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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
Zona 2 Variada
Este treino vai te ajudar a desenvolver resistência e condicionamento aeróbico. O objetivo é manter uma intensidade constante dentro da Zona 2, mas com algumas variações de potênci...
warmup
15min @ 50% FTP to 60% FTP
Steady State
10min @ 60% FTP
Steady State
10min @ 55% FTP
Steady State
10min @ 65% FTP
Steady State
10min @ 60% FTP
Intervals x5
1min @ 70% FTP
2min @ 50% FTP
Steady State
10min @ 60% FTP
Steady State
10min @ 55% FTP
Steady State
10min @ 65% FTP
Steady State
10min @ 60% FTP
cooldown
15min @ 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
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
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
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
80s Sweet Spot Spin
An 80s-inspired bike session focusing on sweet spot training. Perfect for those looking to increase their FTP in style.
warmup
10min @ 40% FTP to 65% FTP
Intervals x4
5min @ 88% FTP
2min @ 50% FTP
Steady State
10min @ 75% FTP
Intervals x4
5min @ 90% FTP
2min @ 50% FTP
cooldown
5min @ 55% 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
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
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
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
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
Speed Booster Series
A high-intensity session to improve your speed.
warmup
10min @ 50% FTP to 70% FTP
Intervals x6
4min @ 110% FTP
2min @ 60% FTP
cooldown
10min @ 60% FTP to 30% 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
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
90 Min FTP Blast
4x10 minute blocks at 85% FTP, with 5 minute recoveries. Interspersed with short bursts of intensity to keep engagement high. Excellent for your triathlon training!
warmup
15min @ 55% FTP to 70% FTP
Intervals x4
10min @ 85% FTP
5min @ 65% FTP
Steady State
10min @ 90% FTP
Intervals x3
45sec @ 110% FTP
15sec @ 50% FTP
Steady State
10min @ 85% FTP
Intervals x4
40sec @ 110% FTP
20sec @ 40% FTP
cooldown
15min @ 55% FTP to 30% 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
VO2max Crusader
A gruelling session to increase your VO2max, your body's ability to use oxygen efficiently. This workout features short, intense intervals to push your heart and lungs to their lim...
warmup
15min @ 50% FTP to 70% 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
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
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
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
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
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
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
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
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
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
50-min Zone 2
This is a 50-minute workout in Zone 2 - perfect for building aerobic endurance, improving fat metabolism, and promoting recovery. It's all about maintaining a steady, manageable pa...
warmup
10min @ 50% FTP to 60% FTP
Steady State
40min @ 65% FTP
cooldown
10min @ 60% FTP to 40% FTP
3x9x30/60 Sec HIIT Pogača
This High-Intensity Interval Training (HIIT) workout comprises 3 sets of 9 intervals. You'll alternate between 30 seconds of high-intensity riding and 60 seconds of recovery. This ...
warmup
15min @ 50% FTP to 65% FTP
Intervals x9
30sec @ 120% FTP
1min @ 50% FTP
Steady State
3min @ 60% FTP
Intervals x9
30sec @ 120% FTP
1min @ 50% FTP
Steady State
3min @ 60% FTP
Intervals x9
30sec @ 120% FTP
1min @ 50% FTP
cooldown
15min @ 50% FTP to 35% 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
Steady Endurance
A longer, steady state workout focused on improving endurance.
Steady State
1hr 30min @ 75% FTP
G1 Pro Endurance Builder
This workout is designed to help you build endurance, strength, and improve your aerobic capacity. It includes longer intervals at a high percentage of your FTP, simulating the dem...
warmup
10min @ 40% FTP to 65% FTP
Intervals x3
10min @ 90% FTP
5min @ 70% FTP
Steady State
20min @ 80% FTP
Intervals x3
10min @ 90% FTP
5min @ 70% FTP
cooldown
10min @ 75% FTP to 55% FTP
G1 Endurance Builder
This workout focuses on building endurance and improving your aerobic capacity. It's perfect for long rides and building a solid foundation of fitness.
warmup
10min @ 40% FTP to 65% FTP
Intervals x2
10min @ 75% FTP
5min @ 70% FTP
Steady State
20min @ 80% FTP
Steady State
10min @ 75% FTP
Intervals x2
10min @ 75% FTP
5min @ 70% FTP
cooldown
5min @ 75% FTP to 55% 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
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
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
Van der Poel Pro-VO2Max - 60min
This 60-minute Pro-Level workout is modeled based on the explosive efforts of Mathieu van der Poel. A blend of high-intensity intervals and sustained power zones – all aimed at imp...
warmup
10min @ 55% FTP to 70% FTP
Intervals x6
2min @ 130% FTP
3min @ 65% FTP
Steady State
10min @ 70% FTP
Intervals x4
3min @ 135% FTP
2min @ 65% FTP
cooldown
8min @ 65% FTP to 40% FTP
Zone 2 Cruise - 90 Min
Zone 2 workouts are perfect for your endurance days. This ride is structured to help you build your aerobic foundation, boost your endurance, and improve your body's ability to bur...
warmup
10min @ 50% FTP to 60% FTP
Steady State
1hr 10min @ 60% FTP
cooldown
10min @ 60% FTP to 50% FTP
80s Power Themes SST
This bike workout is designed to increase your Functional Threshold Power (FTP) while keeping it dynamic and fun with an 80s theme. Ride on, Zwifter! Watch your FTP grow with this ...
warmup
10min @ 40% FTP to 65% FTP
Intervals x4
8min @ 88% FTP
2min @ 70% FTP
Steady State
8min @ 85% FTP
Intervals x4
8min @ 88% FTP
2min @ 70% FTP
cooldown
10min @ 65% FTP to 45% FTP
Aerobic Endurance Ride
Aerobic Endurance rides are all about building that 'engine' and are a key aspect of any training plan. You'll stay in Zone 2 (60-75% FTP) for the majority of this workout, which i...
warmup
10min @ 50% FTP to 70% FTP
Steady State
30min @ 70% FTP
cooldown
5min @ 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
Zone 2 Cruise - 100 Min Steady State with Variety
This version of the Zone 2 ride adds variety within the 100-minute steady state phase. Power output slightly varies while remaining within the Zone 2 range, keeping the workout eng...
warmup
10min @ 50% FTP to 60% FTP
Intervals x10
9min @ 60% FTP
1min @ 65% FTP
cooldown
10min @ 60% FTP to 50% FTP
High Cadence
This will help improve your pedalling efficiency and muscular endurance.
warmup
15min @ 50% FTP to 70% FTP
Intervals x10
3min @ 80% FTP
3min @ 65% FTP
cooldown
15min @ 60% FTP to 40% FTP
Moderate Variety Ride
This blend of steady state and easier intervals offers an ideal mix of consistency and variety. The workout develops aerobic endurance while providing periods of increased effort t...
warmup
20min @ 50% FTP to 65% FTP
Steady State
25min @ 70% FTP
Intervals x5
1min @ 85% FTP
4min @ 65% FTP
Steady State
25min @ 70% FTP
Intervals x5
1min @ 85% FTP
4min @ 65% FTP
cooldown
15min @ 50% FTP to 35% FTP
Recovery Ride
A gentle ride to promote recovery, while getting in some light work.
Steady State
1hr 30min @ 60% 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
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
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
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
Easy-Breezy Intervals
This workout introduces easy intervals to your cycling regimen. It begins with a warmup, followed by several sets of steady-state cycling at a comfortable power, interspersed with ...
warmup
5min @ 20% FTP to 55% FTP
Intervals x4
1min @ 65% FTP
1min 30sec @ 45% FTP
Steady State
10min @ 55% FTP
cooldown
5min @ 55% FTP to 20% 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
Day3 - Active Recovery
A smoother, easier ride to help your muscles recover while still spinning your legs.
Steady State
20min @ 50% 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
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
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
Power Builder
We'll start working on developing your power with longer steady-state intervals.
warmup
10min @ 50% FTP to 60% FTP
Steady State
15min @ 65% FTP
cooldown
10min @ 60% FTP to 50% FTP
Spike Endurance Ride
This ride improves your aerobic threshold with added short sprint intervals to help boost speed endurance.
warmup
15min @ 40% FTP to 60% FTP
Intervals x6
30sec @ 130% FTP
5min @ 70% FTP
Steady State
54min 10sec @ 70% FTP
cooldown
10min @ 60% FTP to 40% FTP
Criterium Corner Crusher
This is a high-intensity workout simulating a Criterium race with four corners. The workout includes four sets of cornering drills that mimic the acceleration and deceleration thro...
warmup
15min @ 50% FTP to 70% FTP
Intervals x4
15sec @ 120% FTP
45sec @ 70% FTP
Steady State
10min @ 85% FTP
Intervals x4
15sec @ 120% FTP
45sec @ 70% FTP
Steady State
10min @ 85% FTP
Intervals x4
15sec @ 120% FTP
45sec @ 70% FTP
Steady State
10min @ 85% FTP
cooldown
15min @ 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
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
Dragon Fire - Inferno
Feeling brave? The Inferno version of Dragon Fire ramps up the intensity factor. With harder intervals and a sustained high pace, you'll be feeling the burn and reaping the rewards...
warmup
10min @ 50% FTP to 70% FTP
Intervals x4
3min @ 120% FTP
3min @ 80% FTP
Steady State
6min @ 90% FTP
Intervals x3
2min @ 125% FTP
2min @ 80% FTP
cooldown
5min @ 60% FTP to 40% 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
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 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
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
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
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
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
Extended Daily FTP Booster
A longer version of our daily FTP boosting workout. It includes more intervals and longer steady state sections for heightened FTP gains and endurance.
warmup
20min @ 55% FTP to 75% FTP
Intervals x5
4min @ 90% FTP
3min @ 70% FTP
Steady State
20min @ 75% FTP
Intervals x5
5min @ 105% FTP
3min @ 65% FTP
Steady State
10min @ 70% FTP
cooldown
15min @ 55% FTP to 35% FTP
60-min Power Mix
This 60-minute workout is designed for intensity variability within 145 - 165 watts and at a consistent 90 RPM cadence. Let's get pedalling!
warmup
5min @ 40% FTP to 55% FTP
Intervals x5
4min @ 65% FTP
3min @ 60% FTP
Intervals x4
5min @ 60% FTP
2min 30sec @ 65% FTP
cooldown
5min @ 50% FTP to 40% 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
Friday: Aerobic Development
This workout is all about developing your aerobic engine, which will ultimately contribute to a higher FTP. Slightly longer intervals at a moderately high intensity will push your ...
warmup
15min @ 50% FTP to 70% FTP
Intervals x3
10min @ 85% FTP
6min @ 70% FTP
cooldown
15min @ 70% FTP to 50% FTP
Hyrox Incline Intervals
Intervals with incline to increase strength endurance.
warmup
10min @ 50% FTP to 60% FTP
Intervals x5
3min 20sec @ 85% FTP
1min 40sec @ 60% FTP
Intervals x5
5min @ 90% FTP
1min 40sec @ 60% FTP
Intervals x5
3min 20sec @ 100% FTP
1min 40sec @ 60% FTP
cooldown
10min @ 60% FTP to 50% FTP
HYROX Power Intervals
This workout introduces power intervals that emulate the high-intensity shifts in a HYROX race, greatly improving your speed and stamina.
warmup
10min @ 50% FTP to 70% FTP
Intervals x6
3min @ 110% FTP
2min @ 70% FTP
Steady State
10min @ 90% FTP
Intervals x4
4min @ 115% FTP
3min @ 60% FTP
cooldown
10min @ 70% FTP to 50% 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
60-min Variable Power Mix
A 60-minute workout with varied power outputs, great for building both endurance and power. All at a comfortable 90 RPM. Get ready to feel the burn!
warmup
5min @ 43% FTP to 51% FTP
Intervals x3
4min @ 57% FTP
2min @ 60% FTP
Intervals x3
3min 20sec @ 59% FTP
2min 40sec @ 62% FTP
Intervals x3
3min @ 61% FTP
3min @ 65% FTP
Intervals x3
2min 40sec @ 63% FTP
3min 20sec @ 59% FTP
cooldown
5min @ 51% FTP to 43% FTP
Flat Out
Designed to mimic flat but challenging sections where you need to hold a solid pace for an extended period.
warmup
10min @ 40% FTP to 65% FTP
Steady State
30min @ 80% FTP
cooldown
7min @ 65% FTP to 40% FTP
Adjusted VO2 Max Crusher L80 🚴♂️
A 1 hour and 15-minute interval workout aimed at improving your VO2 Max, fine tuned to a load score of 80. Fine tune your body's ability to consume and distribute oxygen. Now with ...
warmup
10min @ 50% FTP to 70% FTP
Intervals x5
4min @ 110% FTP
5min @ 60% FTP
Steady State
15min @ 75% FTP
cooldown
10min @ 50% FTP to 40% FTP
Smooth Operator
A relaxed ride with low-intensity, high-frequency sprints that'll help you refine your cycling and running form while teaching you smooth transitions.
warmup
20min @ 50% FTP to 70% FTP
Intervals x10
1min @ 100% FTP
5min @ 70% FTP
Steady State
1hr @ 70% FTP
cooldown
20min @ 70% FTP to 50% 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
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
Over-Unders
Alternates between above and below FTP.
warmup
15min @ 55% FTP to 70% FTP
Intervals x2
5min @ 102% FTP
5min @ 94% FTP
cooldown
15min @ 60% FTP to 40% FTP
Speed Surges
This workout focuses on improving your recovery after speed surges, essential when bikepacking as the terrain and conditions change.
warmup
10min @ 40% FTP to 65% FTP
Intervals x8
2min @ 110% FTP
4min @ 60% FTP
cooldown
8min @ 65% FTP to 40% FTP
Breaking Barriers
This ride consists of several long sprint intervals which are bound to enhance your running form and keep you consistent.
