.
warmup
10min @ 30% FTP to 50% FTP
Steady State
1hr @ 60% FTP
cooldown
5min @ 50% FTP to 40% FTP
Boosting Beasts
A 60-minute workout that challenges you with variable power intervals. Say goodbye to monotonous stead-state rides, and get ready for a rollercoaster of power!
warmup
10min @ 40% FTP to 70% FTP
Intervals x8
2min @ 90% FTP
3min @ 60% FTP
Steady State
20min @ 70% FTP
Intervals x6
2min 30sec @ 110% FTP
1min 30sec @ 65% FTP
cooldown
8min @ 60% FTP to 40% FTP
Endurance and FTP Amplifier
A 150-minute workout designed to maximize your endurance and lift your FTP. The routine varies between steady-state cycling and intervals, keeping boredom at bay.
warmup
15min @ 55% FTP to 70% FTP
Steady State
50min @ 70% FTP
Intervals x3
10min @ 95% FTP
5min @ 65% FTP
Steady State
25min @ 75% FTP
cooldown
20min @ 55% FTP to 35% FTP
60min Z2 with Intervals - Brick Edition
This 60-minute brick workout includes Zone 2 endurance riding with three 5-minute intervals at 80% FTP, culminating with a transition to your running workout! Designed to build sus...
warmup
10min @ 55% FTP to 65% FTP
Steady State
5min @ 60% FTP
Intervals x3
5min @ 80% FTP
5min @ 50% FTP
Steady State
20min @ 60% FTP
Alpe-Conqueror 70
This workout will prepare you to tackle the Road to Sky route in 70 minutes. It focuses on building your strength and endurance, and improves your ability to recover from high inte...
warmup
15min @ 55% FTP to 70% FTP
Intervals x3
10min @ 90% FTP
5min @ 65% FTP
Steady State
10min @ 75% FTP
Intervals x4
6min 40sec @ 100% FTP
3min 20sec @ 65% FTP
Steady State
10min @ 80% FTP
cooldown
10min @ 65% FTP to 45% FTP
Zen Ride
A perfect 60-minute recovery ride to help refresh your legs while keeping your heart rate in zones 1-2. Remember, recovery rides are just as important to reap the benefits of harde...
warmup
10min @ 40% FTP to 50% FTP
Steady State
40min @ 60% FTP
Steady State
20min @ 50% FTP
cooldown
10min @ 50% FTP to 40% FTP
HIIT FTP Boost
This High-Intensity Interval Training (HIIT) session helps to increase your Functional Threshold Power (FTP). You will alternate between short high-intensity intervals and short re...
warmup
15min @ 60% FTP to 70% FTP
Intervals x5
5min @ 120% FTP
5min @ 70% FTP
cooldown
15min @ 70% FTP to 50% FTP
Zwifter's Custom Beats
Zwifter's Custom Beats is an intuitively structured workout with a warm up, intense sprints, active recovery intervals, and a cool down. It includes 2 sets of 5 sprints at 300W int...
warmup
20min @ 38% FTP to 51% FTP
Intervals x5
10sec @ 113% FTP
2min @ 28% FTP
Steady State
5min @ 38% FTP
Intervals x5
10sec @ 113% FTP
2min @ 28% FTP
Steady State
5min @ 38% FTP
cooldown
15min @ 30% FTP to 30% FTP
VO2 Max Booster
This high-intensity interval workout aims to increase your VO2 Max and improve your aerobic capacity.
warmup
10min @ 50% FTP to 70% FTP
Intervals x7
3min @ 120% FTP
3min @ 55% FTP
cooldown
10min @ 70% FTP to 50% FTP
Two Hour Spiced Endurance
Two hours of steady endurance training with a dash of spicy upper under intervals to shake things up and boost your stamina
warmup
10min @ 40% FTP to 65% FTP
Steady State
1hr @ 70% FTP
Intervals x2
5min @ 90% FTP
5min @ 60% FTP
Steady State
20min @ 70% FTP
cooldown
5min @ 60% FTP to 40% FTP
3 Hour Endurance Build with Triple Tabata Finale
This workout just got even better - still featuring Zone 2 and Zone 3 efforts, mixed intervals, and triple Tabata rounds. Stretch your limits with this enhanced program!
warmup
15min @ 30% FTP to 70% FTP
Intervals x3
10min @ 70% FTP
5min @ 50% FTP
Steady State
20min @ 60% FTP
Steady State
5min @ 50% FTP
Steady State
20min @ 70% FTP
Steady State
5min @ 50% FTP
Intervals x4
5min @ 75% FTP
2min 30sec @ 55% FTP
Steady State
20min @ 65% FTP
Intervals x10
20sec @ 120% FTP
10sec @ 30% FTP
Steady State
5min @ 50% FTP
Intervals x10
40sec @ 100% FTP
20sec @ 50% FTP
Steady State
5min @ 50% FTP
Intervals x6
1min @ 80% FTP
30sec @ 50% FTP
cooldown
15min @ 50% FTP to 30% FTP
VO2max 5x5 min - Session 14
High intensity VO2max workout with 5x 5 min intervals at 105-111% of FTP, followed by recoveries at 50-60% of FTP.
warmup
10min @ 50% FTP to 65% FTP
Intervals x5
5min @ 108% FTP
5min @ 55% FTP
cooldown
10min @ 50% FTP to 50% FTP
Over/Unders 4x8 min - Session 16
Over/Unders interval workout with 4 sets of 2 min intervals alternating between 95% and 105% of FTP, followed by 5 min rest at 50-60% of FTP.
warmup
10min @ 50% FTP to 65% FTP
Intervals x2
2min @ 95% FTP
2min @ 105% FTP
Steady State
5min @ 55% FTP
Intervals x2
2min @ 95% FTP
2min @ 105% FTP
cooldown
10min @ 50% FTP to 50% FTP
Sweet Spot 2x20 min - Session 18
Sweet spot workout with 2x 20 min intervals at 85-90% of FTP, followed by recoveries at 50-60% of FTP.
warmup
10min @ 50% FTP to 65% FTP
Intervals x2
20min @ 88% FTP
6min @ 55% FTP
cooldown
10min @ 50% FTP to 50% FTP
Over/Under Challenge
Kick off this Over/Under intervals workout with a 10-minute warmup, followed by a series of intensity steps per your instructions. After the intensity steps, catch your breath with...
warmup
10min @ 50% FTP to 70% FTP
Steady State
1min @ 80% FTP
Steady State
30sec @ 95% FTP
Steady State
1min @ 80% FTP
Steady State
30sec @ 105% FTP
Steady State
1min @ 80% FTP
Steady State
30sec @ 115% FTP
Steady State
2min 30sec @ 50% FTP
Intervals x5
2min @ 102% FTP
2min @ 95% FTP
Steady State
5min @ 50% FTP
Intervals x5
2min @ 102% FTP
2min @ 95% FTP
cooldown
10min @ 60% FTP to 40% FTP
Endurance Zone 2
90-minute endurance workout that takes you through a warmup before hitting Zone 2. The main set alternates 5-minute intervals between the top and bottom of Zone 2, complete with an...
warmup
10min @ 50% FTP to 65% FTP
Intervals x4
5min @ 70% FTP
5min @ 60% FTP
Steady State
5min @ 50% FTP
Intervals x4
5min @ 70% FTP
5min @ 60% FTP
cooldown
10min @ 60% FTP to 40% FTP
VO2 Max Overload
The enhanced VO2 Max Overload begins with an all-round warm-up leading into a series of intensity steps peaking at 115% FTP, followed by a crucial rest. The main block consists of ...
warmup
10min @ 55% FTP to 70% FTP
Steady State
1min @ 80% FTP
Steady State
30sec @ 95% FTP
Steady State
1min @ 80% FTP
Steady State
30sec @ 105% FTP
Steady State
1min @ 80% FTP
Steady State
30sec @ 115% FTP
Steady State
2min 30sec @ 55% FTP
Intervals x6
3min @ 120% FTP
3min @ 55% FTP
Steady State
5min @ 90% FTP
cooldown
10min @ 55% FTP to 40% FTP
Strength Builder
This workout will push your power up with high intensity intervals, essential for strong and consistent pedaling on your 100 mile race.
warmup
15min @ 50% FTP to 70% FTP
Intervals x7
4min @ 90% FTP
2min @ 60% FTP
cooldown
10min @ 70% FTP to 50% FTP
Tempo Recovery
Work on your quick recovery in this session. You'll ride at tempo and then practice recovering quickly, which is key for back-to-back events like your upcoming 2x26km
warmup
10min @ 40% FTP to 65% FTP
Intervals x5
10min @ 85% FTP
5min @ 55% FTP
cooldown
10min @ 65% FTP to 40% FTP
Over-Under Hills
Targets lactate tolerance, simulating variations in slope.
warmup
10min @ 60% FTP to 60% FTP
Intervals x3
30sec @ 110% FTP
30sec @ 60% FTP
Intervals x3
2min @ 105% FTP
2min @ 85% FTP
cooldown
10min @ 50% FTP to 50% FTP
45-min Cycling HIIT
This high intensity interval workout injects short and powerful bursts of high speed cycling, broken up by periods of low-intensity spins. Fantastic for increasing your power outpu...
warmup
10min @ 50% FTP to 70% FTP
Intervals x6
1min @ 120% FTP
2min @ 50% FTP
Steady State
5min @ 70% FTP
Intervals x6
1min @ 120% FTP
2min @ 50% FTP
cooldown
10min @ 60% FTP to 40% FTP
Over-Under Fun
This over-under workout toggles between just below and just above your FTP. It's making you juggle between the two power zones and is a fantastic way to increase your FTP and your ...
warmup
15min @ 50% FTP to 70% FTP
Intervals x5
3min @ 105% FTP
3min @ 95% FTP
Steady State
5min @ 80% FTP
Intervals x5
3min @ 105% FTP
3min @ 95% FTP
cooldown
10min @ 65% FTP to 45% FTP
Threshold Surges
This session sprinkles short surges into steady threshold work to mimic the variability of real-world riding. It tests your ability to recover from short hard efforts at a high bas...
warmup
10min @ 50% FTP to 70% FTP
Steady State
15min @ 95% FTP
Intervals x3
1min 30sec @ 115% FTP
4min 30sec @ 95% FTP
cooldown
10min @ 70% FTP to 50% FTP
Threshold Double Trouble
Two blocks of threshold work with a rest in between. The second block gets a bump in intensity to push your threshold even further. Not for the faint-hearted!
warmup
10min @ 50% FTP to 70% FTP
Steady State
15min @ 100% FTP
Steady State
5min @ 70% FTP
Steady State
15min @ 102% FTP
cooldown
10min @ 70% FTP to 40% FTP
Threshold Over-Steps
This workout targets your threshold with steps above and below your FTP. It's designed to widen your power endurance and make you more comfortable at these intensities.
warmup
10min @ 50% FTP to 75% FTP
Steady State
10min @ 90% FTP
Steady State
10min @ 100% FTP
Steady State
10min @ 110% FTP
Steady State
10min @ 100% FTP
Steady State
10min @ 90% FTP
cooldown
10min @ 70% FTP to 40% FTP
Threshold Blaster
A fiery mix of short high power efforts followed by steady threshold work that simulates a breakaway effort in a race. A potent session to raise your threshold power.
warmup
10min @ 40% FTP to 70% FTP
Intervals x5
2min @ 125% FTP
4min @ 100% FTP
cooldown
10min @ 70% FTP to 40% FTP
Threshold Windups
This involves starting at a comfortable power output and gradually winding up to your threshold power. It's all about managing the effort over time.
warmup
10min @ 50% FTP to 75% FTP
Intervals x4
15min @ 105% FTP
3min @ 80% FTP
cooldown
10min @ 70% FTP to 50% FTP
Bracketed Threshold
Ride right on the edge of your threshold, but with short pushes above and recoveries below it. Think of it as bracketing your FTP.
warmup
10min @ 50% FTP to 70% FTP
Intervals x4
12min @ 90% FTP
4min @ 110% FTP
cooldown
10min @ 70% FTP to 50% FTP
Rise and Shine Threshold
This workout introduces a rising power protocol, where each successive burst is at a higher intensity, pushing your thresholds and power endurance.
warmup
10min @ 50% FTP to 70% FTP
Intervals x4
5min @ 105% FTP
5min @ 85% FTP
cooldown
10min @ 60% FTP to 40% FTP
Easy Recovery Spin
Short, low-intensity recovery ride to promote circulation and loosen the legs. Keep cadence a bit higher than usual, stay relaxed, and avoid pushing the power.
warmup
5min @ 30% FTP to 45% FTP
Steady State
20min @ 40% FTP
Intervals x4
30sec @ 50% FTP
2min 30sec @ 35% FTP
cooldown
5min @ 40% FTP to 25% FTP
W1 - Base Strength
Strength-focused intervals to build muscular endurance for gravel. 3 x 8' at sweet-spot/threshold with recoveries.
warmup
15min @ 45% FTP to 65% FTP
Intervals x3
8min @ 92% FTP
4min @ 60% FTP
Steady State
10min @ 50% FTP
cooldown
10min @ 60% FTP to 45% FTP
Easy Starter Ride
A beginner-friendly ride to build aerobic base and teach pacing. Easy warm-up, short gentle intervals to introduce steady efforts, and relaxed cooldown. Perfect first Zwift session...
warmup
10min @ 35% FTP to 55% FTP
Steady State
5min @ 50% FTP
Intervals x4
1min @ 60% FTP
2min @ 45% FTP
Steady State
10min @ 50% FTP
Intervals x3
30sec @ 70% FTP
1min 30sec @ 50% FTP
cooldown
5min @ 45% FTP to 30% FTP
3-Step Endurance (FTP 190)
Three-step endurance ride: 10 min at 50–70% FTP, 45 min at 70–83% FTP, then 5 min cooldown at 70–50% FTP. Hold smooth cadence and steady effort throughout.
warmup
10min @ 50% FTP to 70% FTP
Steady State
45min @ 77% FTP
cooldown
5min @ 70% FTP to 50% FTP
Tue - Endurance 2.5-3h + Threshold Pickups
Long aerobic endurance ride with three threshold efforts to stimulate FTP and race readiness. Keep the endurance segments conversational; hit the threshold pickups with steady effo...
warmup
20min @ 45% FTP to 65% FTP
Steady State
30min @ 65% FTP
Steady State
20min @ 72% FTP
Intervals x1
20min @ 98% FTP
10min @ 60% FTP
Steady State
30min @ 65% FTP
Intervals x1
15min @ 102% FTP
10min @ 60% FTP
Steady State
30min @ 65% FTP
Intervals x1
10min @ 105% FTP
10min @ 60% FTP
cooldown
15min @ 60% FTP to 45% FTP
Thu - VO2 Short Intervals
High-intensity VO2 intervals (short, hard efforts) to improve aerobic capacity. Full recoveries between repeats so you can maintain quality. Warm up well and focus on smooth, high-...