warmup
20min @ 50% FTP to 70% FTP
Intervals x6
2min @ 120% FTP
4min @ 70% FTP
Steady State
1hr @ 70% FTP
cooldown
20min @ 70% FTP to 50% 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
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
8-Hour Endurance Ride
This is a long, steady endurance ride to improve your capacity to stay in the saddle for extended periods. It's a marathon, not a sprint – so pace yourself and remember to take on ...
warmup
30min @ 50% FTP to 70% FTP
Steady State
7hr @ 60% FTP
cooldown
30min @ 60% FTP to 40% 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
2.5-hour Ride - Zone 2 with Variations
A long and engaging Zone 2 endurance ride. Includes varied blocks to keep things interesting without pushing too hard. Good for maintaining aerobic endurance and increasing your mu...
warmup
15min @ 50% FTP to 70% FTP
Steady State
1hr @ 60% FTP
Intervals x2
5min @ 70% FTP
5min @ 60% FTP
Steady State
30min @ 65% FTP
cooldown
15min @ 60% FTP to 40% 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
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
Time-Based Run-Walk Intervals
This is a 30-minute running workout based on time, not distance. You'll be running intervals - 2 minutes at a pace equivalent to 5 mph, then walking for 1 minute at roughly 3 mph.
warmup
2min @ 56% FTP to 62% FTP
Intervals x10
2min @ 62% FTP
1min @ 37% FTP
cooldown
2min @ 62% FTP to 56% 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
10 x 1000m Intervals
This workout is designed to push your limits and boost your speed endurance. Run 10 intervals of 1000m at a target that's 110% of your half marathon pace, then recover with 90s of ...
warmup
10min @ 55% FTP to 75% FTP
Intervals x10
4min 20sec @ 110% FTP
1min 30sec @ 60% FTP
cooldown
5min @ 75% FTP to 55% FTP
King Tut's Torture
This pyramid-style workout demands a Pharaoh's willpower. As you ascend and descend the power pyramid, challenge yourself to maintain consistent cadence. Let's do this!
warmup
15min @ 50% FTP to 70% FTP
Intervals x5
1min 30sec @ 80% FTP
1min 30sec @ 70% FTP
Intervals x4
1min @ 90% FTP
1min @ 70% FTP
Intervals x3
1min 30sec @ 100% FTP
1min 30sec @ 70% FTP
Intervals x4
1min @ 90% FTP
1min @ 70% FTP
Intervals x5
1min 30sec @ 80% FTP
1min 30sec @ 70% FTP
cooldown
5min @ 60% FTP to 40% 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
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
30m Race Leg Opener
This 30-minute workout is designed to get your legs ready and primed before a race. The workout emphasizes a steady warmup followed by short bursts of power and an adequate cool do...
warmup
10min @ 50% FTP to 70% FTP
Steady State
3min @ 70% FTP
Intervals x3
20sec @ 100% FTP
40sec @ 60% FTP
Steady State
4min @ 70% FTP
Intervals x3
20sec @ 100% FTP
40sec @ 60% FTP
cooldown
15min @ 60% 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
Sprint & Lift
This exciting session mixes high-speed sprints and power building lifting intervals to increase your speed, power, and muscular endurance.
warmup
15min @ 50% FTP to 70% FTP
Intervals x4
30sec @ 120% FTP
2min @ 50% FTP
Steady State
4min @ 80% FTP
Intervals x3
1min @ 95% FTP
2min @ 50% FTP
Steady State
4min @ 80% FTP
Intervals x4
30sec @ 120% FTP
2min @ 50% FTP
cooldown
10min @ 60% FTP to 40% 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
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
Speed Burst W1
Rapid fire speed increases with recovery.
warmup
10min @ 50% FTP to 70% FTP
Intervals x10
30sec @ 96% FTP
3min @ 70% FTP
cooldown
10min @ 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
Z3 Aerobic Builder
A workout specifically designed to increase your aerobic capacity and stamina by predominantly working in Zone 3. It's getting tough, but remember - all progress takes place outsid...
warmup
15min @ 50% FTP to 70% FTP
Steady State
25min @ 80% FTP
Intervals x3
6min 40sec @ 90% FTP
3min 20sec @ 70% FTP
Steady State
20min @ 80% FTP
cooldown
10min @ 70% FTP to 50% FTP
High Intensity Burner (60 Min Total)
This revised high-intensity workout is adjusted to fit within a 60-minute total workout duration. Although the duration is shorter, the intensity is high and perfect for driving fi...
warmup
5min @ 50% FTP to 90% FTP
Intervals x3
8min @ 110% FTP
1min @ 70% FTP
cooldown
5min @ 90% FTP to 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
Nicolas' FTP Ramp
A personalized workout designed for Nicolas to increase FTP from 339 to 345. The workout comprises warm-up, steady state intervals, ramp intervals, and a cool-down over a 10-minute...
warmup
2min @ 55% FTP to 70% FTP
Steady State
3min @ 90% FTP
Intervals x2
2min @ 102% FTP
1min @ 85% FTP
Steady State
3min @ 95% FTP
cooldown
2min @ 70% FTP to 55% 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
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
10 Min FTP Boost
A condensed, 10-minute cycling workout to help build towards an FTP goal of 350 watts. Includes segments to warm up, steady state, ramp up and cool down.
warmup
2min @ 50% FTP to 75% FTP
Steady State
3min @ 87% FTP
Intervals x3
1min @ 105% FTP
20sec @ 75% FTP
cooldown
2min @ 75% FTP to 50% FTP
Active Recovery Series
A lighter session for recovery and rejuvenation.
warmup
5min @ 50% FTP to 60% FTP
Steady State
30min @ 60% FTP
cooldown
5min @ 60% FTP to 30% 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
Pogačar's Power Play
An advanced-level bike workout inspired by Tadej Pogačar's training style. This workout focuses on enhancing aerobic capacity, building explosive power and improving long-distance ...
warmup
10min @ 50% FTP to 70% FTP
Intervals x8
3min @ 110% FTP
2min @ 60% FTP
Steady State
20min @ 85% FTP
cooldown
10min @ 55% FTP to 30% FTP
Threshold Surges
Interval training with bursts above FTP to improve power at threshold.
warmup
15min @ 50% FTP to 70% FTP
Intervals x5
10min @ 105% FTP
5min @ 80% FTP
cooldown
15min @ 60% FTP to 40% 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
Build FTP, Speed & Endurance 1.0
This workout focuses on building your FTP while also improving speed and endurance, tailor-made for those eager racers out there!
warmup
20min @ 50% FTP to 70% FTP
Intervals x6
10min @ 90% FTP
5min @ 50% FTP
Steady State
20min @ 80% FTP
cooldown
15min @ 70% FTP to 30% FTP
All-In-One Speed Booster
All rounder workout program focused on improving your speed. This workout includes warm up, endurance build, high intensity intervals, power intervals and cooling down stages.
warmup
20min @ 50% FTP to 70% FTP
Steady State
30min @ 70% FTP
Intervals x4
4min @ 100% FTP
3min @ 70% FTP
Steady State
20min @ 85% FTP
Intervals x3
3min @ 120% FTP
2min @ 70% FTP
Steady State
10min @ 75% FTP
cooldown
15min @ 50% FTP to 30% 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
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
Pogacar-inspired VO2Max Builder
Inspired by the high intensity training of Tadej Pogacar, this workout targets your VO2Max. You'll be pushing into high effort levels to stimulate maximum oxygen uptake, just like ...
warmup
15min @ 60% FTP to 75% FTP
Intervals x6
4min @ 125% FTP
3min @ 60% FTP
Steady State
10min @ 70% FTP
Intervals x6
4min @ 130% FTP
3min @ 60% FTP
cooldown
15min @ 70% FTP to 45% FTP
Van der Poel Inspired VO2Max Blast
This Pro level workout is designed to enhance your VO2Max, an indicator of your cardiovascular fitness. The workout intensity and structure is inspired by the explosive power perfo...
warmup
15min @ 50% FTP to 70% FTP
Intervals x6
4min @ 125% FTP
3min @ 60% FTP
Steady State
10min @ 70% FTP
Intervals x6
3min @ 130% FTP
2min @ 60% FTP
cooldown
10min @ 60% FTP to 30% FTP
Kopecky Inspired VO2Max - 60min
This is a 60-minute pro-level workout inspired by the powerful attacks and consistent efforts of Lotte Kopecky. It's designed to improve your VO2Max with a blend of high-intensity ...
warmup
15min @ 55% FTP to 70% FTP
Intervals x5
3min @ 130% FTP
2min @ 60% FTP
Steady State
20min @ 75% FTP
Intervals x4
4min @ 135% FTP
3min @ 70% 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
Take a Deep Breath
A beginner-level bike workout aiming to improve VO2 max through a steady mix of warm-up, short high-intensity intervals, and cooldown.
warmup
15min @ 50% FTP to 70% FTP
Intervals x5
3min @ 100% FTP
3min @ 60% FTP
cooldown
10min @ 60% FTP to 30% FTP
Redline
Push your limits with this Heart Zone 6 workout optimized for improving your high-intensity, short-duration power output. Remember, it's a tough one!
warmup
15min @ 50% FTP to 70% FTP
Intervals x5
1min @ 150% FTP
3min @ 50% FTP
Steady State
5min @ 60% FTP
Intervals x4
30sec @ 180% FTP
1min 30sec @ 50% FTP
cooldown
10min @ 50% FTP to 20% FTP
Pogača VO2max 3x310
This workout targets your VO2max system with 3 high-intensity intervals at 310 watts, pushing you into the 122% FTP zone. It's going to be tough, but your fitness level will thank ...
warmup
15min @ 40% FTP to 70% FTP
Steady State
5min @ 60% FTP
Intervals x3
3min @ 122% FTP
3min @ 60% FTP
Steady State
5min @ 60% FTP
cooldown
15min @ 60% FTP to 40% FTP
SweetSpot Stepping Stones
4x12 min progressive sweetspot intervals, ranging from 85% to 92% FTP
warmup
15min @ 50% FTP to 65% FTP
Intervals x4
12min @ 85% FTP
5min @ 60% FTP
cooldown
10min @ 65% FTP to 50% FTP
Sweetspot Adventure
Mix it up with 2x10 min + 2x15 min sweetspot intervals at 88% FTP.
warmup
15min @ 50% FTP to 65% FTP
Intervals x2
10min @ 88% FTP
3min 20sec @ 60% FTP
Intervals x2
15min @ 88% FTP
5min @ 60% FTP
cooldown
10min @ 65% FTP to 50% FTP
1hour 10min FTP and Endurance Booster
A well-rounded, high-intensity interval, and steady-state workout designed to build your FTP and muscular endurance in just 70 minutes. Enjoy and ride on!
warmup
10min @ 50% FTP to 70% FTP
Intervals x4
10min @ 95% FTP
6min @ 65% FTP
Steady State
15min @ 75% FTP
Intervals x4
10min @ 95% FTP
6min @ 65% FTP
cooldown
10min @ 60% FTP to 40% FTP
Power Play Session
This session will boost your power endurance with short, high-intensity intervals blended with steady-state work. You will test your upper limits and build a strong power base.
warmup
5min @ 45% FTP to 58% FTP
Intervals x3
30sec @ 80% FTP
30sec @ 45% FTP
Steady State
5min @ 71% FTP
Steady State
3min @ 45% FTP
Intervals x10
1min @ 106% FTP
1min @ 45% FTP
Steady State
5min @ 54% FTP
Intervals x10
30sec @ 116% FTP
30sec @ 45% FTP
Steady State
3min @ 45% FTP
cooldown
6min @ 63% FTP to 45% FTP
Week 2 Progression
In the second week, we slightly increase the intensity and duration of the steady-states while ensuring adequate cooldown time to recover your body for the next session.
warmup
5min @ 35% FTP to 50% FTP
Steady State
15min @ 60% FTP
Steady State
5min @ 40% FTP
cooldown
5min @ 40% FTP to 30% FTP
35-Min Fat Blast
This 35-minute workout is designed with a weight loss focus. It combines high-intensity intervals with steady-state recovery times to maximize caloric burn and boost your metabolis...
warmup
7min @ 45% FTP to 65% FTP
Intervals x5
2min @ 110% FTP
1min @ 50% FTP
Steady State
3min @ 60% FTP
Intervals x4
1min @ 120% FTP
30sec @ 55% FTP
cooldown
5min @ 65% FTP to 40% FTP
Strength Builder | Low Cadence
This workout is designed to enhance your muscular strength with high-resistance, low-cadence intervals. It's a terrific session for recruiting and training your 'fast twitch' muscu...
warmup
10min @ 40% FTP to 70% FTP
Intervals x8
1min @ 90% FTP
2min @ 70% FTP
Steady State
5min @ 60% FTP
Intervals x8
1min @ 90% FTP
2min @ 70% FTP
cooldown
10min @ 60% FTP to 40% FTP
5x6 Sweet Spot
A solid workout to enhance your power and endurance skills! This 5x6 mins session aims at the sweet spot range (88%-94% of your FTP) which is a perfect balance between intensity an...
warmup
10min @ 40% FTP to 65% FTP
Intervals x5
6min @ 91% FTP
5min @ 55% FTP
cooldown
10min @ 65% FTP to 40% FTP
Sweet Spot 5x6 (High-End)
This workout targets the higher end of your sweet spot with 5 intervals of 6 minutes each at 88-94% of your FTP, separated by 3 minutes of recovery. It's designed to boost your FTP...
warmup
10min @ 50% FTP to 70% FTP
Intervals x5
6min @ 94% FTP
3min @ 55% FTP
cooldown
10min @ 70% FTP to 50% FTP
Sweet Spot 5x7 (Pyramid Intervals)
5x7 minute sweet spot efforts at 88%-94% of your FTP, with intensity increasing and then decreasing to create a 'pyramid' effect. Each effort is separated by a 3-minute recovery to...
warmup
10min @ 50% FTP to 70% FTP
Intervals x1
7min @ 88% FTP
3min @ 55% FTP
Intervals x1
7min @ 90% FTP
3min @ 55% FTP
Intervals x1
7min @ 94% FTP
3min @ 55% FTP
Intervals x1
7min @ 90% FTP
3min @ 55% FTP
Intervals x1
7min @ 88% FTP
3min @ 55% FTP
cooldown
10min @ 70% FTP to 50% FTP
80's Revival Ride
Channel your inner 80s rockstar with this sweet spot workout designed to increase your FTP. Featuring bursts of intensity and steady efforts, this ride will help you make some seri...
warmup
15min @ 60% FTP to 80% FTP
Intervals x4
8min @ 90% FTP
2min @ 65% FTP
Steady State
10min @ 85% FTP
Intervals x4
8min @ 90% FTP
2min @ 65% FTP
cooldown
10min @ 65% FTP to 40% FTP
80s Power Surge
Roll into an 80's throwback with sweet spot intervals to pump up your FTP. Warmup with some synth pop, power on with glam rock, then cool down to the sweet slow tunes of the decade...
warmup
10min @ 50% FTP to 65% FTP
Intervals x5
8min @ 88% FTP
2min @ 70% FTP
cooldown
10min @ 60% FTP to 40% FTP
FTP Boost - Over Under Cycling
This workout includes repeated Over and Under intervals designed to improve your FTP. 'Under' means riding at near-FTP power and 'Over' means pushing beyond your FTP. This will tra...
warmup
15min @ 50% FTP to 70% FTP
Intervals x4
4min @ 105% FTP
2min @ 95% FTP
Steady State
10min @ 55% FTP
Intervals x4
4min @ 105% FTP
2min @ 95% FTP
cooldown
10min @ 50% FTP to 30% FTP
80s SST (Med)
This 80s inspired Sweet Spot Training workout is not only fun, but effective. Just like those iconic 80s tunes, you'll be hitting the sweet spot and moving up the power charts in n...
warmup
10min @ 40% FTP to 65% FTP
Intervals x4
4min @ 95% FTP
4min @ 85% FTP
Steady State
2min @ 60% FTP
Steady State
1min 20sec @ 105% FTP
Steady State
1min 20sec @ 60% FTP
Intervals x4
4min @ 95% FTP
4min @ 85% FTP
cooldown
5min @ 75% FTP to 50% 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
Training above your threshold power will boost your top end and help you push harder for longer. This workout is an effective way to increase your VO2 max and cycling efficiency.
warmup
10min @ 40% FTP to 70% FTP
Intervals x5
3min @ 120% FTP
2min @ 50% FTP
Steady State
10min @ 60% FTP
Intervals x5
3min @ 120% FTP
2min @ 50% FTP
cooldown
10min @ 50% FTP to 30% FTP
FTP Builder 90
This balanced 90-minute session is geared towards enhancing your FTP numbers. Includes a smooth warm-up, FTP-focused main session and a cool-down to conclude your workout effective...
warmup
20min @ 50% FTP to 70% FTP
Intervals x3
13min 20sec @ 100% FTP
3min 20sec @ 70% FTP
cooldown
20min @ 70% FTP to 50% FTP
Sweet Spot Spin
This workout includes a warmup, a set of sweet spot intervals, and a cooldown. Begin with 10 minutes of easy spinning, then do 3 sets of 12-minute sweet spot (88–92% FTP) intervals...
warmup
10min @ 55% FTP to 65% FTP
Intervals x3
12min @ 90% FTP
4min @ 55% FTP
cooldown
8min @ 65% FTP to 55% FTP
Custom Power Cycle - High Intensity Bursts
This enhanced workout includes a warmup period, 10 repeating power variation intervals, and a cool down phase. Designed to enhance your FTP and endurance.
warmup
10min @ 50% FTP to 70% FTP
Intervals x10
2min @ 95% FTP
2min @ 60% FTP
cooldown
10min @ 70% FTP to 47% FTP
Threshold Intervals
Duration: 1hr. This workout includes a 10-min warmup, 6 sets of 5-min hard (90–95% FTP) intervals each followed by 3-min easy spin, and a 10-min cooldown.
warmup
10min @ 50% FTP to 65% FTP
Intervals x6
5min @ 93% FTP
3min @ 50% FTP
cooldown
10min @ 65% FTP to 50% 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
Sweet Spot Intervals (4x8)
This sweet spot workout focuses on longer intervals at a moderate intensity to help boost your Functional Threshold Power. Remember to maintain good form throughout the workout.
warmup
15min @ 50% FTP to 70% FTP
Intervals x4
8min @ 88% FTP
5min @ 50% FTP
cooldown
10min @ 50% FTP to 30% FTP
24H Mixed FTP Builder & Freeride
A full 24-hour endurance workout, alternating between structured FTP builder sessions and freeride flexible zones. Great balance of endurance and intensity. Remember to hydrate and...
warmup
10min @ 40% FTP to 65% FTP
Intervals x3
16min 40sec @ 95% FTP
8min 20sec @ 86% FTP
Steady State
20min @ 80% FTP
cooldown
10min @ 75% FTP to 55% FTP
warmup
10min @ 40% FTP to 65% FTP
Intervals x4
13min 20sec @ 96% FTP
6min 40sec @ 85% FTP
Steady State
20min @ 84% FTP
cooldown
10min @ 76% FTP to 56% FTP
warmup
10min @ 42% FTP to 67% FTP
Intervals x5
11min 40sec @ 96% FTP
5min @ 84% FTP
Steady State
20min @ 88% FTP
cooldown
10min @ 78% FTP to 60% FTP
Sweet Spot Training
Improve efficiency at sub-threshold intensity with this Sweet Spot Training.
warmup
10min @ 50% FTP to 65% FTP
Intervals x2
12min @ 80% FTP
3min @ 50% FTP
cooldown
10min @ 50% FTP to 40% FTP
Power Builder
This workout includes strength intervals to target the power producing capabilities of your leg muscles. Expect lower cadence, higher power efforts.
warmup
15min @ 50% FTP to 70% FTP
Intervals x5
5min @ 90% FTP
2min 30sec @ 70% FTP
Steady State
15min @ 60% FTP
Intervals x5
6min @ 90% FTP
3min @ 70% FTP
cooldown
10min @ 60% FTP to 40% FTP
60-Minute Power Builder
This reworked version of the Power Builder workout is designed to match your 60-minute time frame while still focusing on increasing muscle diameter.
warmup
10min @ 50% FTP to 70% FTP
Intervals x4
4min @ 90% FTP
2min @ 70% FTP
Steady State
8min @ 60% FTP
Intervals x4
4min @ 90% FTP
2min @ 70% FTP
cooldown
7min @ 60% FTP to 40% FTP
Crit Smasher Wednesday
Time for repeat efforts! Improve your ability to attack more than once.
warmup
10min @ 60% FTP to 75% FTP
Intervals x5
4min @ 110% FTP
4min @ 40% FTP
cooldown
15min @ 65% FTP to 45% FTP
12-Minute Mile Run-Walk
Designed for a 12-minute mile pace, this workout includes a 15-minute warmup, alternating running and walking totaling 1.5 miles, and a 10-minute cool down. Perfect for building en...
warmup
15min @ 50% FTP to 60% FTP
Intervals x10
12min @ 70% FTP
1min @ 50% FTP
cooldown
10min @ 50% FTP to 40% 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
Fun Marathon Prep
This workout is made to prepare for a marathon by improving endurance and speed and is designed to be engaging and fun. It includes segments of progression running, steady state bl...
warmup
15min @ 50% FTP to 65% FTP
Steady State
30min @ 80% FTP
Intervals x4
4min @ 90% FTP
2min @ 70% FTP
Steady State
30min @ 80% FTP
Intervals x4
3min @ 93% FTP
1min 30sec @ 70% FTP
Steady State
40min @ 85% FTP
cooldown
15min @ 70% FTP to 50% FTP
6x5 FTP Builder
A challenging FTP builder with 6 intervals at 90-95% FTP followed by short recoveries. This workout helps to enhance your power and stamina.
warmup
10min @ 50% FTP to 70% FTP
Intervals x6
5min @ 95% FTP
3min @ 50% FTP
cooldown
10min @ 70% FTP to 50% FTP
2 hrs @ Z2
A two-hour ride focused on enhancing your endurance and aerobic performance. It includes a 10-minute warm up, a 1 hour 45 minute steady ride at Zone 2, and a 5-minute cool down.
warmup
10min @ 40% FTP to 65% FTP
Steady State
1hr 45min @ 70% FTP
cooldown
5min @ 65% FTP to 40% 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
Fat Burner Special
This is a 120-minute workout designed to help you burn fat and boost your endurance. Unleash your potential with varied intervals that will surely keep you engaged.
warmup
15min @ 45% FTP to 60% FTP
Intervals x5
10min @ 75% FTP
5min @ 60% FTP
Steady State
15min @ 65% FTP
Intervals x5
6min @ 85% FTP
3min @ 60% FTP
cooldown
15min @ 60% FTP to 40% FTP
Sharp & Steady: 120-minute Fat Burn
Blending steady, low-intensity fat-burning periods with short, sharp, and snappy intervals. Keep things interesting while burning those calories!
warmup
15min @ 45% FTP to 65% FTP
Steady State
40min @ 55% FTP
Intervals x3
5min @ 85% FTP
5min @ 60% FTP
Steady State
40min @ 55% FTP
Intervals x3
4min @ 90% FTP
4min @ 60% FTP
Steady State
40min @ 55% FTP
cooldown
10min @ 55% FTP to 35% FTP
Climbing Burst
Workout to improve your burst power for steep climbs. Includes short, high-power efforts with recovery in between.
warmup
10min @ 55% FTP to 70% FTP
Intervals x10
30sec @ 90% FTP
4min 30sec @ 60% FTP
cooldown
10min @ 70% FTP to 50% FTP
Cadence Builder
Improves your cadence, consequently your speed and economy. You'll pedal harder, not faster.
warmup
10min @ 55% FTP to 70% FTP
Intervals x6
5min @ 85% FTP
5min @ 60% FTP
cooldown
10min @ 70% FTP to 50% FTP
Heavy Hill Climber
A high intensity workout simulating a challenging hill climb to improve your power output.
warmup
10min @ 50% FTP to 75% FTP
Intervals x6
5min @ 100% FTP
2min 30sec @ 65% FTP
cooldown
10min @ 75% FTP to 50% FTP
Endurance Plus Recovery
Perfect for days when you want a little more than just a simple spin. This workout will keep you mainly in Zone 2, ideal for aiding recovery while still getting a good endurance-st...
warmup
20min @ 50% FTP to 55% FTP
Steady State
30min @ 60% FTP
Steady State
20min @ 65% FTP
Steady State
30min @ 60% FTP
Steady State
20min @ 65% FTP
Steady State
30min @ 60% FTP
cooldown
20min @ 55% FTP to 50% FTP
Flat 20km @200W
This workout will challenge you to maintain a constant effort of 200W (approximately 80% of your FTP) across a flat 20km route. Perfect for endurance and pacing practice.
Steady State
1hr @ 80% FTP
Resolve Rewind
This workout is designed to build endurance and strength. Through a series of steady state and interval sessions, it aims to revitalize your cycling legs in balanced, impactful end...
warmup
10min @ 40% FTP to 65% FTP
Intervals x4
3min @ 80% FTP
2min @ 60% FTP
Steady State
10min @ 70% FTP
Intervals x4
3min @ 85% FTP
2min @ 65% FTP
cooldown
5min @ 50% FTP to 40% 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
HIIT Classic - Week 1
A high intensity interval training session to boost your power and speed.
warmup
10min @ 50% FTP to 70% FTP
Intervals x8
1min @ 100% FTP
2min @ 55% FTP
cooldown
5min @ 60% FTP to 40% FTP
Power Endurance Grinder
A high-intensity power workout to develop strength and aerobic efficiency. The structure includes a warm-up session, four repeated sections of two four minute blocks each, alternat...
warmup
15min @ 16% FTP to 40% FTP
Intervals x4
4min @ 70% FTP
4min @ 35% FTP
cooldown
15min @ 40% FTP to 16% FTP
1hr 4x6min Zone 4 Intervals
This 1-hour workout includes four 6-minute intervals in Zone 4, designed to improve your threshold power and cardiovascular fitness. It's challenging but remember every pedal strok...
warmup
15min @ 50% FTP to 70% FTP
Intervals x4
6min @ 90% FTP
4min @ 70% FTP
cooldown
14min @ 70% FTP to 50% FTP
Allenamento Indoor Intenso
Un allenamento completo con riscaldamento, un set principale di intervalli ad alta intensità, allenamento a presa bassa e raffreddamento.
warmup
2min @ 51% FTP to 51% FTP
warmup
3min @ 66% FTP to 66% FTP
Intervals x5
15sec @ 118% FTP
45sec @ 51% FTP
Intervals x5
5min @ 97% FTP
1min @ 66% FTP
Steady State
15min @ 80% FTP
cooldown
5min @ 66% FTP to 66% FTP
cooldown
5min @ 51% FTP to 51% FTP
Tempo Triplet
This is a Tempo workout consisting of a 12-minute warm up and cooldown, with three 5-minute Tempo intervals separated by 3-minute recovery intervals. This session is excellent for ...
warmup
12min @ 40% FTP to 60% FTP
Intervals x3
5min @ 85% FTP
3min @ 50% FTP
cooldown
12min @ 60% FTP to 40% FTP
Power Endurance Builder
Plan treningowy skoncentrowany na budowaniu sił wytrzymałościowych niezbędnych do długich tras i trudnych podjazdów. Trenuj regularnie, a zobaczysz poprawę swojej kondycji i wytrzy...