warmup
15min @ 45% FTP to 70% FTP
Intervals x5
2min @ 115% FTP
3min @ 50% FTP
Steady State
5min @ 65% FTP
Intervals x3
1min @ 125% FTP
2min @ 50% FTP
cooldown
10min @ 60% FTP to 40% FTP
Wednesday AM - Short VO2/Threshold Mix
A compact 1-hour session with short VO2 efforts to boost aerobic power and threshold-focused intervals to support FTP gains, but kept short to fit morning schedule and preserve eve...
warmup
10min @ 35% FTP to 60% FTP
Intervals x5
30sec @ 115% FTP
1min 30sec @ 50% FTP
Steady State
10min @ 92% FTP
cooldown
5min @ 50% FTP to 35% FTP
Thursday AM - Tempo / Active Recovery (1 hr)
A steady, controlled 1‑hour ride to maintain fitness without creating extra fatigue before your weekend strength work. Mix of easy spinning and a moderate tempo block to keep the l...
warmup
10min @ 35% FTP to 60% FTP
Steady State
20min @ 60% FTP
Steady State
15min @ 75% FTP
Steady State
5min @ 50% FTP
cooldown
5min @ 45% FTP to 30% FTP
Wednesday AM - Hard VO2 + Threshold Mix (Tougher)
A sharper 1‑hour session with longer VO2 efforts and a solid threshold block to drive aerobic power and FTP adaptation, still compact so you’re ready for judo in the evening. Reduc...
warmup
10min @ 35% FTP to 65% FTP
Intervals x6
1min @ 115% FTP
1min 30sec @ 50% FTP
Steady State
10min @ 95% FTP
Intervals x3
2min @ 102% FTP
2min @ 55% FTP
cooldown
5min @ 50% FTP to 35% FTP
Thursday AM - Tempo / Active Recovery (1 hr)
A steady, controlled 1‑hour ride to maintain fitness without creating extra fatigue before your weekend strength work. Mix of easy spinning and a moderate tempo block to keep the l...
warmup
10min @ 35% FTP to 60% FTP
Steady State
20min @ 60% FTP
Steady State
15min @ 75% FTP
Steady State
5min @ 50% FTP
cooldown
5min @ 45% FTP to 30% FTP
45-min Sweet Spot Builder (Final)
45-minute Sweet Spot Training to raise FTP over time. Progressive warmup, two focused sweet-spot blocks with short recoveries, a brief tempo reset, then cooldown. Total time = 45 m...
warmup
10min @ 40% FTP to 65% FTP
Intervals x2
8min @ 90% FTP
2min @ 55% FTP
Steady State
3min @ 55% FTP
Intervals x1
7min @ 92% FTP
0sec @ 0% FTP
cooldown
5min @ 60% FTP to 40% FTP
Séance Gimenez (Vélo) x9
Séries de 1 minute à 115% FTP avec 4 minutes de récupération à 80% FTP. Comprend échauffement et retour au calme. 9 répétitions pour travailler la puissance aérobie et la capacité ...
warmup
15min @ 50% FTP to 70% FTP
Intervals x9
1min @ 115% FTP
4min @ 80% FTP
cooldown
10min @ 60% FTP to 45% FTP
Over/Under 6x (4'@100% / 4'@75%)
Séance over/under : 6 répétitions de 4 minutes à 100% FTP suivies de 4 minutes à 75% FTP. Comprend échauffement et retour au calme. Objectif : travailler le seuil et la capacité à ...
warmup
15min @ 40% FTP to 75% FTP
Intervals x6
4min @ 100% FTP
4min @ 75% FTP
cooldown
5min @ 60% FTP to 40% FTP
3x (13x 30"@335W / 15"@170W) + 8' récup
3 séries de 13 répétitions : 30s à 335 W (~129% FTP) puis 15s à 170 W (~65% FTP). Entre les séries : 8 minutes de récupération à 140 W (~54% FTP). Échauffement inclus et cooldown d...
warmup
10min @ 40% FTP to 65% FTP
Intervals x13
30sec @ 129% FTP
15sec @ 65% FTP
Steady State
8min @ 54% FTP
Intervals x13
30sec @ 129% FTP
15sec @ 65% FTP
Steady State
8min @ 54% FTP
Intervals x13
30sec @ 129% FTP
15sec @ 65% FTP
cooldown
10min @ 60% FTP to 40% FTP
Sweet Spot ’80s Drive
An 80s-inspired sweet-spot session: long, tempo-rich intervals around sweet spot power to raise FTP over time, with short surges for neuromuscular stimulus. Play some synthwave and...
warmup
15min @ 45% FTP to 70% FTP
Intervals x2
30min @ 88% FTP
5min @ 60% FTP
Intervals x4
20sec @ 105% FTP
40sec @ 88% FTP
Steady State
10min @ 90% FTP
Steady State
2min @ 110% FTP
cooldown
10min @ 65% FTP to 45% FTP
Post-Race Recovery Spin
Ultra-easy recovery ride to promote circulation and aid recovery after a race. Keep power very low (30–50% FTP), spin smoothly, and avoid any surges. Perfect for 20–45 minutes depe...
warmup
5min @ 25% FTP to 40% FTP
Steady State
15min @ 40% FTP
Intervals x6
20sec @ 50% FTP
1min 40sec @ 35% FTP
Steady State
10min @ 35% FTP
cooldown
5min @ 35% FTP to 20% FTP
DOMS Recovery Spin - 30 min
Sessione di recupero mirata ai DOMS: 30 minuti a bassa intensità per aumentare il flusso sanguigno, migliorare la mobilità e favorire il recupero senza stressare i muscoli. Mantien...
warmup
5min @ 25% FTP to 35% FTP
Steady State
10min @ 35% FTP
Intervals x6
20sec @ 45% FTP
1min 20sec @ 30% FTP
Steady State
5min @ 35% FTP
cooldown
5min @ 30% FTP to 25% FTP
Cadenza — Cadence & Power Play
Short, musical-feel session alternating cadence drills and power bursts to improve leg speed, neuromuscular coordination and responsiveness around FTP. Uses varied cadences and pow...
warmup
10min @ 45% FTP to 65% FTP
Intervals x4
45sec @ 95% FTP
45sec @ 65% FTP
Steady State
3min @ 75% FTP
Intervals x6
20sec @ 110% FTP
40sec @ 60% FTP
Steady State
2min @ 90% FTP
cooldown
5min @ 60% FTP to 40% FTP
Rando Recovery Spin (40m)
Easy recovery spin to promote blood flow, flush out legs, and maintain cadence. Keep power very light and cadence comfortable. Use this after a hard session or a long ride.
warmup
5min @ 30% FTP to 45% FTP
Steady State
35min @ 35% FTP
cooldown
5min @ 35% FTP to 25% FTP
Rando Easy Recovery (30m)
Short easy ride for active recovery, mobility and light strength prep. Keep power very easy, use smooth pedal strokes and include a few short cadence drills to wake up the legs wit...
warmup
5min @ 25% FTP to 45% FTP
Steady State
10min @ 35% FTP
Steady State
30sec @ 40% FTP
Steady State
5min @ 35% FTP
Steady State
30sec @ 40% FTP
Steady State
11min @ 30% FTP
cooldown
5min @ 35% FTP to 25% FTP
Mon - Strength Endurance (60 min)
60-minute Strength Endurance session: 10 min warm-up (gradual ramp 60→80% FTP), 3×8 min @85% FTP with 3 min easy between, 10 min cooldown at Z2. Aim for a controlled cadence (60–75...
warmup
10min @ 60% FTP to 80% FTP
Intervals x3
8min @ 85% FTP
3min @ 55% FTP
cooldown
10min @ 75% FTP to 55% FTP
Bike - 50min Endurance & Strength
Sessione equilibrata per base aerobica e blocchi di forza brevi; efficace quando hai poco tempo ma vuoi lavoro specifico.
warmup
5min @ 40% FTP to 65% FTP
Steady State
20min @ 65% FTP
Intervals x6
30sec @ 115% FTP
1min @ 50% FTP
Steady State
5min @ 55% FTP
cooldown
5min @ 55% FTP to 40% FTP
Bike - 45min Endurance & Strength
Sessione compatta per mantenere base aerobica con brevi blocchi di forza: lavoro sostenuto + ripetute a bassa cadenza per stimolare la forza muscolare.
warmup
5min @ 40% FTP to 65% FTP
Steady State
15min @ 65% FTP
Intervals x5
30sec @ 115% FTP
1min @ 50% FTP
Steady State
5min @ 55% FTP
cooldown
5min @ 55% FTP to 40% FTP
W1 S2 - Threshold Intervals (Short)
Short threshold intervals to train FTP pacing and tolerance.
warmup
15min @ 40% FTP to 70% FTP
Intervals x5
3min @ 105% FTP
3min @ 60% FTP
cooldown
5min @ 60% FTP to 45% FTP
W2 S2 - Threshold Endurance
Longer threshold intervals to improve FTP pacing and fatigue resistance.
warmup
15min @ 40% FTP to 70% FTP
Intervals x4
8min @ 100% FTP
4min @ 60% FTP
cooldown
5min @ 60% FTP to 45% FTP
Beginner Week - Ride 1: Easy Endurance 30
Easy endurance ride to build aerobic base. Comfortable pace, focus on smooth pedaling and consistent breathing.
warmup
5min @ 35% FTP to 55% FTP
Steady State
30min @ 55% FTP
cooldown
5min @ 50% FTP to 35% FTP
15/105 Over/Unders - 60min
Short over/under intervals: 15s at 150% FTP followed by 105s at 65% FTP. 10-minute warm-up, repeated blocks to fit a ~60-minute total, finishing with a 6-minute cooldown. No cadenc...
warmup
10min @ 40% FTP to 60% FTP
Intervals x18
15sec @ 150% FTP
1min 45sec @ 65% FTP
cooldown
6min @ 55% FTP to 40% FTP
The VO2max Optimizer
A very hard, high-intensity workout focused purely on maximizing time at VO2max. Includes a thorough 15:00 warm-up with ramping and openers, a main set of 5x4:00 @118% FTP with 3:0...
warmup
5min @ 55% FTP to 55% FTP
warmup
5min @ 60% FTP to 75% FTP
warmup
2min @ 50% FTP to 50% FTP
Intervals x2
30sec @ 110% FTP
1min @ 50% FTP
Intervals x5
4min @ 118% FTP
3min @ 50% FTP
cooldown
10min @ 60% FTP to 35% FTP
Swim Form & Kick Focus (converted)
Pool 25 m — Warm-up with technique, main set to refine form, kick timing and balance. Intensities mapped to relative power: easy=0.45, RPE6=0.75. Manual rest between sets; use shor...
warmup
10min @ 40% FTP to 50% FTP
Intervals x4
50sec @ 45% FTP
10sec @ 35% FTP
Steady State
10sec @ 35% FTP
Intervals x6
1min 40sec @ 75% FTP
15sec @ 45% FTP
cooldown
10min @ 50% FTP to 40% FTP
Active Recovery — Spin & Wake (60m)
A deliberate active-recovery ride that blends easy spinning with short neuromuscular wakes (high-cadence taps) and breathing-focused rests. Keeps circulation and motor coordination...
warmup
10min @ 35% FTP to 55% FTP
Steady State
10min @ 45% FTP
Intervals x8
20sec @ 35% FTP
3min 40sec @ 45% FTP
Steady State
10min @ 40% FTP
Intervals x6
15sec @ 30% FTP
3min 5sec @ 45% FTP
cooldown
10min @ 45% FTP to 30% FTP
Micro-Gravity Rolls (40m)
Ultra-light pedaling with very short zero-load 'coast-sims' to mimic freewheel gliding and reduce joint compression. Includes periodic high-cadence coordination taps to keep neurom...
warmup
5min @ 30% FTP to 50% FTP
Steady State
15min @ 40% FTP
Intervals x10
10sec @ 20% FTP
2min 50sec @ 42% FTP
Steady State
10min @ 35% FTP
cooldown
5min @ 40% FTP to 30% FTP
Soft Cadence Contrast (48m)
A low-stress recovery session alternating soft, rhythmic cadence waves with very short bilateral single-leg pedal taps and mobility-focused low-cadence holds. Designed to flush leg...
warmup
5min @ 30% FTP to 50% FTP
Steady State
15min @ 42% FTP
Intervals x6
12sec @ 25% FTP
4min 48sec @ 42% FTP
Intervals x4
20sec @ 35% FTP
3min 40sec @ 40% FTP
Steady State
5min @ 38% FTP
cooldown
5min @ 40% FTP to 30% FTP
W1 D1 - Endurance 60
Easy aerobic endurance to build base stamina. Keep cadence relaxed and conversational.
warmup
10min @ 40% FTP to 60% FTP
Steady State
50min @ 55% FTP
Steady State
10min @ 65% FTP
cooldown
10min @ 50% FTP to 40% FTP
Quick VO2 Blast (5x3)
A compact VO2 max session: 5×3-minute hard efforts at 120% FTP with full recoveries. Total time under 40 minutes — great for busy days when you want high-quality intensity.
warmup
10min @ 40% FTP to 60% FTP
Intervals x5
3min @ 120% FTP
3min @ 50% FTP
cooldown
5min @ 55% FTP to 40% FTP
HR Zone Builder (converted)
Converted from a heart-rate workout: alternating aerobic (Zone 2) and higher-intensity intervals (Zone 4 / 5A) with a long warm-up and a short cool-down. FTP percentages are estima...
warmup
20min @ 45% FTP to 55% FTP
Steady State
10min @ 90% FTP
Steady State
5min @ 50% FTP
Steady State
10min @ 90% FTP
Steady State
5min @ 50% FTP
Steady State
10min @ 95% FTP
Steady State
5min @ 50% FTP
Steady State
10min @ 95% FTP
Steady State
5min @ 50% FTP
cooldown
10min @ 45% FTP to 35% FTP
45-min Easy Spin (Sub-152W)
Light-structured 45-minute aerobic ride. Keep power controlled and comfortable — all efforts capped below 152 W (~80% FTP). Two steady blocks with gentle cadence pickups to maintai...
warmup
10min @ 35% FTP to 50% FTP
Steady State
15min @ 60% FTP
Intervals x4
20sec @ 75% FTP
2min 40sec @ 55% FTP
Steady State
15min @ 60% FTP
cooldown
10min @ 45% FTP to 30% FTP
W8-Fri (Jan 30) Pre-Peak Mix
75 min pre-peak mixed session: warmup, three steady blocks to prime legs for peak efforts while keeping overall load controlled, then an extended cooldown. Hold smooth power and co...
warmup
10min @ 40% FTP to 60% FTP
Steady State
30min @ 72% FTP
Steady State
20min @ 76% FTP
Steady State
25min @ 73% FTP
cooldown
15min @ 55% FTP to 40% FTP
Recovery & Prep (Easy Active)
Easy recovery ride with a brief prep effort to keep legs moving and prime for harder sessions. Helps clear metabolites and improve blood flow without adding fatigue.
warmup
10min @ 40% FTP to 60% FTP
Steady State
5min @ 55% FTP
Steady State
2min @ 35% FTP
Steady State
3min @ 75% FTP
cooldown
10min @ 50% FTP to 35% FTP
Easy Starter Ride
A beginner-friendly session introducing easy endurance and short, manageable efforts. Great for new riders to build consistency and learn pacing.
warmup
10min @ 35% FTP to 55% FTP
Steady State
5min @ 60% FTP
Intervals x4
1min @ 75% FTP
2min @ 50% FTP
Steady State
10min @ 50% FTP
cooldown
5min @ 50% FTP to 35% FTP
Zwift Foundations — 60 min
An approachable 60-minute Foundations ride for new Zwifters. Emphasis on low intensity endurance (Zone 1–2) with short cadence drills, seated/standing transitions, and a few gentle...
warmup
10min @ 35% FTP to 55% FTP
Steady State
15min @ 50% FTP
Intervals x4
20sec @ 75% FTP
2min 40sec @ 50% FTP
Steady State
10min @ 48% FTP
Intervals x6
15sec @ 85% FTP
45sec @ 50% FTP
Steady State
9min @ 50% FTP
cooldown
5min @ 45% FTP to 30% FTP
Monday Threshold: 2x15' @ 90-95% FTP
Threshold session: 2 × 15-minute intervals at 90–95% FTP (approx. 170–176 W for 190 W FTP). Warm up well, take a 10-minute easy spin between intervals, and finish with a cooldown. ...
warmup
15min @ 40% FTP to 60% FTP
Intervals x1
15min @ 90% FTP
10min @ 50% FTP
Intervals x1
15min @ 95% FTP
0sec @ 50% FTP
cooldown
5min @ 50% FTP to 30% FTP
Friday VO2 Max: 5x3' @ 200-220W
VO₂ max session: 5 × 3-minute hard intervals at ~200–220 W (above FTP) with equal 3-minute easy recovery. Includes thorough warm-up with ramp and cool-down. Push hard on the effort...
warmup
15min @ 40% FTP to 60% FTP
Intervals x5
3min @ 105% FTP
3min @ 45% FTP
cooldown
10min @ 50% FTP to 30% FTP
Monday Threshold: 2x15' @ 90-95% FTP
Threshold session: 2 × 15-minute intervals at 90–95% FTP (≈167–177 W for 186 W FTP). Warm up well, take a 10-minute easy spin between intervals, and finish with a cooldown. Maintai...
warmup
15min @ 40% FTP to 60% FTP
Intervals x1
15min @ 90% FTP
10min @ 50% FTP
Intervals x1
15min @ 95% FTP
0sec @ 50% FTP
cooldown
5min @ 50% FTP to 30% FTP
Friday VO2 Max: 5x3' @ ~200-220W
VO₂ max session: 5 × 3-minute efforts at ~200–220 W (about 108–118% of 186 W FTP) with equal 3-minute easy recoveries. Includes a progressive warm-up and a cooldown. Push hard and ...
warmup
15min @ 40% FTP to 60% FTP
Intervals x5
3min @ 110% FTP
3min @ 45% FTP
cooldown
10min @ 50% FTP to 30% FTP
7x2min Anaerobic Intervals (Cooldown 135->100W)
Seven 2-minute anaerobic intervals at 125% FTP with 4-minute recoveries at 50% FTP. 6-minute warmup, then intervals, followed by 10 minutes at 50% FTP and a 5-minute cooldown decre...
warmup
6min @ 40% FTP to 65% FTP
Intervals x7
2min @ 125% FTP
4min @ 50% FTP
Steady State
10min @ 50% FTP
cooldown
5min @ 50% FTP to 37% FTP
6-Week Manageable Sweet Spot Plan — Session A (Week 1)
Primary sweet-spot session: focused on sustainable power, moderate volume. 2x10' sweet spot with easy spins between. 50 minutes total.
warmup
10min @ 40% FTP to 65% FTP
Intervals x2
10min @ 88% FTP
5min @ 55% FTP
Steady State
10min @ 60% FTP
cooldown
5min @ 60% FTP to 45% FTP
Tempo Support - Week 6 (6x6min easier)
Support tempo session — Week 6. Slightly lower intensity and volume to support the main session. 3 x 6 min @ ~87% FTP with steady recoveries. Use this 3–4 days after the main sessi...
warmup
10min @ 40% FTP to 60% FTP
Intervals x3
6min @ 87% FTP
4min @ 55% FTP
cooldown
10min @ 55% FTP to 35% FTP
Easy Endurance - Week 6 (Zone 2, 110min)
Week 6 endurance ride — modest increase in duration to continue aerobic build. Total ~110 minutes: 10 min warm-up, 95 min steady Zone 2, 5 min cooldown. Keep power steady in Zone 2...
warmup
10min @ 35% FTP to 55% FTP
Steady State
1hr 35min @ 60% FTP
cooldown
5min @ 50% FTP to 35% FTP
Pre-Work Z2/Z3 - Dec 2025
60-minute pre-work ride with intervals early: 5-min warmup, early Zone 3 intervals, then Zone 2 tempo and steady riding, finishing with a 5-min cooldown. FTP = 260 used for % targe...
warmup
5min @ 40% FTP to 65% FTP
Intervals x5
3min @ 83% FTP
2min @ 60% FTP
Steady State
15min @ 68% FTP
Steady State
10min @ 62% FTP
cooldown
5min @ 55% FTP to 40% FTP
Pre-Work Z2/Z3 - Dec 2025
60-minute pre-work ride with intervals early and mid-ride: 5-min warmup, intervals → Zone 2 → intervals → Zone 2 → 5-min cooldown. FTP = 260 used for % targets. Zone 2 ~56–75% FTP,...
warmup
5min @ 40% FTP to 65% FTP
Intervals x5
3min @ 83% FTP
2min @ 60% FTP
Steady State
10min @ 68% FTP
Intervals x4
3min @ 80% FTP
2min @ 60% FTP
Steady State
10min @ 62% FTP
cooldown
5min @ 55% FTP to 40% FTP
Sweetspot 2x12 (Week1 Tue)
Sweetspot session: 2x12 min at ~260–270 W with 5 min easy (Z1) between efforts. Improves aerobic power and metabolic base. Adjust to target ~88–95% FTP if your FTP differs from abs...
warmup
15min @ 40% FTP to 60% FTP
Intervals x2
12min @ 90% FTP
5min @ 50% FTP
cooldown
5min @ 55% FTP to 40% FTP
Zone 2 Steady Ride
Easy aerobic endurance ride focused on Zone 2. Warm up at 50% FTP, single steady 20-minute block at 65% FTP, then a short cooldown. Keep cadence relaxed and controlled.
warmup
5min @ 50% FTP to 50% FTP
Steady State
20min @ 65% FTP
cooldown
5min @ 55% FTP to 45% FTP
Wk1 Base - Sweet Spot (65 min)
Week 1 — Base / Entry Load. Warm-up with 3 x 15s high-cadence pickups. Main set: 3 x 10 min at 88–90% FTP with 5 min easy between. Cool-down 10 min easy. Cadence target 85–95 rpm d...
warmup
15min @ 40% FTP to 60% FTP
Intervals x3
10min @ 89% FTP
5min @ 50% FTP
cooldown
10min @ 55% FTP to 40% FTP
Wk1 Endurance-Tempo (75 min)
Week 1 — Endurance/Tempo. Warm-up 10 min easy. Main: 60 min steady at 70–80% FTP with the final 15 min at 80–85% (tempo). Cool-down 5 min easy. Cadence target 85–95 rpm for enduran...
warmup
10min @ 40% FTP to 60% FTP
Steady State
45min @ 75% FTP
Steady State
15min @ 83% FTP
cooldown
5min @ 55% FTP to 40% FTP
Wk2 VO2 Max - Day 2
Week 2 Day 2 — VO2 Max. Tight warm-up with threshold primers, then 6 × 3 min @115–120% FTP with 3 min easy between. Short cooldown. Cadence target 80–90 rpm. Effort: very hard on i...
warmup
8min @ 40% FTP to 55% FTP
Intervals x2
1min @ 100% FTP
1min @ 50% FTP
Intervals x6
3min @ 118% FTP
3min @ 50% FTP
cooldown
5min @ 55% FTP to 40% FTP
Wk3 Threshold - Day 1
Week 3 Day 1 — Threshold. Tight 8 min warm-up with short openers, then 4 × 8 min @100–102% FTP with 5 min easy between. Short 5 min cooldown. Cadence target 75–90 rpm. Effort: very...
warmup
8min @ 40% FTP to 55% FTP
Intervals x3
20sec @ 95% FTP
40sec @ 50% FTP
Steady State
8min @ 101% FTP
Intervals x3
8min @ 101% FTP
5min @ 50% FTP
cooldown
5min @ 55% FTP to 40% FTP
Wk3 Long Sweet Spot - Day 3
Week 3 Day 3 — Long Sweet Spot. Tight 8 min warm-up with short openers, then 2 × 25 min @90–92% FTP with 8 min easy between. Short 5 min cooldown. Cadence target 80–90 rpm. Effort:...
warmup
8min @ 40% FTP to 55% FTP
Intervals x2
25min @ 91% FTP
8min @ 50% FTP
cooldown
5min @ 55% FTP to 40% FTP
Wk4 Short Openers + Easy Tempo - Day 2
Week 4 Day 2 — Short Openers + Easy Tempo. Short warm-up with 4×20s hard openers, then 6×1 min @115% FTP with 2 min easy between. Follow with 10 min easy tempo at 80–85% FTP. Short...
warmup
8min @ 40% FTP to 55% FTP
Intervals x4
20sec @ 115% FTP
40sec @ 50% FTP
Intervals x6
1min @ 115% FTP
2min @ 50% FTP
Steady State
10min @ 83% FTP
cooldown
5min @ 55% FTP to 40% FTP
45-min Spike Session
45-minute focused session with brief high-power spikes (~350 W) and supporting intervals. Includes 5-min warmup and 3-min cooldown. Power targets expressed as %FTP; spikes are high...
warmup
5min @ 40% FTP to 65% FTP
Intervals x6
20sec @ 135% FTP
40sec @ 55% FTP
Steady State
10min @ 70% FTP
Intervals x4
30sec @ 110% FTP
1min @ 60% FTP
Steady State
10min 54sec @ 62% FTP
cooldown
3min @ 55% FTP to 40% FTP
BIG DAWG MIXER DEC 2025
60-minute session with short high-power spikes (~350W), split Zone 2 blocks, a 5-minute Zone 3 mid-block, and a short cooldown. Includes 5-min warmup and 3-min cooldown. Power targ...
warmup
5min @ 40% FTP to 65% FTP
Intervals x6
20sec @ 135% FTP
40sec @ 55% FTP
Steady State
10min @ 68% FTP
Steady State
5min @ 82% FTP
Intervals x4
30sec @ 110% FTP
1min @ 60% FTP
Steady State
9min @ 62% FTP
cooldown
3min @ 55% FTP to 40% FTP
CP20 Test Session (≈65 min)
Structured CP20 (20-minute power) test session: progressive warm-up with prep intervals, a 20-minute all-out test block framed by short recoveries/prep efforts, and a controlled co...
warmup
15min @ 45% FTP to 75% FTP
Intervals x4
1min @ 105% FTP
1min @ 50% FTP
Steady State
3min @ 60% FTP
Intervals x2
30sec @ 115% FTP
30sec @ 50% FTP
Steady State
2min @ 50% FTP
Steady State
20min @ 100% FTP
Steady State
5min @ 55% FTP
cooldown
10min @ 60% FTP to 45% FTP
W1-Tue (Dec 9) Strength Intervals
65 min strength-focused session: warmup, 4x(15min strength @75% FTP at low cadence with 5min recovery), cooldown.
warmup
15min @ 40% FTP to 60% FTP
Intervals x4
15min @ 75% FTP
5min @ 55% FTP
cooldown
10min @ 55% FTP to 40% FTP
W1-Fri (Dec 12) Mixed Aerobic
75 min mixed aerobic ride: warmup, three steady blocks with varying intensities and cadences, then a longer cooldown.
warmup
10min @ 40% FTP to 60% FTP
Steady State
30min @ 65% FTP
Steady State
20min @ 72% FTP
Steady State
30min @ 68% FTP
cooldown
15min @ 55% FTP to 40% FTP
W1-Sat (Dec 13) Tempo Ride
80 min tempo session: warmup, long tempo block, finish with a lower-steady block and cooldown. Keep cadence consistent and controlled.
warmup
15min @ 40% FTP to 70% FTP
Steady State
40min @ 75% FTP
Steady State
20min @ 65% FTP
cooldown
15min @ 55% FTP to 40% FTP
W2-Tue (Dec 16) Strength Intervals (Progression)
70 min strength-focused session with progression-style intervals: warmup, 4x(16min @76% FTP at low cadence with 5min recovery), cooldown. Stay seated, use a big gear, and keep cade...
warmup
15min @ 40% FTP to 60% FTP
Intervals x4
16min @ 76% FTP
5min @ 55% FTP
cooldown
10min @ 55% FTP to 40% FTP
W2-Thu (Dec 18) Threshold Intervals (Progression)
65 min progression threshold session: warmup, 3x(11min @86% FTP with 5min recovery), cooldown. Hold smooth form and consistent cadence through each threshold interval.
warmup
15min @ 40% FTP to 70% FTP
Intervals x3
11min @ 86% FTP
5min @ 55% FTP
cooldown
10min @ 55% FTP to 40% FTP
W2-Sat (Dec 20) Tempo Ride (Progression)
85 min progression tempo session: 15 min warmup, 45 min tempo, 20 min lower-steady, 15 min cooldown. Hold smooth cadence and controlled tempo throughout.
warmup
15min @ 40% FTP to 70% FTP
Steady State
45min @ 76% FTP
Steady State
20min @ 67% FTP
cooldown
15min @ 55% FTP to 40% FTP
W3-Mon (Dec 22) Base + Strength Mix
80 min base and strength mix: warmup, steady base, a low-cadence strength block, a finishing steady block, and cooldown. Focus on smooth power and controlled cadence during the low...