warmup
10min @ 50% FTP to 70% FTP
Intervals x3
10min @ 85% FTP
3min @ 65% FTP
Steady State
20min @ 70% FTP
Intervals x2
5min @ 90% FTP
2min 30sec @ 65% FTP
cooldown
10min @ 60% FTP to 50% FTP
3.5 hrs Cycling @ Z2, Low to Medium Extended+
A 3.5-hour cycle that switches between low and medium Zone 2, now including an additional interval. This expanded ride focuses on promoting endurance and improving riding efficienc...
warmup
5min @ 50% FTP to 65% FTP
Steady State
5min @ 58% FTP
Steady State
15min @ 68% FTP
Steady State
5min @ 58% FTP
Steady State
15min @ 68% FTP
Steady State
5min @ 58% FTP
Steady State
15min @ 68% FTP
Steady State
5min @ 58% FTP
Steady State
15min @ 68% FTP
Steady State
5min @ 58% FTP
Steady State
15min @ 68% FTP
Steady State
5min @ 58% FTP
Steady State
15min @ 68% FTP
Steady State
5min @ 58% FTP
Steady State
15min @ 68% FTP
cooldown
5min @ 50% FTP to 35% FTP
High Intensity VO2 Max Booster 45min
This high-intensity 45-minute workout is designed to push your VO2 max to the limit. Be prepared for challenging work intervals with short recovery times. Recover, hydrate, and coo...
warmup
10min @ 50% FTP to 70% FTP
Intervals x10
1min 30sec @ 130% FTP
1min @ 60% FTP
cooldown
5min @ 50% FTP to 30% FTP
Intense Indoor Training
An intense indoor cycling training session featuring various cadence levels in each section of the workout.
warmup
5min @ 51% FTP to 51% FTP
warmup
5min @ 66% FTP to 66% FTP
Intervals x6
5min @ 80% FTP
1min @ 66% FTP
cooldown
5min @ 66% FTP to 51% FTP
Allenamento FTP Personalizzato
Un allenamento su misura basato sul tuo FTP attuale di 276 W, con messaggi di guidati prima di ogni sessione.
warmup
10min @ 50% FTP to 60% FTP
Intervals x3
5min @ 85% FTP
5min @ 65% FTP
Steady State
10min @ 75% FTP
cooldown
5min @ 60% FTP to 50% FTP
Sweet Spot Builder
This workout is focussed on the 'Sweet Spot' zone - right under your FTP. These intervals will help to increase your FTP over time and are a bit more forgiving, making it perfect f...
warmup
10min @ 40% FTP to 70% FTP
Intervals x6
5min @ 90% FTP
3min @ 60% FTP
Steady State
5min @ 65% FTP
cooldown
5min @ 50% FTP to 20% FTP
20-min FTP Test
This workout is formatted around a 20-minute FTP (Functional Threshold Power) test. You'll be warming up, pushing hard for four 5-min segments, and cooling down. The power for thes...
warmup
15min @ 50% FTP to 70% FTP
Steady State
5min @ 100% FTP
Steady State
5min @ 100% FTP
Steady State
5min @ 100% FTP
Steady State
5min @ 100% FTP
cooldown
10min @ 80% FTP to 50% FTP
Indoor Training Session
Indoor training session based on the extracted text
Steady State
5min @ 55% FTP
Steady State
10min @ 65% FTP
Steady State
3min @ 65% FTP
Steady State
3min @ 80% FTP
Steady State
3min @ 65% FTP
Intervals x4
2min @ 85% FTP
2min @ 70% FTP
Steady State
5min @ 108% FTP
Steady State
3min 30sec @ 90% FTP
Steady State
5min @ 65% FTP
Steady State
5min @ 55% FTP
Hoy's Endurance Boost
An endurance-boosting workout inspired by Sir Chris Hoy's training methodology. Includes a mix of steady state cycling and high-intensity intervals to improve stamina and speed.
warmup
15min @ 50% FTP to 70% FTP
Steady State
20min @ 60% FTP
Intervals x6
1min @ 100% FTP
1min @ 50% FTP
Steady State
10min @ 70% FTP
cooldown
10min @ 70% FTP to 50% FTP
Fettverbrennung-Intervalle
Dieses 30-minütige Workout zielt darauf ab, deine Fettverbrennung durch eine Mischung aus unterschiedlichen Intensitäten und Intervallen anzukurbeln. Du wirst auch deine Grenzen er...
warmup
5min @ 50% FTP to 70% FTP
Intervals x2
4min @ 80% FTP
2min @ 60% FTP
Steady State
3min @ 70% FTP
Intervals x3
1min @ 90% FTP
1min @ 70% FTP
cooldown
5min @ 60% FTP to 40% FTP
High Intensity Intervals - 125% FTP
A high-intensity workout with intervals at 120-125% FTP. This is a challenging and tough session, but will push your power levels and help improve your overall cycling performance....
warmup
10min @ 30% FTP to 70% FTP
Intervals x5
1min @ 120% FTP
2min @ 50% FTP
Steady State
3min @ 45% FTP
Intervals x5
1min 20sec @ 125% FTP
2min @ 50% FTP
Steady State
3min @ 45% FTP
Intervals x5
1min @ 120% FTP
2min @ 50% FTP
cooldown
10min @ 60% FTP to 30% FTP
Custom High Intensity Intervals - Dynamic Warmup and Rest
This high-intensity workout features a dynamic warmup, specified power targets, and adjusted rest intervals. This will provide a comprehensive challenge to boost your power output.
warmup
2min @ 20% FTP to 50% FTP
Steady State
2min @ 70% FTP
Intervals x3
30sec @ 100% FTP
1min @ 40% FTP
Intervals x1
30sec @ 120% FTP
1min @ 40% FTP
Intervals x1
30sec @ 125% FTP
1min @ 40% FTP
Intervals x5
1min @ 122% FTP
2min @ 40% FTP
Steady State
1min @ 40% FTP
Intervals x5
1min 20sec @ 117% FTP
2min @ 40% FTP
Steady State
1min @ 40% FTP
Intervals x5
1min @ 122% FTP
2min @ 40% FTP
cooldown
10min @ 60% FTP to 30% FTP
75 min Climbing Power Surge
This trimmed down version of our Power Surge workout will enhance your climbing ability and contains short 600w bursts to simulate steep hill surges. Keep pushing, but remember to ...
warmup
10min @ 50% FTP to 70% FTP
Intervals x2
10min @ 90% FTP
3min 20sec @ 65% FTP
Intervals x4
10sec @ 274% FTP
3min 20sec @ 65% FTP
Steady State
7min @ 85% FTP
cooldown
5min @ 65% FTP to 40% FTP
4 hours Zone 2 Ride
An endurance-building ride structured around maintaining power in Zone 2 (60-70% of your FTP) for a duration of 4 hours.
warmup
15min @ 20% FTP to 60% FTP
Steady State
4hr @ 70% FTP
cooldown
15min @ 60% FTP to 20% FTP
VO2 Max Intervals
Improve aerobic capacity and speed with these high-intensity VO2 Max intervals.
warmup
10min @ 50% FTP to 70% FTP
Intervals x6
3min @ 90% FTP
2min @ 50% FTP
cooldown
10min @ 60% 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
Climbing Power Builder +5%
This is a modified version of the Climbing Power Builder workout with an additional 5% power in each step. Expect to reach new heights with your climbing ability!
warmup
5min @ 55% FTP to 68% FTP
Steady State
9min @ 84% FTP
Intervals x4
3min @ 100% FTP
2min @ 68% FTP
Steady State
10min @ 84% FTP
Intervals x3
3min @ 105% FTP
2min @ 68% FTP
cooldown
5min @ 53% FTP to 32% FTP
High Cadence Spin
Boosts leg speed whilst maintaining significant power output to increase FTP.
warmup
15min @ 55% FTP to 65% FTP
Steady State
30min @ 88% FTP
cooldown
10min @ 55% FTP to 45% FTP
Z2 - 90 Minutes Endurance Ride
This workout focuses on Zone 2 endurance development. Ideal for building aerobic capacity, promoting recovery, and supporting long-term fitness gains. Remember, steady and consiste...
warmup
10min @ 50% FTP to 60% FTP
Steady State
1hr 10min @ 65% FTP
cooldown
10min @ 60% FTP to 50% FTP
30/30 VO2 Max Intervals
This workout involves alternating 30 second periods of intense exercise (at VO2 max power) with 30 seconds of recovery. This type of training can improve cardiovascular capacity an...
warmup
15min @ 50% FTP to 70% FTP
Intervals x10
30sec @ 120% FTP
30sec @ 50% FTP
cooldown
10min @ 50% FTP to 30% FTP
Long Ride Endurance
This training session will help develop your endurance, allowing you to ride longer distances more comfortably. It focuses on lower intensity sustained efforts to improve your aero...
warmup
10min @ 50% FTP to 65% FTP
Steady State
1hr 30min @ 60% FTP
cooldown
10min @ 65% FTP to 50% FTP
Endurance Builder 90
An essential 90-minute endurance workout aimed to improve your aerobic base. Primarily in Zone 2, you'll be riding at a comfortable pace, great for burning fuel efficiently and fac...
warmup
15min @ 50% FTP to 70% FTP
Steady State
1hr 10min @ 65% FTP
cooldown
10min @ 65% FTP to 50% FTP
Indoor Warmup, Main Set & Cool Down
Get ready for an engaging indoor session composed of a warming stage, a main set and a cooldown. Rise and shine, Lorenzo!
warmup
15min @ 30% FTP to 85% FTP
Intervals x3
6min @ 100% FTP
1min 20sec @ 60% FTP
cooldown
8min 20sec @ 60% FTP to 30% FTP
70min Fat Burner
70-minute endurance ride designed to maximize fat burn. Intervals throughout to spike heart rate and boost metabolism.
warmup
10min @ 50% FTP to 70% FTP
Steady State
15min @ 70% FTP
Intervals x3
3min 20sec @ 80% FTP
3min 20sec @ 60% FTP
Steady State
15min @ 70% FTP
Intervals x3
3min 20sec @ 80% FTP
3min 20sec @ 60% FTP
cooldown
5min @ 70% FTP to 50% FTP
Fat Burning Climb
This workout simulates the steep inclines and varying terrain of a mountain bike ride. Perfect for the weight conscious Zwifter with love of the climbs!
warmup
10min @ 20% FTP to 50% FTP
Steady State
20min @ 50% FTP
Intervals x4
5min @ 80% FTP
3min @ 40% FTP
Intervals x4
5min @ 75% FTP
3min @ 40% FTP
cooldown
10min @ 40% FTP to 20% FTP
Quick VO2 Max Enhancer
This high-intensity workout is designed to improve your VO2 Max in under an hour. It contains short, intense intervals with enough recovery. Expect to be challenged!
warmup
10min @ 50% FTP to 70% FTP
Intervals x6
2min @ 120% FTP
2min @ 50% FTP
Steady State
5min @ 65% FTP
Intervals x6
2min @ 120% FTP
2min @ 50% FTP
cooldown
5min @ 60% FTP to 30% FTP
8 Mile Tempo Run
This workout aims to help you maintain a steady pace of approximately 6:40 per mile over 8 miles. Keep your pace steady and remember to cool down at the end!
warmup
10min @ 50% FTP to 60% FTP
Steady State
53min 20sec @ 75% FTP
cooldown
5min @ 50% FTP to 40% FTP
3H Agile Power Climber
A 3-hour adventure blending steady-state Z2 riding, unexpected sprint intervals, and climber challenges. This workout will boost your power and endurance, helping you conquer any i...
warmup
15min @ 50% FTP to 65% FTP
Steady State
45min @ 60% FTP
Intervals x8
3min @ 85% FTP
2min @ 70% FTP
Intervals x6
1min 30sec @ 100% FTP
30sec @ 70% FTP
Steady State
45min @ 60% FTP
Intervals x2
4min @ 120% FTP
3min @ 60% FTP
cooldown
10min @ 50% FTP to 30% FTP
5x5 Over-Under Intervals - Revised
5x5-minute over-under intervals with two sub-intervals in each main interval. This complex session will train you to recover under effort and deal with variable pace scenarios.
warmup
6min @ 50% FTP to 50% FTP
Steady State
6min @ 75% FTP
Steady State
3min @ 95% FTP
Steady State
7min @ 40% FTP
Intervals x2
1min 45sec @ 98% FTP
45sec @ 105% FTP
Steady State
7min @ 45% FTP
Intervals x2
1min 45sec @ 98% FTP
45sec @ 105% FTP
Steady State
7min @ 45% FTP
cooldown
5min @ 75% FTP to 55% FTP
Nigel's FTP Booster
This workout starts with a 5-minute warm-up, followed by 12 high-intensity intervals and finishes with a 5-minute cool down. It's designed to boost your functional threshold power ...
warmup
5min @ 50% FTP to 70% FTP
Intervals x12
40sec @ 130% FTP
20sec @ 70% FTP
cooldown
5min @ 60% FTP to 50% FTP
Sweet Spot Hills
This 1-hour workout includes 3 sets of 10-min sweet spot efforts, each at 85-90% FTP. Designed to simulate a hilly ride and improve overall endurance and strength.
warmup
10min @ 50% FTP to 70% FTP
Intervals x3
10min @ 88% FTP
5min @ 70% FTP
cooldown
10min @ 70% FTP to 50% 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 - Zone 2
A Zone 2 workout to help improve your aerobic endurance. This workout emphasises staying in a low-intensity, fat-burning zone to build a solid foundation for future high-intensity ...
warmup
10min @ 40% FTP to 65% FTP
Steady State
1hr @ 65% FTP
cooldown
10min @ 65% FTP to 40% FTP
Double Pyramid Intervals
Enhance your sustained power through two rounds of pyramid intervals, climbing up and down twice in terms of intensity.
Steady State
5min @ 50% FTP
Intervals x5
10sec @ 70% FTP
50sec @ 50% FTP
Intervals x4
30sec @ 85% FTP
30sec @ 50% FTP
Intervals x4
1min @ 80% FTP
1min @ 50% FTP
Intervals x4
2min @ 75% FTP
2min @ 50% FTP
Steady State
10min @ 40% FTP
Power-Endurance Boost
This balanced session incorporates high intensity intervals to build your 30-minute power and steady state for longer ride endurance. Keep consistent and be patient, you'll soon se...
warmup
15min @ 55% FTP to 70% FTP
Intervals x5
2min @ 105% FTP
1min @ 60% FTP
Steady State
30min @ 70% FTP
Intervals x5
1min 30sec @ 105% FTP
1min @ 60% FTP
Steady State
30min @ 70% FTP
cooldown
10min @ 60% FTP to 40% FTP
Paris to Ancaster Simulation
A 2-hour workout simulating the challenging terrain of the Paris to Ancaster race. This session includes intervals and strength efforts to prepare you for the rigors of the race.
warmup
15min @ 55% FTP to 75% FTP
Intervals x6
5min @ 95% FTP
3min 20sec @ 70% FTP
Steady State
5min @ 85% FTP
Intervals x4
3min @ 105% FTP
2min @ 70% FTP
Steady State
10min @ 80% FTP
Intervals x2
4min @ 110% FTP
2min @ 70% FTP
cooldown
10min @ 70% FTP to 50% FTP
Endurance Ride
45-min endurance ride divided into a 10-min warmup from 50% to 65% FTP, 30-min main set alternating between 70% and 65% FTP every 5 min, and a 5-min cooldown reducing from 50% to 4...
warmup
5min @ 50% FTP to 60% FTP
Steady State
2min @ 65% FTP
Intervals x3
5min @ 70% FTP
5min @ 65% FTP
cooldown
3min @ 50% FTP to 40% FTP
Steady State
2min @ 40% FTP
Steady Build-Up Workout
This workout includes a 20-min warmup, 45-min of steady riding at 75% FTP, 30 mins building effort from 80% to 90% FTP, finished with a 10-min cooldown.
warmup
20min @ 50% FTP to 70% FTP
Steady State
45min @ 75% FTP
Steady State
10min @ 80% FTP
Steady State
10min @ 85% FTP
Steady State
10min @ 90% FTP
cooldown
10min @ 60% FTP to 40% FTP
Progressive Power Ramp
A 1.5-hour workout starting with a warmup, then oscillating between 5-minute intervals at increasing power levels.
warmup
10min @ 15500% FTP to 25000% FTP
Intervals x4
5min @ 19000% FTP
5min @ 20000% FTP
Intervals x4
5min @ 21000% FTP
5min @ 22000% FTP
Intervals x4
5min @ 23000% FTP
5min @ 24000% FTP
Intervals x3
5min @ 25000% FTP
5min @ 25000% FTP
FTP Builder
This comprehensive training plan focuses on improving your FTP. With interval-based sessions, you'll train your body to sustain a higher power output over longer periods.
warmup
10min @ 60% FTP to 70% FTP
Intervals x6
4min @ 110% FTP
2min @ 70% FTP
Steady State
15min @ 90% FTP
Intervals x6
4min @ 120% FTP
2min @ 70% FTP
cooldown
8min @ 70% FTP to 30% FTP
Tempo Grinder
This 60-minute tempo workout focuses on sustained effort. It's all about maintaining a steady output to improve your sustained power ability. Where it gets hard, remember - consist...
warmup
10min @ 50% FTP to 70% FTP
Steady State
15min @ 85% FTP
Intervals x3
5min @ 90% FTP
3min @ 70% FTP
Steady State
15min @ 85% FTP
cooldown
8min @ 50% FTP to 20% FTP
30/30 Fireburst
A robust balance of effort and recovery. This 30/30 interval session has the intensity to improve your VO2 max and the recovery windows to train your body to get back on track quic...
warmup
10min @ 55% FTP to 70% FTP
Intervals x15
30sec @ 125% FTP
30sec @ 50% FTP
Steady State
5min @ 70% FTP
Intervals x15
30sec @ 125% FTP
30sec @ 50% FTP
cooldown
10min @ 65% FTP to 35% FTP
Fast & Furious
A high intensity session to train your raw power output and recovery.
warmup
10min @ 60% FTP to 80% FTP
Intervals x8
1min @ 120% FTP
2min @ 55% FTP
cooldown
10min @ 60% FTP to 30% FTP
Aerobic Base Builder
A steady-state workout designed to improve your aerobic base and help control your heart rate at prolonged effort.
warmup
10min @ 40% FTP to 60% FTP
Steady State
40min @ 65% FTP
Intervals x3
5min @ 70% FTP
3min @ 65% FTP
cooldown
10min @ 55% FTP to 40% FTP
Finisher Frenzy
A challenging sprint-interval workout to finish the week. This workout will push your limits and ensure you finish the week on a high!
warmup
10min @ 60% FTP to 80% FTP
Intervals x6
1min @ 120% FTP
5min @ 60% FTP
cooldown
10min @ 60% FTP to 40% FTP
Long Ride Builder
A long duration, low intensity ride to build endurance and simulate the extended time you'll spend in the saddle during the cyclotour du Léman.
warmup
15min @ 40% FTP to 55% FTP
Steady State
1hr @ 60% FTP
Steady State
10min @ 45% FTP
Steady State
1hr @ 60% FTP
cooldown
15min @ 55% FTP to 40% FTP
Intense Power Burst Modified
This updated workout still aims to boost your power output, but now with longer high-intensity intervals and shorter rests. The new intervals are 50 seconds at 120% FTP with only 1...
warmup
15min @ 50% FTP to 80% FTP
Intervals x6
50sec @ 120% FTP
10sec @ 50% FTP
Steady State
3min @ 50% FTP
Intervals x6
50sec @ 120% FTP
10sec @ 50% FTP
Steady State
3min @ 50% FTP
Intervals x6
50sec @ 120% FTP
10sec @ 50% FTP
Steady State
3min @ 50% FTP
Intervals x6
50sec @ 120% FTP
10sec @ 50% FTP
cooldown
10min @ 50% FTP to 30% FTP
Robust Sweet Spot Workout
An intensified sweet spot workout containing 6 intervals. Each interval has one minute at 92% FTP, followed by four minutes at 88% FTP. Rest for 2.5 minutes between intervals.
warmup
15min @ 50% FTP to 70% FTP
Intervals x1
1min @ 92% FTP
4min @ 88% FTP
Steady State
2min 30sec @ 50% FTP
Intervals x1
1min @ 92% FTP
4min @ 88% FTP
Steady State
2min 30sec @ 50% FTP
Intervals x1
1min @ 92% FTP
4min @ 88% FTP
Steady State
2min 30sec @ 50% FTP
Intervals x1
1min @ 92% FTP
4min @ 88% FTP
Steady State
2min 30sec @ 50% FTP
Intervals x1
1min @ 92% FTP
4min @ 88% FTP
Steady State
2min 30sec @ 50% FTP
Intervals x1
1min @ 92% FTP
4min @ 88% FTP
cooldown
6min 30sec @ 50% FTP to 30% FTP
60-min Climbing Power Builder
A condensed version of the Climbing Power Builder, this intense 60-minute workout targets the same strength and power growth for hill climbs, just a bit faster!
warmup
10min @ 50% FTP to 70% FTP
Intervals x3
5min @ 100% FTP
3min @ 60% FTP
Intervals x2
2min @ 110% FTP
2min @ 50% FTP
cooldown
8min @ 50% FTP to 20% FTP
90-min Climbing Power Builder
An extended version of the Climbing Power Builder. In 90 minutes, you'll have more time to build climbing muscle and endurance while practicing sustained efforts.
warmup
20min @ 50% FTP to 70% FTP
Intervals x4
5min @ 100% FTP
3min @ 60% FTP
Intervals x3
2min @ 110% FTP
2min @ 50% FTP
cooldown
12min @ 50% FTP to 20% FTP
Endurance Zone 2 Ride
This ride focuses on working in Zone 2 of your power curve, which is excellent for building aerobic endurance, improving fat metabolism, and promoting recovery.
warmup
15min @ 40% FTP to 60% FTP
Steady State
30min @ 60% FTP
Steady State
20min @ 65% FTP
Steady State
30min @ 60% FTP
cooldown
15min @ 50% FTP to 40% FTP
1 Day Thrill - Over and Under with Break
An intense 1-hour workout challenging you with surges above your FTP (Over) and then active periods just below your FTP (Under). Added a short recovery break after the third interv...
warmup
10min @ 50% FTP to 65% FTP
Intervals x3
3min @ 110% FTP
4min @ 90% FTP
Steady State
5min @ 50% FTP
Intervals x3
3min @ 110% FTP
4min @ 90% FTP
cooldown
10min @ 65% FTP to 50% FTP
Personal Peak 30s Sprints
Ein extrem hartes Sprint-Workout konzipiert, um deine individuelle Spitzenleistung zu fördern. Dieses Workout enthält sehr intensive 30-Sekunden-Sprints, gefolgt von Erholungsphase...
warmup
10min @ 50% FTP to 70% FTP
Intervals x8
30sec @ 203% FTP
5min @ 60% FTP
cooldown
10min @ 70% FTP to 50% FTP
Z4 Power Punch
This workout includes shorter, high-intensity intervals within Zone 4. Ideal to improve your upper-end power and push your limits.
warmup
15min @ 50% FTP to 70% FTP
Intervals x4
3min @ 90% FTP
3min @ 65% FTP
Steady State
5min @ 70% FTP
Intervals x2
4min @ 94% FTP
2min 40sec @ 68% FTP
cooldown
10min @ 70% FTP to 40% FTP
4x4 High Intensity
4 high-intensity 4-min intervals between 103% and 115% FTP interspersed with 3-minutes low-intensity recovery intervals.
warmup
10min @ 60% FTP to 70% FTP
Intervals x4
4min @ 115% FTP
3min @ 60% FTP
cooldown
10min @ 70% FTP to 40% FTP
Repeatability Relays
This workout focuses on improving your ability to endure repeated high-intensity efforts. You'll face a series of hard intervals mixed with short recovery periods to build and test...
warmup
15min @ 50% FTP to 70% FTP
Intervals x5
2min @ 95% FTP
1min @ 60% FTP
Steady State
10min @ 75% FTP
Intervals x4
2min @ 95% FTP
1min @ 60% FTP
cooldown
15min @ 70% FTP to 40% 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
VO2 Max Intervals - More Intense
6x3-minute intervals at 120% FTP followed by equal recovery period. Quick 5-minute warmup and cooldown added too.
warmup
5min @ 50% FTP to 60% FTP
Intervals x6
3min @ 120% FTP
3min @ 65% FTP
cooldown
5min @ 50% FTP to 40% FTP
VO2 Max Intervals
This workout involves 5x3-minute intervals at 120% FTP, with equal recovery periods. It begins and ends with a 10-minute warmup and cooldown.
warmup
10min @ 50% FTP to 60% FTP
Intervals x5
3min @ 120% FTP
3min @ 65% FTP
cooldown
10min @ 50% FTP to 40% FTP
VO2 4x4 min Intervals @ 110–115% FTP
This workout focuses on VO2 max intervals, specifically 4 periods of 4 minutes each at 110-115% FTP. These high-intensity intervals help improve your aerobic capacity and generate ...
warmup
10min @ 55% FTP to 75% FTP
Intervals x1
4min @ 110% FTP
4min @ 60% FTP
Intervals x1
4min @ 115% FTP
4min @ 60% FTP
Intervals x1
4min @ 110% FTP
4min @ 60% FTP
Intervals x1
4min @ 115% FTP
4min @ 60% FTP
Strength Builder Week 2 - Workout 1
This workout is a mix of steady state work at 80 RPM and power intervals at 85 RPM to build muscular strength.
warmup
10min @ 30% FTP to 50% FTP
Steady State
20min @ 50% FTP
Intervals x2
3min @ 60% FTP
2min @ 50% FTP
cooldown
10min @ 50% FTP to 30% 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
Cadence Booster Week 4 - Workout 1
This workout has a focus on maintaining a high cadence whilst cycling on and off low to moderate resistance.
warmup
10min @ 45% FTP to 65% FTP
Steady State
20min @ 65% FTP
Intervals x4
3min @ 75% FTP
2min @ 65% FTP
cooldown
10min @ 75% FTP to 55% FTP
High Cadence Challenges Week 4 - Workout 3
This workout challenges your cadence and power capacity with short intervals of high cadence and high power.
warmup
10min @ 50% FTP to 70% FTP
Intervals x6
2min @ 90% FTP
2min @ 70% FTP
cooldown
10min @ 70% FTP to 50% FTP
1H SFR Spin-Up
This 1-hour SFR workout is filled with low-cadence, high-power intervals to improve your climbing strength and pedalling efficiency. Keep your pedal strokes steady and composed dur...
warmup
10min @ 50% FTP to 65% FTP
Intervals x4
5min @ 80% FTP
2min 30sec @ 65% FTP
cooldown
10min @ 65% FTP to 50% FTP
Endurance Primer
This endurance-focused ride will help prime your legs for the big week ahead. With low-intensity intervals, active recovery periods, and sustainable efforts, it will keep drain min...
warmup
10min @ 50% FTP to 70% FTP
Steady State
30min @ 65% FTP
Intervals x4
10min @ 75% FTP
5min @ 45% FTP
Steady State
15min @ 60% FTP
cooldown
10min @ 70% FTP to 45% FTP
HIIT Cycle - Monday
This high-intensity interval training session is designed to improve your speed and power. Remember to keep a steady cadence and push hard during the on intervals!
warmup
15min @ 50% FTP to 70% FTP
Intervals x6
3min @ 100% FTP
3min @ 60% FTP
Steady State
10min @ 70% FTP
cooldown
10min @ 60% FTP to 40% FTP
Endurance Ride
A long, low-intensity ride to improve aerobic endurance.
warmup
10min @ 50% FTP to 70% FTP
Steady State
2hr @ 60% FTP
cooldown
10min @ 55% FTP to 40% FTP
VO2 Max Intervals
Very high intensity intervals to improve your VO2 max.
warmup
10min @ 50% FTP to 70% FTP
Intervals x6
2min @ 130% FTP
4min @ 50% FTP
cooldown
10min @ 60% FTP to 40% FTP
Speed Demon Sprints
A demanding sprint-friendly workout designed to improve your speed and power. This workout includes brief bursts of nearly maximum effort followed by recovery periods.
warmup
10min @ 50% FTP to 70% FTP
Intervals x8
30sec @ 150% FTP
5min @ 70% FTP
cooldown
10min @ 70% FTP to 50% FTP
10-Step Max Power Sprints
10-stufige schrittweise Erhöhung und Verringerung in Warm-Up und Cool-Down, kombiniert mit explosiven Max Power Sprints.