warmup
10min @ 40% FTP to 60% FTP
Steady State
25min @ 68% FTP
Steady State
20min @ 60% FTP
Steady State
30min @ 71% FTP
cooldown
10min @ 55% FTP to 40% FTP
W3-Thu (Dec 25) Threshold Blocks
70 min threshold session: warmup, 4x(8min @88% FTP with 4min recovery), cooldown. Keep cadence steady and focus on smooth power through each threshold block.
warmup
15min @ 40% FTP to 70% FTP
Intervals x4
8min @ 88% FTP
4min @ 55% FTP
cooldown
10min @ 55% FTP to 40% FTP
W3-Sat (Dec 27) Long Tempo
90 min long tempo: extended tempo block to build sustained power and endurance. Warmup, 50 min tempo, 20 min lower-steady, and cooldown. Maintain steady cadence and smooth power th...
warmup
15min @ 40% FTP to 70% FTP
Steady State
50min @ 77% FTP
Steady State
20min @ 68% FTP
cooldown
15min @ 55% FTP to 40% FTP
W4-Tue (Dec 30) Strength Intervals (Peak)
80 min peak strength session: long warmup, 4x long low-cadence strength intervals at 79% FTP with short recoveries, then a cooldown. Stay seated, use a big gear, and focus on smoot...
warmup
15min @ 40% FTP to 60% FTP
Intervals x4
19min @ 79% FTP
5min @ 55% FTP
cooldown
10min @ 55% FTP to 40% FTP
W4-Fri (Jan 2) Mixed Aerobic (Peak)
90 min mixed aerobic (peak): warmup, three steady blocks with increasing intensity to peak volume, then a longer cooldown. Smooth cadence and consistent power through the session.
warmup
10min @ 40% FTP to 60% FTP
Steady State
30min @ 71% FTP
Steady State
25min @ 76% FTP
Steady State
30min @ 73% FTP
cooldown
15min @ 55% FTP to 40% FTP
W5-Mon (Jan 5) Tempo + Base Mix
80 min tempo + base mix: warmup, tempo and base steady blocks with varied cadences, then cooldown. Focus on smooth power and consistent cadence through each block.
warmup
10min @ 40% FTP to 60% FTP
Steady State
30min @ 72% FTP
Steady State
20min @ 60% FTP
Steady State
30min @ 74% FTP
cooldown
10min @ 55% FTP to 40% FTP
W5-Fri (Jan 9) Varied Intensity Ride
85 min varied intensity session: warmup, three steady blocks with increasing intensity, then a longer cooldown. Focus on smooth cadence and controlled power through each block.
warmup
10min @ 40% FTP to 60% FTP
Steady State
25min @ 73% FTP
Steady State
30min @ 77% FTP
Steady State
30min @ 74% FTP
cooldown
15min @ 55% FTP to 40% FTP
W6-Mon (Jan 12) Tempo Endurance
85 min tempo-endurance mix: warmup, three steady blocks with varied intensities and cadences, then cooldown. Focus on smooth power, steady breathing, and controlled cadence through...
warmup
10min @ 40% FTP to 60% FTP
Steady State
35min @ 73% FTP
Steady State
20min @ 61% FTP
Steady State
30min @ 75% FTP
cooldown
10min @ 55% FTP to 40% FTP
W6-Thu (Jan 15) Varied Threshold Blocks
75 min varied threshold session: warmup, 3x(13min @91% FTP with 5min recovery), then cooldown. Aim for smooth, controlled power and steady cadence through each threshold block.
warmup
15min @ 40% FTP to 70% FTP
Intervals x3
13min @ 91% FTP
5min @ 55% FTP
cooldown
10min @ 55% FTP to 40% FTP
W6-Sat (Jan 17) Tempo Peak Ride
95 min peak tempo: long sustained tempo block to build high-end aerobic power. 15 min warmup, 60 min tempo @80% FTP, 20 min lower-steady, and 15 min cooldown. Maintain steady caden...
warmup
15min @ 40% FTP to 70% FTP
Steady State
1hr @ 80% FTP
Steady State
20min @ 71% FTP
cooldown
15min @ 55% FTP to 40% FTP
W7-Tue (Jan 20) Taper Strength
70 min taper strength session: shorter strength intervals to maintain neuromuscular sharpness without excessive fatigue. 15 min warmup, 3x(16min @80% FTP low cadence with 5min reco...
warmup
15min @ 40% FTP to 60% FTP
Intervals x3
16min @ 80% FTP
5min @ 55% FTP
cooldown
10min @ 55% FTP to 40% FTP
W7-Thu (Jan 22) Taper Threshold
65 min taper threshold session: keep the legs sharp with shorter threshold efforts while minimizing fatigue. 15 min warmup, 3x(10min @90% FTP with 5min recovery), then cooldown. Ma...
warmup
15min @ 40% FTP to 70% FTP
Intervals x3
10min @ 90% FTP
5min @ 55% FTP
cooldown
10min @ 55% FTP to 40% FTP
W7-Sat (Jan 24) Taper Tempo
85 min taper tempo: maintain sharpness with a long tempo block but keep overall load reduced for taper. 15 min warmup, 45 min tempo, 20 min lower-steady, and 15 min cooldown. Hold ...
warmup
15min @ 40% FTP to 70% FTP
Steady State
45min @ 79% FTP
Steady State
20min @ 70% FTP
cooldown
15min @ 55% FTP to 40% FTP
W8-Tue (Jan 27) Final Strength Touch
65 min final strength tune: short, sharp strength intervals to maintain neuromuscular readiness without inducing fatigue. 15 min warmup, 3x(15min @79% FTP low cadence with 5min rec...
warmup
15min @ 40% FTP to 60% FTP
Intervals x3
15min @ 79% FTP
5min @ 55% FTP
cooldown
10min @ 55% FTP to 40% FTP
90-min Zone 2 Endurance
Steady, low-intensity Zone 2 endurance ride. Keep a comfortable cadence (~85-95rpm). Use this for aerobic base, recovery, or long easy training days — stay conversational and focus...
warmup
15min @ 45% FTP to 60% FTP
Steady State
1hr 18min @ 55% FTP
cooldown
20min @ 50% FTP to 40% FTP
Alpe prep — Sub 50
Preparation workout to develop sustained climbing power and simulated pitch surges for a sub-50 minute Alpe du Zwift attempt. Threshold work + short VO2 surges and a simulated clim...
warmup
15min @ 45% FTP to 65% FTP
Intervals x3
10min @ 95% FTP
5min @ 60% FTP
Intervals x6
30sec @ 115% FTP
1min 30sec @ 55% FTP
Steady State
20min @ 88% FTP
Intervals x4
45sec @ 105% FTP
1min 15sec @ 60% FTP
cooldown
10min @ 60% FTP to 40% FTP
30-min Sprint Sharpening
Short, high-intensity sprint session: warm up, 8 x 15s all-out sprints with full recoveries, and a short cooldown. Designed to develop neuromuscular power and top-end speed. Use a ...
warmup
10min @ 40% FTP to 60% FTP
Steady State
2min @ 50% FTP
Intervals x8
15sec @ 160% FTP
2min 45sec @ 35% FTP
cooldown
5min @ 55% FTP to 40% FTP
BIG DAWG MIXER DEC 2025 - Extended 75min
75-minute session with short high-power spikes (~350W), longer Zone 2 and Zone 3 blocks, split steady sections, and a short cooldown. Includes 5-min warmup and 3-min cooldown. Powe...
warmup
5min @ 40% FTP to 65% FTP
Intervals x6
20sec @ 135% FTP
40sec @ 55% FTP
Steady State
25min @ 68% FTP
Steady State
15min @ 82% FTP
Intervals x4
30sec @ 110% FTP
1min @ 60% FTP
Steady State
10min @ 62% FTP
cooldown
3min @ 55% FTP to 40% FTP
W1 - Tempo Intervals (60min)
Tempo blocks to raise sustainable power while keeping HR controlled. Focus on smooth pedal stroke, controlled breathing, and staying just below uncomfortable breathing (RPE ~6/10).
warmup
10min @ 40% FTP to 60% FTP
Intervals x3
15min @ 88% FTP
5min @ 55% FTP
Steady State
10min @ 60% FTP
cooldown
10min @ 50% FTP to 35% FTP
W1 - Threshold Mix (60min)
Short threshold efforts with aerobic recoveries to teach your heart to handle higher power with better control. Keep efforts controlled — if HR drifts up, back power 3–5%. Total 60...
warmup
10min @ 35% FTP to 60% FTP
Intervals x4
5min @ 95% FTP
5min @ 60% FTP
Steady State
10min @ 55% FTP
cooldown
10min @ 50% FTP to 35% FTP
W1 - Gentle Threshold Repeats (60min, illness-aware)
Short, controlled threshold-style repeats but at lowered intensity to rebuild fitness without overloading your cardiovascular system. Keep cadence steady and prioritize perceived e...
warmup
15min @ 30% FTP to 52% FTP
Intervals x4
4min @ 88% FTP
5min @ 52% FTP
Steady State
10min @ 55% FTP
cooldown
10min @ 45% FTP to 30% FTP
W2 D1 - Easy Endurance with Spins (60min)
Easy aerobic ride with short high-cadence spins to improve circulation and pedaling efficiency without spiking heart rate. Keep power easy and smooth; if HR drifts up, lower power ...
warmup
15min @ 30% FTP to 50% FTP
Steady State
20min @ 56% FTP
Intervals x4
1min @ 50% FTP
5min @ 56% FTP
Steady State
20min @ 58% FTP
cooldown
10min @ 45% FTP to 30% FTP
W2 D3 - Controlled Threshold Repeats (60min, illness-aware)
Short threshold repeats at a conservative intensity to rebuild tolerance to harder efforts while keeping cardiovascular load manageable. Prioritize smooth pedal stroke and steady b...
warmup
15min @ 32% FTP to 54% FTP
Intervals x5
3min @ 90% FTP
4min @ 55% FTP
Steady State
10min @ 56% FTP
cooldown
10min @ 45% FTP to 32% FTP
W2 D5 - Steady Endurance Closeout (100min max, illness-aware)
A steady endurance ride with modest tempo segments to provide stimulus without overloading your cardiovascular system. Keep most time in easy aerobic power; use the tempo bits to p...
warmup
15min @ 32% FTP to 52% FTP
Steady State
40min @ 56% FTP
Steady State
15min @ 66% FTP
Steady State
30min @ 56% FTP
Steady State
15min @ 66% FTP
cooldown
15min @ 45% FTP to 32% FTP
Progressive Warmup + 6x10' @82% FTP
Progressive 20' warmup from 45% to 85% FTP, then 6×10' at 82% FTP with 2' easy (50% FTP) recovery between efforts. Finish with a 5' cooldown progressive from 70% to 50% FTP.
warmup
20min @ 45% FTP to 85% FTP
Intervals x6
10min @ 82% FTP
2min @ 50% FTP
cooldown
5min @ 70% FTP to 50% FTP
3x8' @72% FTP (Short Warmup)
10' progressive warmup from 50% to 80% FTP, then 3×8' at 72% FTP with 2' easy recoveries at 50% FTP. Finish with a 5' cooldown. Hold steady cadence and smooth power on the 8' effor...
warmup
10min @ 50% FTP to 80% FTP
Intervals x3
8min @ 72% FTP
2min @ 50% FTP
cooldown
5min @ 50% FTP to 50% FTP
Week3 - B: Sweet Spot + VO2 Bursts
Long sweet-spot block to accumulate time at ~90% FTP, plus short VO2-style 60s efforts to spike intensity and improve aerobic capacity. Cadence: SS 90 rpm, bursts 100–105 rpm.
warmup
10min @ 40% FTP to 70% FTP
Steady State
25min @ 90% FTP
Intervals x6
1min @ 115% FTP
2min @ 60% FTP
cooldown
5min @ 60% FTP to 40% FTP
Sunday Spin Z2 and Z3
60-minute endurance ride mixing Zone 2 and Zone 3 with tempo-style intervals. Target cadence 85 RPM. No efforts above ~90% FTP (no Zone 4). Great for aerobic development and spinni...
warmup
10min @ 45% FTP to 65% FTP
Steady State
15min @ 65% FTP
Intervals x6
2min @ 88% FTP
2min @ 60% FTP
Steady State
15min @ 70% FTP
Steady State
8min @ 60% FTP
cooldown
6min @ 55% FTP to 40% FTP
4x8 @90% FTP (65-70 RPM)
Warm up, then 4 x 8-minute efforts at 90% FTP with a cadence target of 65-70 RPM and 4-minute easy rests. Finish with an easy cooldown.
warmup
15min @ 40% FTP to 65% FTP
Intervals x4
8min @ 90% FTP
4min @ 50% FTP
cooldown
10min @ 60% FTP to 40% FTP
Custom Hard Intervals Session (FTP 322W)
Warmup, then a series of hard efforts with specified rests and a cooldown. Targets converted from absolute watts to %FTP using FTP = 322 W.
warmup
10min @ 40% FTP to 60% FTP
Intervals x1
2min 10sec @ 140% FTP
5min @ 40% FTP
Intervals x1
3min 10sec @ 129% FTP
5min @ 40% FTP
Intervals x1
10min 10sec @ 112% FTP
8min @ 40% FTP
Intervals x1
5min 10sec @ 133% FTP
10min @ 40% FTP
cooldown
10min @ 50% FTP to 30% FTP
Saturday Slosh
90-minute ride with a 6-minute warmup. Target cadence 85 RPM. Mostly Zone 2 (≈175–190 W) and Zone 3/tempo (≈208–234 W) with 60s mixed Zone 4–5 spikes (≈1.10–1.20 FTP) arranged in s...
warmup
6min @ 45% FTP to 70% FTP
Steady State
14min @ 70% FTP
Intervals x3
1min @ 110% FTP
1min 15sec @ 56% FTP
Steady State
8min @ 80% FTP
Intervals x4
1min @ 115% FTP
1min 15sec @ 56% FTP
Steady State
8min @ 80% FTP
Intervals x3
1min @ 112% FTP
1min 30sec @ 56% FTP
Steady State
3min @ 68% FTP
cooldown
6min @ 60% FTP to 40% FTP
Sweet Spot 3x20
Tre ripetute di 20' a Sweet Spot per aumentare capacità di sostenere intensità elevate ma gestibili — ottimo per le ore lunghe a ritmo sostenuto.