Intervals x1
1min @ 50% FTP
0sec @ NaN% FTP
Intervals x1
1min @ 52% FTP
0sec @ NaN% FTP
Intervals x1
1min @ 54% FTP
0sec @ NaN% FTP
Intervals x1
1min @ 56% FTP
0sec @ NaN% FTP
Intervals x6
15sec @ 200% FTP
10min @ 70% FTP
Intervals x1
1min @ 56% FTP
0sec @ NaN% FTP
Intervals x1
1min @ 54% FTP
0sec @ NaN% FTP
Intervals x1
1min @ 52% FTP
0sec @ NaN% FTP
Intervals x1
1min @ 50% FTP
0sec @ NaN% FTP
Endurance Cadence Grinder
This 40-minute workout focuses on maintaining a constant cadence of 85 RPM. As you progress, you can increase the power %FTP slightly while keeping the same cadence. Great for buil...
warmup
10min @ 50% FTP to 70% FTP
Steady State
20min @ 80% FTP
Steady State
10min @ 70% FTP
Steady State
20min @ 80% FTP
cooldown
5min @ 70% FTP to 50% FTP
30-Min Cadence Bulldozer
This 30-minute workout has been designed to enhance endurance by maintaining a constant cadence. Keep your cadence around 85 RPM throughout!
warmup
5min @ 50% FTP to 70% FTP
Steady State
15min @ 75% FTP
Steady State
15min @ 82% FTP
cooldown
5min @ 70% FTP to 50% FTP
Anaerobic Burst Burner
A high intensity cycling workout focused on enhancing your anaerobic burst energy. The workout has short yet powerful intervals designed to push your limits.
warmup
10min @ 50% FTP to 70% FTP
Intervals x5
30sec @ 130% FTP
2min @ 50% FTP
Steady State
5min @ 50% FTP
Intervals x5
30sec @ 140% FTP
2min @ 50% FTP
cooldown
5min @ 50% FTP to 30% FTP
Custom FTP-Based Workout
This workout is designed to hit a range of intensities based on your Functional Threshold Power (FTP). You'll go through periods of steady-state endurance, ramp ups, and high power...
Steady State
3min @ 50% FTP
Intervals x2
1min @ 70% FTP
1min @ 50% FTP
Intervals x2
1min @ 80% FTP
1min @ 50% FTP
Steady State
3min @ 50% FTP
Steady State
10min @ 68% FTP
Steady State
3min @ 50% FTP
Steady State
1min @ 80% FTP
Steady State
3min @ 50% FTP
Steady State
10min @ 68% FTP
Steady State
3min @ 50% FTP
Steady State
1min @ 80% FTP
Steady State
3min @ 50% FTP
Gally's XP Farming Alpe du Zwift
A 75-minute continuous Zone 2 workout designed specifically for XP farming on the challenging ascents of Alpe du Zwift. Alternates between 73% & 81% of your FTP (approximately 180W...
Intervals x18
2min @ 73% FTP
2min @ 81% FTP
3-Hr Tempo - 70.3 Prep
This 3-hour tempo workout is meant to simulate the cycling portion of your 70.3 triathlon. It’s designed to increase your muscular endurance, power, and aerobic capacity. Let's get...
warmup
30min @ 55% FTP to 70% FTP
Steady State
1hr @ 80% FTP
Intervals x6
5min @ 95% FTP
2min 30sec @ 75% FTP
cooldown
30min @ 65% FTP to 40% FTP
Gally's 80-Min XP Farming Alpe du Zwift
An 80-minute continuous Zone 2 workout designed specifically for XP farming on Alpe du Zwift's challenging ascents. Alternates between efforts at 73% & 81% of FTP (approximately 18...
Intervals x20
2min @ 73% FTP
2min @ 81% 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
Long Ride Endurance
This is a long endurance-focused workout designed to improve your aerobic fitness. The majority of the ride is at a steady, manageable intensity with short breaks interspersed.
warmup
15min @ 50% FTP to 65% FTP
Steady State
1hr @ 70% FTP
Steady State
10min @ 55% FTP
Steady State
1hr @ 70% FTP
cooldown
15min @ 55% FTP to 40% FTP
1-2 Stunden LIT Ausdauer-Training
Ein 1-2 Stunden dauerndes Low Intensity Training. Ruhiges Ausdauer-Training, ideal zur Regeneration oder für Tage, an denen Sie etwas leichter trainieren möchten.
warmup
10min @ 40% FTP to 60% FTP
Steady State
1hr @ 60% FTP
cooldown
10min @ 60% FTP to 20% FTP
Cycling Beginner Build
A beginner-friendly workout focusing on building your endurance and comfort on the bike. This session includes a gentle warmup, easy intervals, a steady-state period, and a nice co...
warmup
10min @ 40% FTP to 60% FTP
Intervals x4
2min @ 60% FTP
1min @ 45% FTP
Steady State
10min @ 50% FTP
cooldown
5min @ 45% FTP to 30% FTP
Fourfold 10-minutes SST
This workout features four 10-minute segments at Sweet Spot intensity levels to help improve your overall endurance and FTP. Enjoy this balanced, challenging ride!
warmup
15min @ 50% FTP to 70% FTP
Steady State
10min @ 86% FTP
Steady State
3min @ 50% FTP
Steady State
10min @ 86% FTP
Steady State
3min @ 50% FTP
Steady State
10min @ 86% FTP
Steady State
3min @ 50% FTP
Steady State
10min @ 86% FTP
cooldown
9min @ 50% FTP to 30% FTP
Tempo Fat Burn Special
This fat-burning tempo workout is perfect for riders looking to shed some weight while improving their endurance and pedaling power. You will work at a challenging but sustainable ...
warmup
10min @ 50% FTP to 70% FTP
Steady State
40min @ 75% FTP
cooldown
8min @ 70% FTP to 40% FTP
Grundlagenfahrt (Z2)
Diese Grundlagenfahrt wird hauptsächlich in der Zone 2 gefahren, bei 60-70% deiner FTP. Ideal, um deine aerobe Ausdauer zu erhöhen. Die Gesamtdauer beträgt 30-40 Minuten.
warmup
5min @ 40% FTP to 60% FTP
Steady State
25min @ 65% FTP
Steady State
10min @ 70% FTP
Steady State
25min @ 65% FTP
cooldown
5min @ 60% FTP to 40% 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
Beginner's Breakaway
This workout is designed for the beginner cyclist aiming for a 100km ride. It includes mixed-intensity intervals to simulate changes in pace and terrain, plus some short, punchy se...
warmup
10min @ 65% FTP to 75% FTP
Intervals x16
30min @ 70% FTP
1min @ 80% FTP
Intervals x3
1min @ 90% FTP
2min @ 70% FTP
Steady State
30min @ 70% FTP
cooldown
5min @ 70% FTP to 55% FTP
Threshold 90 min: 3x12 min @ 95–100% FTP (No Cooldown)
A demanding 90-minute threshold workout with a 10-minute warmup and no cooldown. This workout features 3 intervals of 12 minutes each at 95-100% FTP, with 6-minute recovery periods...
warmup
10min @ 50% FTP to 70% FTP
Intervals x1
12min @ 95% FTP
6min @ 50% FTP
Intervals x1
12min @ 100% FTP
6min @ 50% FTP
Intervals x1
12min @ 95% FTP
6min @ 50% FTP
Boost Power 490W
Un entraînement intensif pour augmenter votre puissance maximale. Les sprints courts à 200% de votre FTP (490W) avec des temps de repos suffisants sont un excellent moyen de dévelo...
warmup
15min @ 50% FTP to 75% FTP
Intervals x6
20sec @ 200% FTP
40sec @ 50% FTP
Steady State
5min @ 60% FTP
Intervals x6
20sec @ 200% FTP
40sec @ 50% FTP
Steady State
5min @ 60% FTP
Intervals x6
20sec @ 200% FTP
40sec @ 50% FTP
Steady State
15min @ 60% FTP
cooldown
5min @ 60% FTP to 40% FTP
Adjusted Gravel Grinder Simulation
This workout is tuned to simulate a real-life, intense gravel race. 5 minutes at 260W (VO2 max), 10 minutes at your threshold, and then keep at sweet-spot power for your targeted d...
warmup
10min @ 50% FTP to 80% FTP
Steady State
5min @ 110% FTP
Steady State
10min @ 100% FTP
Steady State
1hr @ 90% FTP
Steady State
30min @ 70% FTP
cooldown
10min @ 70% FTP to 40% FTP
High Intensity - Power Surge 2.0
This workout just got more challenging! We've added a 10-minute block of threshold riding 5 minutes after completing the high-intensity intervals. So, not only are you powering thr...
warmup
20min @ 50% FTP to 70% FTP
Intervals x10
1min @ 115% FTP
1min 30sec @ 60% FTP
Steady State
5min @ 50% FTP
Steady State
10min @ 100% FTP
cooldown
20min @ 70% FTP to 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 @ 81% FTP
Steady State
3min @ 125% FTP
Steady State
10min @ 81% FTP
Winter Session 1: Zone 3 Blocks
Aimed at building your strength during the winter season, this workout includes zone 3 intervals to boost your cardiovascular endurance and FTP.
warmup
15min @ 55% FTP to 100% FTP
Steady State
5min @ 55% FTP
Intervals x4
10min @ 70% FTP
5min @ 55% FTP
cooldown
10min @ 70% FTP to 55% FTP
VO2 Max Intervals
A short, high-intensity workout to improve your VO2 max, increasing the amount of oxygen you can utilize during intense exercise.
warmup
10min @ 55% FTP to 70% FTP
Intervals x8
2min @ 120% FTP
2min @ 50% FTP
cooldown
10min @ 50% FTP to 30% FTP
60 min Calorie Crusher
This balanced workout combines steady-state efforts with high-intensity intervals to maximise calorie burn in just 1 hour. Fresh, fun, and challenging – perfect for torching calori...
warmup
10min @ 50% FTP to 70% FTP
Steady State
15min @ 75% FTP
Intervals x8
1min @ 100% FTP
1min @ 65% FTP
Steady State
10min @ 75% FTP
Intervals x8
1min @ 100% FTP
1min @ 65% FTP
Steady State
15min @ 75% FTP
cooldown
10min @ 50% FTP to 25% 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
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
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
3Hr Easy Ironman Session
A 3-hour Ironman specific workout with a reduced intensity, focusing on endurance and strength.
warmup
20min @ 45% FTP to 55% FTP
Steady State
1hr @ 60% FTP
Intervals x3
13min 20sec @ 70% FTP
6min 40sec @ 50% FTP
Steady State
30min @ 65% FTP
cooldown
10min @ 40% FTP to 20% FTP
Versatile Booster
This workout maximises both power and endurance, while focusing on enhancing your pace. A fantastically versatile session for anyone looking to optimise their fitness level.