warmup
15min @ 40% FTP to 70% FTP
Intervals x3
20min @ 90% FTP
5min @ 60% FTP
cooldown
10min @ 55% FTP to 40% FTP
W3 D1 - Efficient Aerobic Spins (60min, illness-aware)
Short, focused aerobic session to improve pedaling efficiency and cardiovascular economy. Includes high-cadence spins to promote circulation and steady aerobic blocks to reinforce ...
warmup
10min @ 30% FTP to 50% FTP
Steady State
20min @ 56% FTP
Intervals x6
1min @ 50% FTP
4min @ 56% FTP
Steady State
15min @ 55% FTP
cooldown
10min @ 45% FTP to 30% FTP
W3 D3 - Controlled Threshold Blend (60min exact, illness-aware)
Conservative threshold repeats to rebuild tolerance to harder efforts while keeping cardiovascular load manageable. Shorter hard intervals with full aerobic recoveries. Prioritize ...
warmup
10min @ 30% FTP to 52% FTP
Intervals x5
3min @ 88% FTP
4min @ 52% FTP
Steady State
10min @ 55% FTP
cooldown
10min @ 45% FTP to 30% FTP
W4 D1 - Gentle Aerobic with Spins (60min exact, illness-aware)
Easy aerobic session to start Week 4 with improved circulation and pedalling economy. Includes short high-cadence spins and a controlled tempo block to maintain stimulus while keep...
warmup
10min @ 30% FTP to 50% FTP
Steady State
15min @ 55% FTP
Intervals x6
45sec @ 50% FTP
2min 35sec @ 55% FTP
Steady State
15min @ 68% FTP
cooldown
10min @ 45% FTP to 30% FTP
Sharp Spikes — Alternating Peaks + Zone 3 Block (60 min) — Difficulty 3/5
Short, sharp varied spikes plus a Zone 3 block and Zone 2 catch sections. Tuned to Zwift difficulty ~3/5. FTP = 270 W. Cadence ~85 RPM throughout.
warmup
10min @ 45% FTP to 68% FTP
Intervals x1
45sec @ 106% FTP
1min 30sec @ 43% FTP
Intervals x1
45sec @ 113% FTP
1min 30sec @ 43% FTP
Intervals x1
45sec @ 120% FTP
1min 30sec @ 43% FTP
Steady State
15min 15sec @ 67% FTP
Intervals x3
2min @ 92% FTP
1min @ 45% FTP
Intervals x1
1min @ 106% FTP
2min @ 42% FTP
Intervals x1
1min @ 113% FTP
2min @ 42% FTP
Intervals x1
1min @ 120% FTP
2min @ 42% FTP
Steady State
5min @ 65% FTP
cooldown
5min @ 60% FTP to 45% FTP
Custom Blocks with Ramps (FTP 323W)
Warm up at 180 W, ramp to 300 W, 20 min at 340 W, 10 min at 265 W, ramp down to 180 W, then cool down at 180 W. Powers expressed as %FTP based on FTP = 323 W. Ramps implemented as ...
warmup
10min @ 56% FTP to 56% FTP
Steady State
1min @ 56% FTP
Steady State
1min @ 60% FTP
Steady State
1min @ 65% FTP
Steady State
1min @ 70% FTP
Steady State
20min @ 105% FTP
Steady State
10min @ 82% FTP
Steady State
1min @ 82% FTP
Steady State
1min @ 70% FTP
Steady State
1min @ 58% FTP
cooldown
10min @ 56% FTP to 56% FTP
W4 D3 - Controlled Efforts & Recovery (60min exact, illness-aware)
Short hard efforts with ample recovery to train tolerance to higher power without sustained cardiovascular strain. Focus on smooth pedal stroke, steady breathing, and controlled ef...
warmup
10min @ 30% FTP to 52% FTP
Intervals x6
1min 30sec @ 90% FTP
3min 30sec @ 52% FTP
Steady State
10min @ 55% FTP
cooldown
10min @ 45% FTP to 30% FTP
Grundlagenfahrt (Z2) 30-40 min
Entspannte Grundlagenfahrt in Zone 2 (60–70% FTP). Ideal für Aufbau der aeroben Basis und aktive Regeneration. Gesamtdauer inklusive Warmup/Cooldown ~36–40 Minuten.
warmup
5min @ 40% FTP to 60% FTP
Steady State
20min @ 60% FTP
Steady State
15min @ 65% FTP
Steady State
5min @ 70% FTP
cooldown
5min @ 55% FTP to 40% FTP
Z2 Endurance Ride (2h)
Endurance lunga ~2 ore per costruire base aerobica e abituare corpo e mente a stare molte ore in sella. Zona 2 con piccoli break e cambi di cadenza per mantenere efficienza.
warmup
15min @ 40% FTP to 65% FTP
Steady State
40min @ 65% FTP
Steady State
5min @ 50% FTP
Steady State
40min @ 65% FTP
Steady State
5min @ 50% FTP
Steady State
30min @ 68% FTP
Steady State
5min @ 50% FTP
Steady State
20min @ 66% FTP
cooldown
10min @ 55% FTP to 40% FTP
W1 D1 - Sweet-Spot Builder (60min)
Build FTP with controlled sweet-spot work. Two steady sweet-spot blocks help increase sustainable power without excessive fatigue. Use power as primary control; accept moderate HR ...
warmup
10min @ 35% FTP to 60% FTP
Steady State
20min @ 75% FTP
Steady State
15min @ 88% FTP
Steady State
10min @ 75% FTP
cooldown
10min @ 50% FTP to 35% FTP
W1 D2 - Efficient Aerobic & Spins (60min exact)
Improve pedalling economy and circulation to help lower HR. Steady aerobic block with repeated short high-cadence spins. Use power as the primary control; if HR is unusually high f...
warmup
10min @ 30% FTP to 50% FTP
Steady State
20min @ 56% FTP
Intervals x6
30sec @ 50% FTP
3min 30sec @ 56% FTP
Steady State
10min @ 55% FTP
cooldown
10min @ 45% FTP to 30% FTP
Gravel Race Prep - VO2 + Climb Endurance
One-session weekly template to prepare for a 40-mile gravel race with ~2000 ft climbing at high elevation. Combines a proper warmup, VO2 intervals to raise top-end power, sustained...
warmup
15min @ 40% FTP to 75% FTP
Intervals x6
1min 30sec @ 115% FTP
1min 30sec @ 60% FTP
Steady State
5min @ 85% FTP
Intervals x3
10min @ 95% FTP
5min @ 60% FTP
Steady State
20min @ 78% FTP
Intervals x6
30sec @ 140% FTP
1min 30sec @ 55% FTP
cooldown
10min @ 60% FTP to 45% FTP
Structured Build + Sprint Finish
15' progressive warm-up (45→75% FTP), two blocks of threshold-style efforts with short recoveries, two sets of 6x30" all-out sprints at 120% FTP with 1' recoveries, and a short pro...
warmup
15min @ 45% FTP to 75% FTP
Steady State
3min @ 80% FTP
Steady State
4min @ 75% FTP
Steady State
2min @ 55% FTP
Steady State
3min @ 80% FTP
Steady State
4min @ 75% FTP
Steady State
2min @ 55% FTP
Intervals x6
30sec @ 120% FTP
1min @ 50% FTP
Steady State
2min @ 50% FTP
Intervals x6
30sec @ 120% FTP
1min @ 50% FTP
cooldown
3min @ 75% FTP to 45% FTP
Post-Ramp Recovery + Activation
Easy recovery spin with short neuromuscular pickups to check legs after a ramp test. Mostly low intensity (40–55% FTP) with brief 15–30s pickups to ~90–100% FTP. Keep it easy and s...
warmup
10min @ 35% FTP to 55% FTP
Steady State
15min @ 45% FTP
Intervals x6
20sec @ 95% FTP
2min 40sec @ 45% FTP
Steady State
10min @ 50% FTP
cooldown
5min @ 45% FTP to 30% FTP
W1 D3 - Threshold Intervals (60min exact)
Short controlled threshold repeats to stimulate FTP while keeping recoveries sufficient. Focus on smooth cadence and controlled breathing; if HR is unusually high for the power, re...
warmup
10min @ 35% FTP to 60% FTP
Intervals x5
3min @ 90% FTP
4min @ 52% FTP
Steady State
10min @ 55% FTP
cooldown
10min @ 45% FTP to 30% FTP
W1 D4 - Recovery / Aerobic Closeout (60min exact)
Easy aerobic ride to consolidate the week. Mostly low intensity with one short tempo touch to keep the legs responsive. Stay conversational, use power as your guide, and back off 3...
warmup
10min @ 30% FTP to 50% FTP
Steady State
40min @ 56% FTP
Steady State
10min @ 70% FTP
cooldown
10min @ 45% FTP to 30% FTP
CP20 Test
CP20 test protocol: progressive warmup, 3-min activation, 5-min recovery, 20-min maximal effort (CP20), then cooldown. Use this to estimate 20-minute power and derive FTP (commonly...
warmup
10min @ 40% FTP to 60% FTP
Steady State
5min @ 75% FTP
Steady State
5min @ 60% FTP
Steady State
3min @ 105% FTP
Steady State
5min @ 55% FTP
Steady State
20min @ 100% FTP
cooldown
10min @ 55% FTP to 40% FTP
LIT / FatMax 75
75-minute Low Intensity Training (LIT) / FatMax session. Long steady aerobic blocks at ~55–70% FTP with short tempo touches to maintain neuromuscular engagement. Aim for relaxed br...
warmup
10min @ 40% FTP to 60% FTP
Steady State
30min @ 65% FTP
Intervals x5
1min @ 78% FTP
3min @ 60% FTP
Steady State
25min @ 64% FTP
Intervals x3
45sec @ 80% FTP
2min 15sec @ 60% FTP
Steady State
10min @ 62% FTP
cooldown
10min @ 55% FTP to 40% FTP
W2 D1 - Sweet-Spot Progression (60min exact)
Progress sweet-spot time to build sustainable FTP. Two steady sweet-spot efforts with controlled recoveries—hold smooth cadence and controlled breathing. If HR is unusually high fo...
warmup
10min @ 35% FTP to 60% FTP
Steady State
12min @ 80% FTP
Steady State
8min @ 78% FTP
Steady State
10min @ 56% FTP
cooldown
10min @ 50% FTP to 35% FTP
Daily 30-min Builder
A balanced 30-minute daily workout for steady aerobic gain and short quality efforts. Warm-up, two blocks of intervals mixed with steady spins, and an easy cooldown. Scaled to your...
warmup
5min @ 40% FTP to 60% FTP
Steady State
5min @ 75% FTP
Intervals x4
45sec @ 105% FTP
1min 15sec @ 60% FTP
Steady State
8min @ 70% FTP
Intervals x6
15sec @ 120% FTP
45sec @ 55% FTP
cooldown
5min @ 55% FTP to 40% FTP
Week Builder: Day 2 - Sweet Spot with Low Stress
Sweet-spot blocks to accumulate time just below threshold while keeping recoveries long enough to limit fatigue.
warmup
5min @ 40% FTP to 65% FTP
Intervals x3
10min @ 88% FTP
2min @ 60% FTP
Steady State
2min @ 55% FTP
cooldown
5min @ 60% FTP to 40% FTP
Week Builder: Day 4 - Neuromuscular & Cadence Drill
Short, high-cadence and neuromuscular efforts to improve pedal speed, recruitment, and economy without big systemic fatigue.
warmup
5min @ 40% FTP to 65% FTP
Intervals x8
20sec @ 65% FTP
1min 40sec @ 50% FTP
Steady State
7min @ 60% FTP
cooldown
2min @ 55% FTP to 40% FTP
Week Builder: Day 6 - Active Recovery + Sharp Efforts
Planned easy spin with a few short, controlled sharp efforts to maintain neuromuscular readiness while promoting recovery. Keeps fatigue low while preserving race-sharpness before ...
warmup
5min @ 35% FTP to 55% FTP
Steady State
10min @ 50% FTP
Intervals x8
10sec @ 125% FTP
2min 20sec @ 45% FTP
Steady State
7min @ 48% FTP
cooldown
5min @ 50% FTP to 35% FTP
W1-Sun 恢复骑 45min
极轻松恢复骑 45 分钟，目标功率 35–50% FTP（<50% FTP），以放松与促进恢复为主。保持轻松踏频与舒适节奏。
Steady State
45min @ 43% FTP
W2 D3 - Threshold / VO2 Mix (60min exact)
High-quality threshold work to push FTP. Shorter but intense intervals with full recoveries to allow quality efforts without excessive fatigue. Use power as primary control; accept...
warmup
10min @ 35% FTP to 60% FTP
Intervals x4
6min @ 98% FTP
4min @ 52% FTP
Steady State
10min @ 55% FTP
cooldown
10min @ 45% FTP to 32% FTP
W2 D5 - Sweet-Spot Tempo Add-on (60min exact)
Add extra sustained sweet-spot/tempo to increase training stimulus while keeping session length to 60 minutes. Hold smooth cadence and steady breathing; back off if HR drifts high....
warmup
10min @ 32% FTP to 52% FTP
Steady State
15min @ 72% FTP
Steady State
20min @ 82% FTP
Steady State
10min @ 60% FTP
cooldown
10min @ 45% FTP to 32% FTP
2h Zone 2 — Engaging Endurance
Two-hour endurance ride focused on Zone 2 (approx 55–75% FTP) with built-in variety: tempo pickups, cadence drills, and short rolling surges to keep the session interesting while p...
warmup
15min @ 40% FTP to 70% FTP
Steady State
15min @ 65% FTP
Intervals x6
2min @ 80% FTP
3min @ 60% FTP
Steady State
20min @ 60% FTP
Intervals x6
30sec @ 90% FTP
1min 30sec @ 60% FTP
Steady State
15min @ 60% FTP
cooldown
10min @ 60% FTP to 40% FTP
Endurance Builder - Blocked Sweet Spot
Build sustained endurance without spending hours. Repeated sweet-spot blocks increase time at high aerobic load to prepare you for long-distance riding.
warmup
15min @ 40% FTP to 70% FTP
Steady State
20min @ 88% FTP
Steady State
10min @ 60% FTP
Steady State
20min @ 88% FTP
cooldown
10min @ 60% FTP to 40% FTP
Tempo-to-Threshold Progression
Works the ability to sustain tempo and push up toward threshold — ideal for long-ridden efforts, breakaways, and making progress on keeping higher pace for longer. Progress by addi...
warmup
15min @ 40% FTP to 75% FTP
Intervals x3
15min @ 88% FTP
5min @ 55% FTP
Steady State
10min @ 102% FTP
Intervals x2
10min @ 95% FTP
5min @ 60% FTP
Steady State
5min @ 60% FTP
cooldown
10min @ 60% FTP to 40% FTP
W3 D2 - Aerobic Technique + Sprint Maintenance (60min exact)
Maintain sprint power and pedalling efficiency while keeping aerobic base work. Warm up thoroughly, then steady aerobic time with short all‑out sprints (6–8 × 6–10s) fully recovere...
warmup
15min @ 30% FTP to 60% FTP
Steady State
20min @ 56% FTP
Intervals x6
8sec @ 150% FTP
1min 52sec @ 45% FTP
Steady State
10min @ 55% FTP
cooldown
10min @ 45% FTP to 30% FTP
W3 D3 - Threshold / VO2 Quality (60min exact)
High-quality threshold/VO2 session to push FTP. Short, intense intervals with full recoveries to keep efforts crisp. Use power as primary control; expect HR to rise during reps but...
warmup
15min @ 30% FTP to 60% FTP
Intervals x6
3min @ 105% FTP
4min @ 52% FTP
Steady State
10min @ 55% FTP
cooldown
10min @ 45% FTP to 30% FTP
Cadence Control (ERG Off) - Alan 260W FTP
Practice cadence control and gear selection with ERG mode disabled. Alternates high-cadence and low-cadence efforts at specified power targets to improve pedaling smoothness, gear ...
warmup
10min @ 45% FTP to 60% FTP
Steady State
2min @ 55% FTP
Steady State
2min @ 55% FTP
Intervals x4
3min @ 75% FTP
2min @ 50% FTP
Intervals x4
3min @ 75% FTP
2min @ 50% FTP
Steady State
5min @ 60% FTP
cooldown
10min @ 55% FTP to 40% FTP
W4 D1 - Sweet-Spot Lite (60min exact)
Recovery week sweet-spot maintenance: two shorter, controlled sweet-spot blocks with longer recoveries to keep stimulus but reduce stress. Use power as primary control; if HR is un...
warmup
15min @ 30% FTP to 55% FTP
Steady State
15min @ 75% FTP
Steady State
10min @ 55% FTP
Steady State
10min @ 78% FTP
cooldown
10min @ 45% FTP to 30% FTP
Sprint + VO2 Max Blast (50 min) — 20s Sprints
Combination workout targeting sprint power and VO2 max: progressive warmup, VO2 intervals (3x5'), 20s all-out sprints (6 x 20s with recoveries), and a finishing VO2 set. Give true ...
warmup
10min @ 40% FTP to 70% FTP
Intervals x3
5min @ 105% FTP
3min @ 50% FTP
Steady State
3min @ 60% FTP
Intervals x6
20sec @ 160% FTP
40sec @ 50% FTP
Steady State
2min @ 55% FTP
Intervals x3
3min @ 110% FTP
2min @ 50% FTP
cooldown
10min @ 60% FTP to 40% FTP
45-Min Steady Ride
A simple 45-minute steady-state ride: warm up, hold a steady tempo for the main block to build aerobic endurance, then cool down. Suitable for most levels — adjust effort to feel s...
warmup
10min @ 35% FTP to 60% FTP
Steady State
40min @ 65% FTP
cooldown
10min @ 45% FTP to 30% FTP
30s Strength Bursts
Short, punchy 30-second low-cadence strength intervals to build torque and neuromuscular power. Use a big gear, focus on smooth, powerful single pedal strokes, and keep cadence ~55...
warmup
10min @ 35% FTP to 65% FTP
Steady State
3min @ 60% FTP
Intervals x8
30sec @ 115% FTP
1min 30sec @ 45% FTP
Steady State
3min @ 60% FTP
cooldown
5min @ 45% FTP to 30% FTP
Beginner Build: Easy Aerobic + Spins
A gentle entry-level session to build aerobic fitness, pedaling consistency, and confidence on the bike. Alternates easy steady efforts with short higher-cadence spins to teach rhy...
warmup
10min @ 30% FTP to 50% FTP
Steady State
10min @ 50% FTP
Intervals x6
1min @ 45% FTP
1min 30sec @ 35% FTP
Steady State
15min @ 45% FTP
Intervals x4
30sec @ 60% FTP
1min @ 45% FTP
cooldown
5min @ 40% FTP to 30% FTP
W4 D4 - Recovery Ride (60min exact)
Easy recovery ride during the deload week. Long steady aerobic time to promote recovery, lower resting HR, and reinforce pedalling efficiency. Keep effort conversational and use po...
warmup
10min @ 30% FTP to 50% FTP
Steady State
50min @ 52% FTP
Steady State
10min @ 70% FTP
cooldown
10min @ 45% FTP to 30% FTP
4x15 Z2 Endurance + Finisher (No Rest Before Finisher)
Endurance session: warm up, 4 x 15 min in Z2 with high cadence, no recovery between the final interval and the 5-min Z2 finisher, then an 8-min cooldown. Total ~86 minutes.
warmup
10min @ 0% FTP to 49% FTP
Intervals x3
15min @ 56% FTP
3min @ 48% FTP
Intervals x1
15min @ 56% FTP
0sec @ 56% FTP
Steady State
5min @ 58% FTP
cooldown
8min @ 49% FTP to 0% FTP
W5 D1 - Sweet-Spot Intensified (60min exact)
Packed sweet-spot session to push FTP: three solid blocks at elevated sweet-spot power with controlled recoveries. Hold steady cadence and use power as the primary control. If your...
warmup
10min @ 35% FTP to 60% FTP
Steady State
12min @ 82% FTP
Steady State
8min @ 84% FTP
Steady State
7min @ 80% FTP
Steady State
10min @ 55% FTP
cooldown
10min @ 45% FTP to 30% FTP
Weekend_LSD_60-70%FTP
3h低强度稳态骑行，针对 FTP150W：热身20min + 主课150min + 冷身15min，目标功率约60-70%FTP，踏频建议80-90rpm，提升有氧基础与脂肪代谢。
warmup
10min @ 50% FTP to 60% FTP
warmup
10min @ 60% FTP to 65% FTP
Steady State
2hr 30min @ 65% FTP
cooldown
5min @ 60% FTP to 55% FTP
cooldown
10min @ 50% FTP to 40% FTP
W1-D2 VO2 / Klimintervals
Dag 2: Kort maar krachtig VO2 en klimspecifieke intervals. Doel: verbeter VO2 en klimvermogen met langere zwaardere herhalingen.
warmup
15min @ 45% FTP to 70% FTP
Intervals x5
3min @ 125% FTP
4min @ 55% FTP
cooldown
10min @ 60% FTP to 45% FTP
Rozbudowany 3x40' Endurance z kadencją
Rozgrzewka 20 min ze stopniowym wzrostem mocy; główna część: 3 bloki po 40 min @72–75% FTP z 5 min luźno po każdym bloku i zmianami kadencji co 10 min (90→85→95→90); schłodzenie 20...
warmup
20min @ 55% FTP to 70% FTP
Intervals x3
40min @ 74% FTP
5min @ 60% FTP
cooldown
20min @ 60% FTP to 50% FTP
30-min Moderate Builder
A 30-minute moderately hard session with a solid warm-up, two sustained threshold-style efforts to build endurance and power, and a calming cooldown. Ideal when you want a compact,...
warmup
5min @ 40% FTP to 60% FTP
Steady State
3min @ 60% FTP
Intervals x2
10min @ 92% FTP
3min @ 50% FTP
Steady State
2min @ 55% FTP
Intervals x2
2min @ 105% FTP
1min @ 50% FTP
cooldown
5min @ 50% FTP to 35% FTP
周一-Z2低强度耐力（FTP150W）
8分钟热身（4min 50%FTP → 4min 70%FTP），60分钟主课Z2（75%FTP），5分钟冷身（45%FTP）。踏频建议：热身75-85rpm，主课85rpm，冷身70rpm。针对 FTP150W 的低强度有氧耐力训练。
warmup
4min @ 50% FTP to 50% FTP
warmup
4min @ 70% FTP to 70% FTP
Steady State
1hr @ 75% FTP
cooldown
5min @ 45% FTP to 45% FTP
周三-Z1主动恢复（FTP150W）
热身8分钟（4min @40%FTP → 4min @45%FTP），60分钟主课Z1（40%FTP），5分钟冷身（35%FTP）。极低强度以最大化恢复为目标，踏频建议65–75 rpm。
warmup
4min @ 40% FTP to 40% FTP
warmup
4min @ 45% FTP to 45% FTP
Steady State
1hr @ 40% FTP
cooldown
5min @ 35% FTP to 35% FTP
周四-Z4长间歇阈值（FTP150W）
热身8分钟（4min @50%FTP → 4min @80%FTP），主课10组（4min @105%FTP + 2min @45%FTP），总高强度时间约40分钟，冷身5分钟 @45%FTP。目标提升阈值功率与维持能力。踏频建议：热身75–90rpm，区间90rpm，恢复80rpm，冷身70rpm。
warmup
4min @ 50% FTP to 50% FTP
warmup
4min @ 80% FTP to 80% FTP
Intervals x10
4min @ 105% FTP
2min @ 45% FTP
cooldown
5min @ 45% FTP to 45% FTP
周一-Z2基础耐力（FTP150W）
热身8分钟（4min @50% FTP → 4min @70% FTP），57分钟主课Z2中高（75% FTP），5分钟冷身（45% FTP）。目标为稳态有氧耐力与踏频控制，建议踏频热身75–85 rpm，主课约88 rpm，冷身70 rpm。
warmup
4min @ 50% FTP to 50% FTP
warmup
4min @ 70% FTP to 70% FTP
Steady State
57min @ 75% FTP
cooldown
5min @ 45% FTP to 45% FTP
周三-Z1主动恢复（FTP150W）
超轻松恢复日：5分钟热身（40% FTP），30分钟主课（35% FTP），5分钟冷身（30% FTP）。以最大化恢复为目标，可视情况加入短暂停踏放松。踏频建议：热身70 rpm，主课≈68 rpm，冷身60 rpm。
warmup
5min @ 40% FTP to 40% FTP
Steady State
30min @ 35% FTP
cooldown
5min @ 30% FTP to 30% FTP
周六-Z4+Z5混合间歇（FTP150W）
热身10分钟（3min @50%FTP → 5min @80%FTP → 2min @50%FTP），主课10组（40s @115%FTP + 60s @45%FTP + 240s @105%FTP + 96s @45%FTP），总时长约65分钟，高强度与阈值结合刺激，冷身5分钟 @40%FTP。踏频建议：热身75–85 rpm，冲刺100 rpm，阈值90...
warmup
3min @ 50% FTP to 50% FTP
warmup
5min @ 80% FTP to 80% FTP
warmup
2min @ 50% FTP to 50% FTP
Intervals x10
40sec @ 115% FTP
1min @ 45% FTP
Intervals x10
4min @ 105% FTP
1min 36sec @ 45% FTP
cooldown
5min @ 40% FTP to 40% FTP
W5 D2 - Re-entry Aerobic + Short Sprints (60min, eased)
Restart session after brief illness: steady aerobic work with short, reduced sprint volume. Warm up thoroughly; perform 4 × 6–8s all‑out sprints (instead of 6) with long recoveries...
warmup
15min @ 30% FTP to 55% FTP
Steady State
20min @ 56% FTP
Intervals x4
8sec @ 150% FTP
1min 52sec @ 45% FTP
Steady State
10min @ 55% FTP
cooldown
10min @ 45% FTP to 30% FTP
Active Recovery Spin (60min easy)
Easy recovery ride to promote circulation and recovery without adding stress. Keep effort conversational, cadence smooth (85–95 rpm), and avoid hard efforts. If HR is higher than n...
warmup
10min @ 25% FTP to 45% FTP
Steady State
30min @ 45% FTP
Steady State
20min @ 50% FTP
Steady State
10min @ 45% FTP
cooldown
10min @ 40% FTP to 25% FTP
3x20 HR Build (translated to power)
Three 20-minute progressive build efforts targeting higher heart rate bands. Warmup 10 min, 20' at ~140-150 bpm (tempo), 20' at ~150-160 bpm (upper tempo/sweet spot), 20' at ~160-1...
warmup
10min @ 40% FTP to 60% FTP
Steady State
20min @ 70% FTP
Steady State
20min @ 82% FTP
Steady State
20min @ 93% FTP
cooldown
10min @ 60% FTP to 40% FTP
Neuromuscular Sprints (Erg Off)
Short, maximal sprints to boost peak wattage and neuromuscular power. Erg mode off — use gearing and cadence to hit the target powers. Full recoveries to allow high quality efforts...
warmup
15min @ 40% FTP to 60% FTP
Intervals x2
10sec @ 160% FTP
2min @ 35% FTP
Intervals x3
12sec @ 200% FTP
2min 30sec @ 35% FTP
Intervals x3
8sec @ 250% FTP
3min @ 35% FTP
cooldown
10min @ 50% FTP to 30% FTP
Zone2Zone3 Mix - Feb 2026
Easy evening session focused on Zone 2 with short Zone 3 ramps. No efforts enter Zone 4. Segments are all ≤5 minutes. FTP = 280 W. Avg cadence ~85 RPM throughout.
warmup
5min @ 45% FTP to 60% FTP
Steady State
5min @ 62% FTP
Intervals x4
2min @ 80% FTP
1min @ 62% FTP
Steady State
5min @ 65% FTP
Intervals x5
1min @ 78% FTP
1min @ 62% FTP
Steady State
5min @ 66% FTP
Intervals x3
1min 30sec @ 82% FTP
1min @ 62% FTP
Steady State
5min @ 60% FTP
cooldown
3min @ 55% FTP to 45% FTP
40-min FTP Builder (IC Trainer Friendly)
40-minute FTP-focused session tuned for IC Trainer: steady threshold blocks, explicit cadence ranges, and smooth power holds to match trainer control. Warm-up and cooldown included...
warmup
10min @ 45% FTP to 60% FTP
Intervals x1
10min @ 90% FTP
1min @ 60% FTP
Intervals x2
10min @ 100% FTP
2min @ 60% FTP
Intervals x4
30sec @ 120% FTP
30sec @ 60% FTP
cooldown
10min @ 60% FTP to 45% FTP
40-min FTP Builder (IC Trainer .zwo)
40-minute FTP session converted to Zwift .zwo XML layout for IC Trainer. Warm-up, two steady threshold blocks, short surges, and cooldown. Save as .zwo and import into IC Trainer.
warmup
10min @ 45% FTP to 60% FTP
Steady State
10min @ 90% FTP
Steady State
10min @ 100% FTP
Intervals x4
30sec @ 120% FTP
30sec @ 60% FTP
cooldown
10min @ 60% FTP to 45% FTP
40-min FTP Builder
Focused 40-minute FTP session: warm-up, two sustained threshold blocks with short recoveries, a short hard push, and cooldown. Designed to maximize time at threshold within 40 minu...