Steady State
2min 15sec @ 58% FTP
Steady State
2min 15sec @ 66% FTP
Steady State
45sec @ 132% FTP
Steady State
2min @ 64% FTP
Steady State
2min @ 74% FTP
Steady State
2min @ 85% FTP
Steady State
2min @ 94% FTP
Steady State
1min 30sec @ 55% FTP
Intervals x15
30sec @ 121% FTP
15sec @ 36% FTP
Steady State
5min @ 55% FTP
Intervals x15
30sec @ 121% FTP
15sec @ 36% FTP
Steady State
3min @ 55% FTP
FTP Boost
This FTP boosting workout incorporates warm up, high intensity intervals, steady state exertion, and a cool down to help increase your overall power output and drive up your FTP.
warmup
15min @ 55% FTP to 75% FTP
Intervals x5
5min @ 100% FTP
3min @ 55% FTP
Steady State
15min @ 75% FTP
cooldown
10min @ 75% FTP to 55% FTP
Fine-tuned 60-minute Taper
This is a streamlined 60-minute tapering session designed to keep you primed, and perfectly fitting into a one-hour slot. It encompasses a warmup, followed by targeted intervals an...
warmup
15min @ 50% FTP to 70% FTP
Intervals x3
5min @ 90% FTP
5min @ 60% FTP
Steady State
10min @ 65% FTP
cooldown
10min @ 50% FTP to 30% FTP
High FTP Progression
Intensive FTP based ride. Starting out above FTP and slowly easing down.
warmup
15min @ 50% FTP to 70% FTP
Intervals x6
10min @ 105% FTP
5min @ 65% FTP
cooldown
15min @ 70% FTP to 50% 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
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
Tempo Ride
A tempo workout to help increase your power and improve your cycling efficiency.
warmup
15min @ 50% FTP to 70% FTP
Steady State
30min @ 80% FTP
cooldown
10min @ 70% FTP to 50% FTP
Fire and Ice
A solid 40/20s workout that is designed to push your boundaries. Spend 40 seconds at 110% of your FTP then 20 seconds at 50% FTP for an active recovery. Feel the burn and then chil...
warmup
15min @ 50% FTP to 75% FTP
Intervals x30
40sec @ 110% FTP
20sec @ 50% FTP
Steady State
5min @ 70% FTP
Intervals x30
40sec @ 110% FTP
20sec @ 50% FTP
cooldown
10min @ 70% FTP to 40% FTP
Fire and Ice 133
An explosive adaptation of the 40/20s workout. 40 seconds are spent at a blistering 133% of FTP, followed by 20 seconds of active recovery at 50% FTP. Embrace the power!
warmup
15min @ 50% FTP to 75% FTP
Intervals x30
40sec @ 133% FTP
20sec @ 50% FTP
Steady State
5min @ 70% FTP
Intervals x30
40sec @ 133% FTP
20sec @ 50% FTP
cooldown
10min @ 70% FTP to 40% FTP
Fire and Ice 105 - 10 Blast
An adaptive 40/20 workout with 10 intervals at 105% FTP, accompanied by active recovery periods, all fitting within a 1-hour workout. Challenge yourself!
warmup
20min @ 50% FTP to 75% FTP
Intervals x10
40sec @ 105% FTP
20sec @ 50% FTP
Steady State
30min @ 65% FTP
cooldown
20min @ 70% FTP to 40% FTP
Rapid Fire VO2 Max 4x
A compact 40-minute workout packed with four 3-minute VO2 Max intervals at 105% FTP. Challenge your aerobic capacity in less time!
warmup
7min @ 55% FTP to 75% FTP
Intervals x4
3min @ 105% FTP
4min @ 60% FTP
cooldown
7min @ 70% FTP to 40% FTP
Extended Easy Ironman Run
A 6-hour easy Ironman running workout to improve your run. Keep hydrating and take on-board fuel at regular intervals.
warmup
30min @ 40% FTP to 65% FTP
Intervals x12
15min @ 70% FTP
6min 40sec @ 50% FTP
cooldown
30min @ 50% FTP to 40% FTP
Vo2 Max and Sprints
An intense session with VO2 max reps, fast pedal drills and sprint intervals. Designed to test and build your speed, power and recovery.
warmup
10min @ 55% FTP to 70% FTP
Intervals x3
20sec @ 110% FTP
3min @ 60% FTP
Intervals x5
2min @ 120% FTP
2min @ 60% FTP
Intervals x4
15sec @ 200% FTP
30sec @ 60% FTP
Steady State
5min @ 60% FTP
Intervals x1
20sec @ 200% FTP
40sec @ 60% FTP
cooldown
10min @ 60% FTP to 40% FTP
Power Ramp Rollercoaster
Ramp up and down with this rollercoaster workout. Aimed at increasing your FTP and building your endurance, this ride will push and test your limits.
warmup
3min @ 55% FTP to 65% FTP
Steady State
12min @ 70% FTP
Intervals x3
3min @ 95% FTP
1min @ 105% FTP
Steady State
5min @ 60% FTP
Intervals x3
3min @ 95% FTP
1min @ 105% FTP
Steady State
5min @ 60% FTP
Intervals x3
3min @ 95% FTP
1min @ 105% FTP
Steady State
5min @ 60% FTP
Intervals x3
3min @ 95% FTP
1min @ 105% FTP
cooldown
2min @ 60% FTP to 55% FTP
Steady State
12min @ 70% FTP
warmup
3min @ 55% FTP to 65% FTP
Hill Climbing Booster
This workout will help increase your anaerobic threshold and build muscular endurance, making those longer climbs easier over time.
warmup
10min @ 50% FTP to 70% FTP
Intervals x6
2min @ 110% FTP
2min @ 60% FTP
Steady State
10min @ 70% FTP
Intervals x4
2min @ 120% FTP
2min @ 60% FTP
cooldown
10min @ 70% 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 2 - Workout #5: 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 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 #10: Easy Endurance Spin
Endurance ride at a relaxed pace. Maintain a consistent power output.
Steady State
30min @ 65% 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
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
12 Week FTP Booster
This 12-week FTP Booster Program includes key workouts for each weekend. Other days should involve ample rest and low-stress base training.
warmup
10min @ 40% FTP to 65% FTP
Intervals x12
5min @ 100% FTP
3min @ 75% FTP
Steady State
1hr @ 80% FTP
cooldown
5min @ 75% FTP to 55% FTP
Climbing Intervals (Z3 & Z4)
A 75 minute workout focused on climbing power. It combines intervals in Zone 3 and Zone 4 to boost your uphill strength, stamina, and resilience. Perfect for those looking to conqu...
warmup
15min @ 50% FTP to 75% FTP
Intervals x6
10min @ 90% FTP
3min @ 70% FTP
Steady State
10min @ 70% FTP
cooldown
15min @ 70% FTP to 50% FTP
Active Recovery Ride
Easy spinning to help your muscles recover while still gaining some extra aerobic benefits
warmup
5min @ 40% FTP to 50% FTP
Steady State
30min @ 55% FTP
cooldown
5min @ 50% FTP to 40% FTP
Long Steady Ride
Long endurance ride to condition the body for longer sustained efforts
warmup
10min @ 50% FTP to 70% FTP
Steady State
2hr @ 70% FTP
cooldown
10min @ 70% FTP to 50% FTP
FTP Booster for Jax
The FTP Booster is a power-packed workout designed to increase your Functional Threshold Power (FTP). Throughout this workout, you will alternate between high-intensity intervals a...
warmup
15min @ 55% FTP to 70% FTP
Intervals x4
4min @ 105% FTP
3min @ 75% FTP
Steady State
10min @ 85% FTP
Intervals x4
4min @ 105% FTP
3min @ 75% FTP
cooldown
10min @ 50% FTP to 30% FTP
Pre-Race Tune-Up
A short, sharp session to get the blood flowing and prep the body for tomorrow's race without causing undue fatigue. It's race eve, Leon. Tomorrow, you compete!
warmup
5min @ 40% FTP to 65% FTP
Intervals x3
1min @ 125% FTP
1min @ 75% FTP
cooldown
5min @ 50% FTP to 20% FTP
Climbing Boost
This workout will focus on improving your ability to sustain high power outputs over a longer period, mimicking a long and steady climb. Stay motivated, you're getting closer to co...
warmup
15min @ 40% FTP to 65% FTP
Intervals x3
20min @ 102% FTP
5min @ 70% FTP
Steady State
10min @ 95% FTP
cooldown
10min @ 55% FTP to 20% FTP
Norwegian 4x4 VO2 Max
Norwegian 4x4 VO2 Max is a high-intensity workout consisting of four 4-minute intervals at 90-95% of your FTP, alternated with 3-minute easy spins in-between. This workout is desig...
warmup
15min @ 50% FTP to 70% FTP
Intervals x4
4min @ 95% FTP
3min @ 55% FTP
cooldown
10min @ 55% FTP to 35% FTP
Sub-Threshold Booster
Sub-threshold efforts with some short bursts to help raise your FTP.
warmup
15min @ 50% FTP to 70% FTP
Intervals x5
5min @ 90% FTP
3min @ 60% FTP
Steady State
10min @ 75% FTP
Intervals x3
2min @ 100% FTP
1min @ 60% FTP
cooldown
10min @ 50% FTP to 30% FTP
Lasting Effort 2
This 2 hour workout contains extended blocks of steady riding combined with short, high-power bursts to break up the monotony. You'll build endurance and boost your FTP over time.
warmup
10min @ 50% FTP to 65% FTP
Steady State
1hr @ 65% FTP
Intervals x6
2min @ 105% FTP
5min @ 65% FTP
Steady State
1hr @ 65% FTP
cooldown
10min @ 65% FTP to 50% FTP
Zone 2 Recovery Plus Low Cadence Drills
This 2-hour ride is focused on Zone 2 training with some low cadence work to help you build your aerobic base, stamina and improve your pedalling efficiency. It's slightly more cha...
warmup
10min @ 40% FTP to 60% FTP
Steady State
5min @ 60% FTP
Intervals x4
10min @ 65% FTP
10min @ 55% FTP
Steady State
50min @ 60% FTP
cooldown
10min @ 65% FTP to 50% FTP
30-Minute FTP Booster
Short on time? No problem. This 30-minute workout gets straight to it, focusing on increasing your FTP. Compact but effective!
warmup
7min @ 50% FTP to 70% FTP
Intervals x2
3min @ 105% FTP
1min 30sec @ 75% FTP
Steady State
5min @ 80% FTP
Intervals x2
3min @ 105% FTP
1min 30sec @ 75% FTP
cooldown
5min @ 50% FTP to 40% 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
Progressive endurance - 75 min
20min Z2, 20min upper Z2, 20min low Z3, 15min cool down
warmup
10min @ 60% FTP to 70% FTP
Steady State
5min @ 85% FTP
Steady State
5min @ 100% FTP
cooldown
10min @ 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 2
Up the ante with this 2x15 mins progressive Sweet Spot Training. Keep pushing your endurance and FTP further!
warmup
10min @ 50% FTP to 70% FTP
Steady State
15min @ 88% FTP
Steady State
5min @ 60% FTP
Steady State
15min @ 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
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
Mixed Pacing Mastery
This workout combines a progressive warm-up, steady pace running, free running, and a cool down run. This diversity will help to improve your pacing instincts and overall endurance...
warmup
4min @ 65% FTP to 70% FTP
Steady State
14min @ 75% FTP
Steady State
4min @ 75% FTP
Steady State
2min @ 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
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
W3 3 Progressive Threshold Over-Under
This session pushes you through stepping up intensities with bursts of over-pace efforts, designed for progressive threshold improvement. Incorporates a good warmup and ends with a...
warmup
8min @ 65% FTP to 75% FTP
Steady State
10min @ 90% FTP
Steady State
2min @ 102% FTP
Steady State
10min @ 93% FTP
Steady State
2min @ 102% FTP
Steady State
10min @ 96% FTP
Steady State
2min @ 102% FTP
cooldown
4min @ 75% FTP to 55% FTP
W4 1 Broken 2Mile Threshold
This dynamic workout breaks up 2 miles of run into controlled and free run segments. It challenges you to manage your effort during free run parts which aids to improve your speed ...
Steady State
4min @ 70% FTP
Steady State
4min @ 75% FTP
Steady State
8min @ 75% FTP
Steady State
4min @ 65% FTP
Steady State
8min @ 75% FTP
cooldown
4min @ 70% FTP to 55% FTP
W4 2 Progressive 3-Mile Run
This workout offers a gradual step-up in pace during warmup, stabilizes into a 3-mile run at 82% of your 5k pace, and wraps up with a cool down. It's a great endurance builder with...
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
Progressive Intensity Run
Progress through different intensities, then longer section at 82% of 5K, cooling down from 75 to 55% of 5K
Steady State
1min 46sec @ 71% FTP
Steady State
1min 51sec @ 74% FTP
Steady State
1min 56sec @ 77% FTP
Steady State
1min 53sec @ 75% FTP
Steady State
24min 28sec @ 82% FTP
cooldown
1min 34sec @ 75% FTP to 55% 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
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
CHOP Protocol - Cycling
A carefully customized cycling workout adhering to the CHOP protocol for POTS. Starting lightly, raising your heart rate gradually with a focus on seated workouts.
warmup
10min @ 30% FTP to 45% FTP
Steady State
10min @ 50% FTP
Intervals x3
5min @ 70% FTP
5min @ 45% FTP
Steady State
10min @ 55% FTP
cooldown
10min @ 50% FTP to 35% FTP
1 Hour FTP Builder
This 1-hour workout focuses on FTP building. By alternating between lower and higher power intervals, you will increase your aerobic fitness and power output. Always remember to pu...
warmup
15min @ 50% FTP to 70% FTP
Intervals x2
15min @ 90% FTP
5min @ 70% FTP
Steady State
5min @ 60% FTP
Intervals x2
10min @ 95% FTP
5min @ 70% FTP
cooldown
15min @ 60% FTP to 20% FTP
1hr Power Booster
Boost your power within a short time with high-intensity intervals and solid recovery time.
warmup
10min @ 40% FTP to 70% FTP
Intervals x8
2min 30sec @ 100% FTP
1min 30sec @ 70% FTP
cooldown
5min @ 60% FTP to 30% FTP
Endurance Enhancer
A 150-minute workout designed to boost your endurance while also enhancing your FTP. Long stretches of steady state riding are punctuated by FTP-boosting intervals.
warmup
15min @ 50% FTP to 70% FTP
Steady State
1hr @ 70% FTP
Intervals x6
5min @ 100% FTP
3min @ 65% FTP
Steady State
30min @ 75% FTP
cooldown
15min @ 50% FTP to 30% FTP
Dynamic Endurance Boost
A 150-minute cycling workout designed to build your endurance and boost your FTP. It alternates between steady-state, intervals, and tempo, maintaining engagement while maximizing ...
warmup
10min @ 50% FTP to 70% FTP
Steady State
20min @ 70% FTP
Intervals x6
5min @ 90% FTP
3min @ 65% FTP
Steady State
20min @ 75% FTP
Intervals x6
5min @ 100% FTP
3min @ 65% FTP
Steady State
20min @ 80% FTP
cooldown
10min @ 60% FTP to 30% FTP
5x5 FTP Booster
This workout consists of 5 segments of 5 minutes at 85% FTP with sufficient rest intervals. It's intended to help enhance your strength endurance and overall cycling performance.