warmup
10min @ 40% FTP to 65% FTP
Intervals x2
10min @ 100% FTP
2min @ 60% FTP
Steady State
3min @ 105% FTP
cooldown
10min @ 60% FTP to 45% FTP
40-min FTP Builder - iTrainer (ZWO)
ZWO-format 40-minute FTP session: warmup, two threshold intervals, a short supra-threshold push, and cooldown. Save as .zwo and import into iTrainer.
warmup
10min @ 40% FTP to 65% FTP
Intervals x2
10min @ 100% FTP
2min @ 60% FTP
Steady State
3min @ 105% FTP
cooldown
10min @ 60% FTP to 45% FTP
WeekA D1 - Sweet-Spot Builder (60min exact)
Restart FTP progression with two solid sweet-spot blocks. Aim for consistent power and smooth cadence. If heart rate is unusually high for the power, reduce power ~3–5%. FTP = 158 ...
warmup
10min @ 35% FTP to 60% FTP
Steady State
15min @ 84% FTP
Steady State
6min @ 56% FTP
Steady State
12min @ 82% FTP
cooldown
10min @ 45% FTP to 30% FTP
2-Hour Base Ride — Steady Aerobic
Two-hour base endurance ride designed as steady Zone 2 power with short cadence and seated/standing drills to promote comfort and muscular endurance. Target power ~56–70% FTP (Zone...
warmup
15min @ 35% FTP to 55% FTP
Steady State
50min @ 58% FTP
Steady State
30min @ 62% FTP
Steady State
20min @ 56% FTP
cooldown
10min @ 50% FTP to 35% FTP
WeekA D2 - Aerobic Technique + Short Sprints (60min exact)
Maintain sprint power and pedalling efficiency after your return. Warm up thoroughly; steady aerobic time with 4–6 short all‑out sprints (6–8s) with full recoveries. Do sprints wit...
warmup
15min @ 30% FTP to 60% FTP
Steady State
20min @ 56% FTP
Intervals x5
8sec @ 150% FTP
1min 52sec @ 45% FTP
Steady State
10min @ 55% FTP
cooldown
10min @ 45% FTP to 30% FTP
20' Power Builder
A focused session to raise 20-minute power by targeting sustained efforts at and above 20-min race pace. Contains progressively challenging intervals to train aerobic power and pac...
warmup
15min @ 40% FTP to 60% FTP
Intervals x2
10min @ 95% FTP
5min @ 60% FTP
Intervals x2
10min @ 102% FTP
5min @ 60% FTP
Steady State
20min @ 98% FTP
Intervals x4
1min @ 115% FTP
1min @ 60% FTP
cooldown
10min @ 55% FTP to 40% FTP
WeekA D3 - Threshold / VO2 Quality (60min exact)
High-quality threshold/VO2 session to drive FTP gains. Short intense reps with full recoveries to keep each effort sharp. Use power as the primary control; accept HR rise during re...
warmup
15min @ 35% FTP to 60% FTP
Intervals x5
4min @ 100% FTP
4min @ 52% FTP
Steady State
10min @ 55% FTP
cooldown
10min @ 45% FTP to 30% FTP
Threshold 2x8 (50m) - HR 159bpm
50-minute threshold session with 2 x 8:00 threshold efforts targeting 159 bpm (≈84% of max HR of 190). Power set to 1.00 FTP for the threshold blocks — adjust power if you know a d...
warmup
10min @ 45% FTP to 65% FTP
Steady State
5min @ 75% FTP
Steady State
3min @ 90% FTP
Intervals x1
8min @ 100% FTP
4min @ 60% FTP
Steady State
7min @ 60% FTP
Intervals x1
8min @ 100% FTP
2min @ 55% FTP
cooldown
5min @ 60% FTP to 45% FTP
Power + 30/30 Sprint Mix
Warm-up with 2 fast spins, then 5x 1:00 high-intensity power intervals with equal recovery. 5 min active recovery, then 10x 30/30 all-out sprints. Finish with 10 min cooldown.
warmup
8min @ 40% FTP to 65% FTP
Intervals x2
30sec @ 95% FTP
30sec @ 45% FTP
Intervals x5
1min @ 110% FTP
1min @ 50% FTP
Steady State
5min @ 40% FTP
Intervals x10
30sec @ 150% FTP
30sec @ 40% FTP
cooldown
10min @ 50% FTP to 35% FTP
30m Zone 2 Express
A short, focused Zone 2 ride to build aerobic base and aid recovery. Easy warm-up into steady Zone 2, with a tiny bump mid-ride to maintain engagement, then an easy cooldown. Keep ...
warmup
5min @ 40% FTP to 60% FTP
Steady State
20min @ 65% FTP
Steady State
1min @ 75% FTP
Steady State
1min @ 65% FTP
cooldown
3min @ 55% FTP to 35% FTP
Threshold 2x8 (50m) - HR 159bpm
50-minute threshold session with 2 x 8:00 threshold efforts targeting 159 bpm (≈84% of HRmax 190). Power set to 1.00 FTP for the threshold blocks. On your Karoo, add HR target = 15...
warmup
10min @ 45% FTP to 65% FTP
Steady State
5min @ 75% FTP
Steady State
3min @ 90% FTP
Intervals x1
8min @ 100% FTP
4min @ 60% FTP
Steady State
7min @ 60% FTP
Intervals x1
8min @ 100% FTP
2min @ 55% FTP
cooldown
5min @ 60% FTP to 45% FTP
Gangsta Groove — 38m Zone 2 with Flavor (5m CD + Shizzle)
Mostly Zone 2 aerobic work with short bursts of cadence and tempo variety to keep it interesting. Includes a 3-minute playful 'shizzle' tempo segment before a 5-minute cooldown. St...
warmup
10min @ 40% FTP to 60% FTP
Steady State
12min @ 65% FTP
Steady State
1min 30sec @ 70% FTP
Steady State
7min @ 65% FTP
Steady State
1min @ 80% FTP
Steady State
5min @ 65% FTP
Steady State
45sec @ 75% FTP
Steady State
3min @ 72% FTP
cooldown
5min @ 55% FTP to 35% FTP
Threshold / Strength Mix (1h)
A mid-week quality session combining threshold efforts and seated low-cadence strength to maintain FTP and improve muscular endurance. If you’re fat-adapted, consider a small carb ...
warmup
15min @ 40% FTP to 75% FTP
Intervals x2
10min @ 100% FTP
5min @ 60% FTP
Steady State
5min @ 50% FTP
Intervals x3
3min @ 85% FTP
2min @ 50% FTP
cooldown
10min @ 55% FTP to 40% FTP
Recovery Spin - 45 min
Easy recovery ride to promote blood flow, aid recovery, and prepare legs for the next hard session. Keep power very light and enjoy the spin. Hydrate and top up electrolytes; no ca...
warmup
5min @ 30% FTP to 50% FTP
Steady State
40min @ 45% FTP
cooldown
5min @ 45% FTP to 30% FTP
WeekB D2 - Aerobic Technique + Short Sprints (60min exact, eased)
Keep legs fresh after your hard outdoor ride: steady aerobic time with short sprint maintenance. Warm up well and only do sprints if you feel recovered—4 × 6–8s all‑out with full r...
warmup
15min @ 30% FTP to 55% FTP
Steady State
20min @ 56% FTP
Intervals x4
8sec @ 150% FTP
1min 52sec @ 45% FTP
Steady State
10min @ 55% FTP
cooldown
10min @ 45% FTP to 30% FTP
2x14x0:10 All-Out (53m)
53-minute neuromuscular power session: 2 sets of 14 x 10s all-out sprints. Use maximal effort for the 10s sprints (~2.0 FTP or 'all-out'), high cadence (100+ rpm). Short recoveries...
warmup
10min @ 40% FTP to 60% FTP
Steady State
5min @ 75% FTP
Steady State
3min @ 85% FTP
Intervals x14
10sec @ 200% FTP
20sec @ 45% FTP
Steady State
5min @ 60% FTP
Intervals x14
10sec @ 200% FTP
20sec @ 45% FTP
cooldown
10min @ 60% FTP to 40% FTP
Progressive Warmup → 45' @80% + 10' Low-Cadence @90%
15' progressive warm-up (45→75% FTP), 4×30" at 100% FTP with 1' recovery at 50% FTP, then a non-stop main set: 45' at 80% FTP immediately into 10' at 90% FTP at low cadence (<60 rp...
warmup
15min @ 45% FTP to 75% FTP
Intervals x4
30sec @ 100% FTP
1min @ 50% FTP
Steady State
45min @ 80% FTP
Steady State
10min @ 90% FTP
cooldown
5min @ 55% FTP to 45% FTP
4-hr Steady Endurance (HR ~111 bpm)
Long steady aerobic ride designed to approximate a heart rate of ~111 bpm. Mostly steady effort around 50–60% FTP (with brief micro-recoveries) to manage fatigue over 4 hours. Fuel...
warmup
15min @ 35% FTP to 55% FTP
Steady State
1hr @ 55% FTP
Steady State
5min @ 48% FTP
cooldown
10min @ 50% FTP to 35% FTP
Sprint Blitz — 2x5x10s All-Out (58 min)
Two sets of 5 all-out 10-second sprints (2x5x0:10) with full recoveries between sprints and a longer recovery between sets. Warm-up includes progressive prep sprints. onPower is se...
warmup
15min @ 40% FTP to 60% FTP
Steady State
5min @ 50% FTP
Intervals x1
10sec @ 180% FTP
1min 50sec @ 45% FTP
Steady State
3min @ 45% FTP
Intervals x5
10sec @ 250% FTP
1min 50sec @ 40% FTP
Steady State
7min @ 45% FTP
Intervals x5
10sec @ 250% FTP
1min 50sec @ 40% FTP
cooldown
13min @ 45% FTP to 30% FTP
Threshold 15:00 @ HR159 (45m)
45-minute session with a 15:00 threshold effort targeting 159 bpm (~84% of HRmax 190). Threshold power set at 1.00 FTP. Add HR target = 159 bpm to the 15:00 interval on your Karoo ...
warmup
10min @ 45% FTP to 65% FTP
Steady State
5min @ 75% FTP
Steady State
3min @ 90% FTP
Intervals x1
15min @ 100% FTP
5min @ 60% FTP
Steady State
10min @ 60% FTP
Steady State
2min @ 95% FTP
cooldown
5min @ 60% FTP to 45% FTP
6x4 Threshold/VO2 - 110% FTP
Six 4-minute hard efforts targeting ~110% FTP to develop high-end threshold and VO2 power. Keep efforts steady and controlled, use recoveries to normalize breathing and cadence. Go...
warmup
15min @ 40% FTP to 65% FTP
Intervals x6
4min @ 110% FTP
3min @ 50% FTP
cooldown
10min @ 60% FTP to 40% FTP
VO2Max 3x5min (Tall Uppers, Easy Lowers)
Three 5-minute VO2max efforts with 6-minute very easy recoveries. Hard intervals at ~115% FTP to target VO2, long easy lowers at very low wattage to maximize recovery and quality o...
warmup
15min @ 45% FTP to 65% FTP
Intervals x3
5min @ 115% FTP
6min @ 40% FTP
cooldown
10min @ 55% FTP to 40% FTP
WeekC D3 - Strength / High-Torque Session (60min exact)
Seated low-cadence strength work to build leg force that transfers to sprint and threshold power. Focus on smooth, controlled torque at 50–60 rpm. If you can’t hold target power wi...
warmup
15min @ 30% FTP to 60% FTP
Intervals x6
3min @ 115% FTP
4min @ 55% FTP
Steady State
10min @ 55% FTP
cooldown
10min @ 45% FTP to 30% FTP
NewWeek D2 - Aerobic Technique + Sprint Maintenance (60min exact, eased)
Keep pedalling efficiency and sprint power while staying mindful of recovery. Warm up thoroughly, then steady aerobic time with a short neuromuscular block of fully recovered all‑o...
warmup
15min @ 30% FTP to 60% FTP
Steady State
20min @ 56% FTP
Intervals x4
8sec @ 150% FTP
1min 52sec @ 45% FTP
Steady State
10min @ 55% FTP
cooldown
10min @ 45% FTP to 30% FTP
Vo2 Max Blaster
The Vo2 Max Blaster workout focuses on increasing your Vo2 max, which is essential for improving your FTP. It includes short, intense intervals to challenge your cardiovascular sys...
warmup
10min @ 40% FTP to 65% FTP
Intervals x5
3min @ 120% FTP
2min @ 60% FTP
cooldown
5min @ 75% FTP to 55% FTP
Threshold Booster
The Threshold Booster workout is designed to increase your lactate threshold, which is crucial for improving FTP. It includes intervals at or slightly above your threshold power to...
warmup
10min @ 40% FTP to 65% FTP
Intervals x3
6min @ 95% FTP
3min @ 70% FTP
cooldown
5min @ 75% FTP to 55% FTP
FRC Crusher
The FRC Crusher workout is designed to boost your Functional Reserve Capacity, which is crucial for sustained efforts during intense rides and races. This workout will challenge yo...
warmup
10min @ 40% FTP to 65% FTP
Intervals x5
30sec @ 120% FTP
30sec @ 50% FTP
Intervals x3
1min @ 95% FTP
30sec @ 75% FTP
Intervals x2
1min 30sec @ 100% FTP
30sec @ 80% FTP
Steady State
3min @ 85% FTP
Intervals x2
1min @ 120% FTP
30sec @ 75% FTP
Intervals x3
30sec @ 100% FTP
30sec @ 80% FTP
cooldown
5min @ 60% FTP to 40% FTP
High-Intensity 60-minute Smasher (Extended Warm-Up & Cooldown)
This modified high-intensity workout gives more time for a thorough warm-up and cooldown while maintaining the challenging intervals within a 60-minute frame. Always remember, ever...
warmup
10min @ 50% FTP to 85% FTP
Intervals x5
6min @ 120% FTP
3min @ 65% FTP
cooldown
10min @ 85% FTP to 55% FTP
Sweet Spot Intro
An introduction to sweet spot training, designed to be manageable but will definitely get you sweating.
warmup
10min @ 40% FTP to 70% FTP
Intervals x2
8min @ 88% FTP
2min @ 50% FTP
cooldown
5min @ 60% FTP to 30% FTP
HIIT 40/20 Blast
This is a High-Intensity Interval Training (HIIT) workout using 40 second 'on' intervals at 120% FTP, followed by 20 second 'off' intervals at 50% FTP. It's a challenging but highl...
warmup
10min @ 50% FTP to 70% FTP
Intervals x10
40sec @ 120% FTP
20sec @ 50% FTP
cooldown
10min @ 70% FTP to 50% FTP
Short Endurance Run
This short endurance run workout is designed to help you build endurance and improve your aerobic capacity in a shorter amount of time. It's a great option for beginners or anyone ...
warmup
5min @ 50% FTP to 60% FTP
Steady State
10min @ 60% FTP
Steady State
10min @ 60% FTP
cooldown
5min @ 50% FTP to 40% FTP
FTP Booster
This workout is a compact but effective session to help increase your FTP. It combines intervals and steady-state efforts to challenge your sustainable power output.
warmup
10min @ 40% FTP to 60% FTP
Intervals x3
10min @ 90% FTP
5min @ 70% FTP
Steady State
30min @ 85% FTP
Intervals x2
5min @ 95% FTP
5min @ 75% FTP
cooldown
10min @ 60% FTP to 40% FTP
Day4 - Cadence Crusher
Focused on improving your pedal efficiency and leg speed.
warmup
5min @ 40% FTP to 65% FTP
Intervals x5
3min @ 90% FTP
2min @ 60% FTP
cooldown
5min @ 65% FTP to 40% FTP
Day1 - Power Builder
Focused on building your power. Lots of short, high-intensity intervals.
warmup
5min @ 40% FTP to 65% FTP
Intervals x6
1min @ 105% FTP
2min @ 60% FTP
cooldown
5min @ 65% FTP to 40% FTP
Beginner's FTP Boost
This workout will help strengthen your legs, lungs, and heart and make you familiar with structured workouts. It's a blend of warming up, small intervals, steady state and cooldown...
warmup
15min @ 50% FTP to 65% FTP
Intervals x5
5min @ 85% FTP
3min 20sec @ 65% FTP
Steady State
15min @ 75% FTP
cooldown
10min @ 65% FTP to 40% FTP
Sweet Spot Burner
The Sweet Spot Burner workout is designed to challenge your limits and boost your FTP. Over the course of this 1-hour session, you'll alternate between intense Sweet Spot intervals...
warmup
10min @ 40% FTP to 60% FTP
Intervals x4
10min @ 92% FTP
5min @ 70% FTP
cooldown
15min @ 60% FTP to 40% FTP
Run Faster 5K
This workout focuses on increasing your speed and endurance to improve your 5K running time. High Intensity Interval Training (HIIT) is a proven method to push your limits and get ...
warmup
10min @ 60% FTP to 70% FTP
Intervals x8
1min @ 110% FTP
1min 30sec @ 60% FTP
Steady State
5min @ 70% FTP
Intervals x8
1min @ 120% FTP
1min 30sec @ 60% FTP
cooldown
10min @ 70% FTP to 60% FTP
Rønnestadt Intervals
This workout focuses on the highly effective Rønnestadt interval structure where you'll push hard for 30 seconds then get a 15-second recovery. This method will help build both you...
warmup
15min @ 50% FTP to 70% FTP
Intervals x40
30sec @ 120% FTP
15sec @ 50% FTP
cooldown
10min @ 50% FTP to 20% FTP
Daily FTP Boost
A structured 35-minute daily session incorporating steady-state riding and intervals. It's designed to enhance your FTP and endurance over the long term. The intervals will stress ...
warmup
5min @ 55% FTP to 75% FTP
Intervals x2
5min @ 90% FTP
3min @ 75% FTP
Steady State
5min @ 83% FTP
Intervals x2
5min @ 90% FTP
3min @ 75% FTP
cooldown
5min @ 75% FTP to 55% FTP
5K+ Run Intervals
Want to get faster at your 5K? This workout includes intervals faster than your 5K pace, designed to enhance your running speed and overall efficiency.
warmup
10min @ 50% FTP to 70% FTP
Intervals x6
5min @ 105% FTP
3min 20sec @ 80% FTP
cooldown
10min @ 70% FTP to 50% FTP
SST Boost
This workout focuses on sweet spot efforts, which will push your limits and help increase your FTP. By incorporating intervals and steady-state efforts, you'll improve your aerobic...
warmup
10min @ 40% FTP to 65% FTP
Intervals x3
5min @ 90% FTP
2min @ 75% FTP
Steady State
10min @ 85% FTP
Intervals x4
3min @ 95% FTP
1min @ 75% FTP
cooldown
5min @ 70% FTP to 50% FTP
HIIT Smasher 1.0
A high intensity interval training (HIIT) session to improve your speed and peak power output.
warmup
15min @ 50% FTP to 70% FTP
Intervals x10
1min @ 120% FTP
2min @ 50% FTP
cooldown
10min @ 70% FTP to 30% FTP
Running HIIT
This High Intensity Interval Training session is a fantastic way to improve your running speed and cardio fitness. The workout alternates between intense bursts of speed and recove...
warmup
10min @ 50% FTP to 70% FTP
Intervals x5
1min @ 120% FTP
2min @ 60% FTP
Steady State
3min @ 70% FTP
Intervals x5
1min @ 120% FTP
2min @ 60% FTP
cooldown
5min @ 70% FTP to 50% FTP
High End Zone 2 with Cool Down
This 120-minute High End Zone 2 workout is designed to push your aerobic system to the next level. The workout includes longer intervals at the upper end of zone 2, which will help...
warmup
10min @ 50% FTP to 65% FTP
Steady State
30min @ 70% FTP
Steady State
5min @ 75% FTP
Steady State
25min @ 70% FTP
Steady State
5min @ 75% FTP
Steady State
25min @ 70% FTP
Steady State
5min @ 75% FTP
Steady State
30min @ 70% FTP
cooldown
10min @ 55% FTP to 40% FTP
Pedal Pyramid to Powerhood
Climb up and down the power pyramid with this fun but challenging workout. Pedal hard and rule the road like a Pharaoh!
warmup
10min @ 50% FTP to 75% FTP
Intervals x5
1min @ 120% FTP
1min @ 75% FTP
Intervals x4
2min @ 115% FTP
1min @ 75% FTP
Intervals x3
3min @ 110% FTP
1min @ 75% FTP
Intervals x4
2min @ 115% FTP
1min @ 75% FTP
Intervals x5
1min @ 120% FTP
1min @ 75% FTP
cooldown
10min @ 75% FTP to 50% FTP
Tour de Pyramids
Cycle your way up and down the pyramids with this intensive workout. A mix of different power levels and durations will take you from the base to the top, and then back down again....
warmup
5min @ 50% FTP to 70% FTP
Steady State
5min @ 80% FTP
Steady State
10min @ 90% FTP
Steady State
15min @ 100% FTP
Steady State
10min @ 90% FTP
Steady State
5min @ 80% FTP
cooldown
5min @ 70% FTP to 30% FTP
1 Hour Criterium Simulation
This workout simulates the demands of a criterium race with plenty of short, sharp efforts and little recovery. Perfect for building your anaerobic capacity, and improving the abil...
warmup
15min @ 50% FTP to 70% FTP
Intervals x8
1min @ 120% FTP
1min @ 60% FTP
Steady State
5min @ 85% FTP
Intervals x10
30sec @ 150% FTP
30sec @ 70% FTP
Steady State
5min @ 85% FTP
Intervals x8
1min @ 120% FTP
1min @ 60% FTP
cooldown
10min @ 50% FTP to 30% FTP
Easy Intervals
Today it's time for some easy interval training to polish your cycling technique and gently increase your strength.
warmup
10min @ 50% FTP to 60% FTP
Intervals x6
1min @ 70% FTP
2min @ 50% FTP
cooldown
10min @ 65% FTP to 55% FTP
Random Endurance
90 minutes of varied intensity endurance training. Prepare for short blocks that vary randomly between 55% and 75% of your FTP, keeping you engaged throughout. Let's build that sta...
warmup
5min @ 30% FTP to 50% FTP
Intervals x32
1min 40sec @ 67% FTP
50sec @ 55% FTP
Intervals x32
1min 40sec @ 75% FTP
50sec @ 55% FTP
Intervals x32
1min 40sec @ 67% FTP
50sec @ 55% FTP
Intervals x32
1min 40sec @ 75% FTP
50sec @ 55% FTP
cooldown
5min @ 50% FTP to 30% FTP
Beginner's Ride
This is a beginner's ride aimed at getting you comfortable on your bike and introducing your body to exercise. We will start slowly and steadily increase the intensity throughout t...
warmup
10min @ 40% FTP to 60% FTP
Steady State
15min @ 60% FTP
Intervals x4
1min @ 70% FTP
2min @ 50% FTP
Steady State
15min @ 60% FTP
cooldown
10min @ 60% FTP to 40% FTP
Express Stamina Builder
An express workout designed to build upon your stamina, this is great for beginners with limited time. It includes a warmup, short bursts of increased effort, and a cooldown.
warmup
5min @ 50% FTP to 60% FTP
Steady State
5min @ 65% FTP
Steady State
5min @ 70% FTP
Steady State
5min @ 75% FTP
cooldown
5min @ 50% FTP to 40% FTP
5k Time Trial
This workout is designed to improve your speed and endurance for a 5k race. It includes intervals at race pace to simulate the demands of race day. Keep pushing yourself during the...
warmup
10min @ 50% FTP to 70% FTP
Intervals x4
5min @ 90% FTP
1min @ 60% FTP
Steady State
3min @ 70% FTP
Intervals x4
4min @ 90% FTP
2min @ 60% FTP
cooldown
5min @ 60% FTP to 40% FTP
HYROX Speed Builder
This speed building workout enhances your pace, boosting cardiovascular strength with short, high-intensity intervals.
warmup
10min @ 50% FTP to 70% FTP
Intervals x8
1min @ 120% FTP
2min @ 60% FTP
cooldown
10min @ 70% FTP to 50% FTP
Progressive Power Run
This is a progressive run that builds up your speed in stages, finishing off with a demanding 7-mile run at a 9.3mph. It's a stamina workout designed to push your limits and boost ...
Steady State
3min @ 63% FTP
Steady State
8min @ 75% FTP
Steady State
3min @ 81% FTP
Steady State
3min @ 88% FTP
Steady State
3min @ 100% FTP
Steady State
1hr 7min @ 116% FTP
Steady State
1min 30sec @ 38% FTP
Steady State
18min @ 88% FTP
Zone 2 Booster with Variety (60 min + Cooldown)
An exactly 60-minute workout, this steady Zone 2 session includes varied intervals and a relaxing cooldown to keep you engaged while challenging your endurance.
warmup
10min @ 40% FTP to 60% FTP
Intervals x2
7min 30sec @ 70% FTP
3min 45sec @ 60% FTP
Steady State
7min 30sec @ 65% FTP
Intervals x2
3min 45sec @ 75% FTP
1min 52sec @ 65% FTP
cooldown
5min @ 50% FTP to 40% FTP
Run-Walk IntervalsWk1
This is a 30-minute interval workout with running and walking. Aim for two minutes of running at a challenging pace, follow with a minute of walking recovery.
warmup
2min @ 56% FTP to 62% FTP
Intervals x10
2min @ 62% FTP
1min @ 35% FTP
cooldown
2min @ 62% FTP to 56% FTP
Max 3-min Power Boost
This workout focuses on improving your max 3-min power. Repeated high intensity intervals challenge your anaerobic system, boosting your power output for short bursts.
warmup
15min @ 55% FTP to 90% FTP
Intervals x4
3min @ 120% FTP
6min @ 60% FTP
cooldown
10min @ 90% FTP to 55% FTP
5K Fitness Builder
This run-based session aims to build your endurance towards a 5K goal. Your treadmill setup would be adjusted appropriately with incline and speed changes during the workout, enabl...
warmup
5min @ 25% FTP to 35% FTP
Intervals x5
3min @ 40% FTP
2min @ 30% FTP
cooldown
5min @ 28% FTP to 22% FTP
Speed Stamina (Run)
This run workout focuses on building your speed and stamina. You'll start with a warm-up, move on to intervals, steady state, and end with a cooldown.
warmup
5min @ 60% FTP to 80% FTP
Intervals x3
5min @ 90% FTP
2min 30sec @ 65% FTP
Steady State
10min @ 80% FTP
cooldown
5min @ 80% FTP to 60% FTP
Sprint Race Dominator
This workout is designed to improve your sprinting ability and speed endurance, giving you an edge in sprint races. It incorporates high-intensity intervals and longer efforts to t...
warmup
10min @ 40% FTP to 65% FTP
Intervals x5
20sec @ 130% FTP
40sec @ 80% FTP
Steady State
5min @ 90% FTP
Intervals x5
10sec @ 140% FTP
40sec @ 80% FTP
Steady State
5min @ 90% FTP
cooldown
10min @ 65% FTP to 40% FTP
Light VO2 Max Booster
This light, yet productive workout is perfect for those days when you prefer a less intense session while still aiming for progress on your VO2 Max. It gives you a series of modera...
warmup
5min @ 40% FTP to 60% FTP
Intervals x4
1min @ 100% FTP
1min 30sec @ 40% FTP
cooldown
5min @ 40% FTP to 20% FTP
Van der Poel Voltage
An advanced-level bike workout inspired by Mathieu van der Poel. It targets increasing explosive power through intense short intervals and active recovery periods.
warmup
10min @ 50% FTP to 70% FTP
Intervals x10
30sec @ 130% FTP
3min @ 75% FTP
cooldown
10min @ 60% FTP to 30% FTP
Newbie Power
Perfect for beginners, this workout is designed to introduce you to structured training. The workout focuses on comfortable endurance riding with a few brief efforts to build your ...
warmup
10min @ 30% FTP to 50% FTP
Steady State
20min @ 55% FTP
Intervals x5
30sec @ 65% FTP
1min 30sec @ 45% FTP
Steady State
20min @ 55% FTP
cooldown
5min @ 45% FTP to 30% FTP
Sunday: Sweet Spot and Endurance
Time to polish off the week with a sweet spot endurance ride. These types of efforts are fantastic for advancing your FTP and overall energy efficiency, and also improve recovery f...
warmup
15min @ 50% FTP to 70% FTP
Intervals x2
15min @ 88% FTP
5min @ 70% FTP
cooldown
15min @ 70% FTP to 50% FTP
Ironman Full Training Plan
This training plan is designed to prepare you for an Ironman full triathlon. It includes a mix of long endurance rides, interval sessions, and recovery days to help you build your ...
warmup
10min @ 50% FTP to 70% FTP
Steady State
50min @ 70% FTP
Intervals x4
10min @ 90% FTP
5min @ 80% FTP
Steady State
40min @ 75% FTP
Intervals x5
15min @ 95% FTP
5min @ 80% FTP
Steady State
1hr @ 70% FTP
cooldown
10min @ 70% FTP to 50% FTP
Golden Coast Grinder