warmup
15min @ 40% FTP to 65% FTP
Intervals x5
5min @ 85% FTP
4min @ 55% FTP
cooldown
15min @ 65% FTP to 40% 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
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
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
VO2max 7x3.5 min - Session 20
VO2max improvement workout with 7x 3.5 min intervals at 108-115% of FTP, followed by equivalent recovery periods at 50-60% of FTP.
warmup
10min @ 50% FTP to 65% FTP
Intervals x7
3min 30sec @ 112% FTP
3min 30sec @ 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
30-min Zone 2 Run
A 30-minute Zone 2 run to develop aerobic fitness, improve fat metabolism and build endurance.
warmup
10min @ 50% FTP to 60% FTP
Steady State
20min @ 70% FTP
cooldown
10min @ 65% FTP to 50% 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
Threshold 3x12 min @ 98-102%
Thrash your limits with 'Threshold 3x12 min @ 98-102%' workout! A session focused on fine-tuning your threshold power, it will sublimate your FTP consistency and amplify your high-...
warmup
10min @ 55% FTP to 70% FTP
Intervals x1
1min @ 80% FTP
30sec @ 95% FTP
Intervals x1
1min @ 80% FTP
30sec @ 105% FTP
Intervals x1
1min @ 80% FTP
30sec @ 115% FTP
Steady State
2min 30sec @ 55% FTP
Intervals x1
5min @ 98% FTP
5min @ 102% FTP
Steady State
5min @ 55% FTP
Intervals x1
5min @ 98% FTP
5min @ 102% FTP
Steady State
5min @ 55% FTP
Intervals x1
5min @ 98% FTP
5min @ 102% FTP
cooldown
10min @ 55% FTP to 40% FTP
Hill Racer Training
Hill training will not only prepare you for the elevation gain but also improve your cardiovascular strength, power, and speed. This is an interval-based workout with gradual hill ...
warmup
10min @ 50% FTP to 70% FTP
Steady State
10min @ 70% FTP
Intervals x5
10min @ 95% FTP
5min @ 55% FTP
Steady State
10min @ 70% FTP
cooldown
5min @ 70% FTP to 60% 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
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
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
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
Mon - Sweet Spot 60
1-hour Sweet Spot session to accumulate quality time just below threshold. Good start-of-week effort that pairs well with light evening activity.
warmup
10min @ 45% FTP to 65% FTP
Steady State
30min @ 88% FTP
Steady State
10min @ 75% FTP
Steady State
5min @ 90% FTP
cooldown
10min @ 60% FTP to 45% FTP
Wed - Recovery with Short Tempo
Easy recovery start with two short tempo efforts to maintain fitness without heavy fatigue. Keep the tempo efforts controlled and smooth; breathe and enjoy the ride.
warmup
10min @ 40% FTP to 60% FTP
Steady State
15min @ 55% FTP
Steady State
2sec @ 60% FTP
Steady State
10min @ 78% FTP
Steady State
5min @ 55% FTP
Steady State
10min @ 78% FTP
cooldown
15min @ 60% FTP to 40% FTP
Monday AM - Easy Prep (Recover + Neuromuscular)
Short, easy ride to prime legs before judo in the evening. Mainly spinning with a few short high-cadence bursts to wake up the neuromuscular system without adding fatigue.
warmup
10min @ 35% FTP to 55% FTP
Steady State
10min @ 55% FTP
Intervals x6
15sec @ 90% FTP
45sec @ 50% FTP
Steady State
5min @ 50% FTP
cooldown
5min @ 45% FTP to 30% FTP
Tuesday PM - Endurance + Sweet Spot Blocks (3 hr)
Main weekly endurance session with sustained sweet-spot work to build aerobic capacity and raise FTP. Fuel well and take bottle/food breaks during low-power sections.
warmup
15min @ 30% FTP to 60% FTP
Steady State
30min @ 75% FTP
Steady State
30min @ 88% FTP
Steady State
40min @ 78% FTP
Intervals x3
15min @ 90% FTP
5min @ 60% FTP
Steady State
15min @ 60% FTP
cooldown
10min @ 50% FTP to 30% FTP
Monday AM - Neuromuscular + Threshold Primer (Tougher)
Short, punchy morning session to prime legs for the week with slightly harder efforts: higher cadence bursts plus threshold short efforts to stimulate FTP without long fatigue buil...
warmup
10min @ 35% FTP to 65% FTP
Steady State
5min @ 60% FTP
Intervals x8
20sec @ 105% FTP
40sec @ 50% FTP
Intervals x3
2min @ 98% FTP
2min @ 55% FTP
cooldown
5min @ 50% FTP to 30% FTP
Tuesday PM - Varied Endurance with Sweet Spot & VO2 (2.5 hr)
2.5‑hour endurance ride with mixed blocks: steady endurance, sweet-spot climbing efforts, short VO2 surges, and tempo rolling efforts to build aerobic capacity and FTP while keepin...
warmup
15min @ 30% FTP to 60% FTP
Steady State
20min @ 65% FTP
Intervals x2
15min @ 88% FTP
5min @ 55% FTP
Steady State
10min @ 60% FTP
Intervals x6
30sec @ 110% FTP
1min @ 60% FTP
Steady State
15min @ 75% FTP
Intervals x3
5min @ 95% FTP
3min @ 60% FTP
Steady State
10min @ 55% FTP
cooldown
10min @ 50% FTP to 30% FTP
80s Sweet Spot Session
An 80s-themed Sweet Spot workout: long, focused efforts around 88-94% FTP with steady cadence to drive FTP improvements. Warm-up, two big sweet-spot blocks with short recoveries, a...
warmup
15min @ 45% FTP to 65% FTP
Steady State
20min @ 88% FTP
cooldown
5min @ 75% FTP to 60% FTP
Intervals x2
20min @ 92% FTP
5min @ 60% FTP
Steady State
10min @ 90% FTP
cooldown
10min @ 60% FTP to 45% FTP
Endurance Builder Week2
Progression: longer sweet-spot efforts and slightly shorter recoveries to increase time at threshold-adjacent intensity while managing fatigue.
warmup
15min @ 40% FTP to 65% FTP
Intervals x3
40min @ 92% FTP
10min @ 60% FTP
Steady State
15min @ 75% 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
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
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
Active Recovery
This workout is designed to promote active recovery and light movement. It's great for days when you're looking for a low-impact workout or need to give your body some rest while s...
warmup
5min @ 30% FTP to 40% FTP
Steady State
15min @ 30% FTP
cooldown
5min @ 30% FTP to 20% FTP
Power Builder
This workout is designed to build your power and endurance. It includes a warm-up, intervals at 90% of FTP, recovery intervals at 70% of FTP, and a cooldown.
warmup
10min @ 40% FTP to 65% FTP
Steady State
15min @ 70% FTP
Intervals x3
10min @ 90% FTP
5min @ 70% FTP
Steady State
15min @ 70% FTP
cooldown
10min @ 65% FTP to 40% FTP
Endurance & Cadence
Ein kontinuierliches Ausdauertraining, das darauf abzielt, sowohl Ihre aerobe Fitness als auch Ihre Trittgeschwindigkeit zu verbessern.
warmup
15min @ 40% FTP to 65% FTP
Steady State
30min @ 50% FTP
Intervals x3
2min @ 55% FTP
18min @ 50% FTP
cooldown
10min @ 55% FTP to 40% FTP
Beginner Endurance Ride
This workout is perfect for beginners looking to build endurance and get comfortable on the bike. It includes a warm-up, steady-state efforts, and a cooldown to help you ease into ...
warmup
10min @ 40% FTP to 50% FTP
Steady State
10min @ 50% FTP
Steady State
10min @ 40% FTP
cooldown
5min @ 40% FTP to 30% FTP
Sprint Power Boost
This workout focuses on improving your sprinting power. It combines high-intensity intervals with recovery periods to help you develop explosive speed. Push yourself to the max dur...
warmup
10min @ 40% FTP to 65% FTP
Intervals x5
15sec @ 120% FTP
45sec @ 70% FTP
cooldown
10min @ 65% FTP to 40% 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
Endurance Builder
A 1.5-hour long endurance ride that focuses on keeping a steady pace, with occasional bursts of power to work on muscular endurance.
warmup
15min @ 55% FTP to 70% FTP
Steady State
30min @ 75% FTP
Intervals x6
5min @ 95% FTP
5min @ 70% FTP
Steady State
20min @ 75% FTP
cooldown
15min @ 70% FTP to 55% FTP
Criterium Prep
This workout targets the high intensity efforts crucial in criterium racing. Anaerobic intervals replicate the short, sharp efforts needed to stay in the pack or make a break, whil...
warmup
10min @ 40% FTP to 70% FTP
Intervals x8
30sec @ 120% FTP
4min 30sec @ 50% FTP
Steady State
15min @ 75% FTP
Intervals x8
30sec @ 120% FTP
4min 30sec @ 50% FTP
cooldown
10min @ 50% FTP to 20% FTP
FTP Builder
Progressive increase of power output to enhance your FTP.
warmup
15min @ 55% FTP to 70% FTP
Steady State
30min @ 92% FTP
cooldown
10min @ 55% FTP to 45% FTP
Rising Rhythm
This 1 hour workout will gradually increase your effort, ending with a 20 minute period at 90% of your FTP. Perfect for bolstering your stamina and power consistency.
warmup
10min @ 40% FTP to 60% FTP
Steady State
15min @ 70% FTP
Steady State
10min @ 80% FTP
Steady State
20min @ 90% FTP
cooldown
5min @ 75% FTP to 55% 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
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
Zone 2 Booster with Variety (45 min)
An engaging 45-minute workout aiming to boost your endurance. This steady Zone 2 session includes varied intervals and a nice cooldown to wrap it up.
warmup
5min @ 40% FTP to 60% FTP
Intervals x2
5min @ 70% FTP
2min 30sec @ 60% FTP
Steady State
5min @ 65% FTP
Intervals x2
2min 30sec @ 75% FTP
1min 15sec @ 65% FTP
cooldown
3min @ 50% FTP to 40% 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
Zone 2 Endurance Ride
A steady effort maintaining in zone 2 throughout the cycling session. This workout develops aerobic endurance and is perfect for days when you're looking to ride longer with a cont...
warmup
10min @ 50% FTP to 65% FTP
Steady State
50min @ 70% FTP
cooldown
10min @ 60% FTP to 40% FTP
Gravelooza 5.3
A longer steady-state workout to increase your endurance, followed by a cool down.
warmup
15min @ 50% FTP to 70% FTP
Steady State
30min @ 85% FTP
cooldown
10min @ 40% FTP to 20% FTP
Endurance Spin-120 with Variations
This 2-hour ride is designed to enhance your endurance while keeping it varied and engaging. It combines Zone 2 steady-state cycling with interval training. Get ready for a fun rid...
warmup
10min @ 50% FTP to 60% FTP
Steady State
30min @ 60% FTP
Intervals x5
2min @ 70% FTP
2min @ 50% FTP
Steady State
30min @ 60% FTP
Intervals x5
2min @ 70% FTP
2min @ 55% FTP
Steady State
30min @ 60% FTP
cooldown
5min @ 60% FTP to 50% FTP
Gravelooza 6.3
Long ride with moderate endurance work to build that diesel engine for the long race!
warmup
15min @ 50% FTP to 70% FTP
Steady State
40min @ 85% FTP
cooldown
10min @ 40% FTP to 20% FTP
Over and Unders running
An Over and Unders workout designed to alternate between controlled, steady effort and higher-intensity running. This robust workout develops speed, running efficiency and enduranc...
warmup
12min 4sec @ 75% FTP to 75% FTP
Intervals x2
13min 20sec @ 80% FTP
11min 17sec @ 89% FTP
cooldown
6min 41sec @ 75% FTP to 75% FTP
Endurance and Sprints Blast
This 3-hour workout consists of a long endurance ride followed by a set of high-intensity sprint intervals. Maintain a low cadence during endurance part and high during sprints.
warmup
15min @ 50% FTP to 65% FTP
Steady State
2hr @ 70% FTP
Intervals x10
30sec @ 130% FTP
2min @ 60% FTP
cooldown
10min @ 50% FTP to 20% FTP
Peak Phase Week 9
Ninth week of the Peak Phase. Put in a full Race Effort with a strategic Time Trial, and maintain your aerobic conditioning with an Endurance Ride.
Steady State
1hr 30min @ 95% FTP
Steady State
1hr 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
60min Endurance Zone 2 Ride
This 60-minute workout is designed to improve both endurance and pedaling efficiency. It includes Zone 2 riding and pedaling drills as key elements.
warmup
15min @ 50% FTP to 65% FTP
Intervals x3
5min @ 70% FTP
2min 30sec @ 50% FTP
Steady State
30min @ 70% FTP
cooldown
15min @ 65% FTP to 50% 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
Base Phase - Long Endurance Ride
Gradually increase mileage. Steady pace at Zone 2
warmup
5min @ 55% FTP to 69% FTP
Steady State
1hr 25min @ 70% FTP
cooldown
5min @ 70% FTP to 55% FTP
Progressive Warmup
This warmup starts at a comfortable 25% of your FTP and gradually progresses to a more challenging 75% to prepare you for a hard workout ahead.
warmup
15min @ 25% FTP to 75% FTP
Zigzag Zones
Navigate your way through the pain cave by zigzagging up and down in performance zones. This one will keep you on your toes!
warmup
10min @ 50% FTP to 70% FTP
Intervals x3
2min @ 105% FTP
1min 30sec @ 80% FTP
Steady State
5min @ 95% FTP
Intervals x3
2min @ 120% FTP
1min 30sec @ 65% FTP
cooldown
10min @ 65% FTP to 35% FTP
Cadence Crusher
This workout is designed to help improve your pedaling efficiency by focusing on higher cadence work. Get ready to become a smooth spinner!
warmup
10min @ 50% FTP to 65% FTP
Intervals x5
4min @ 80% FTP
2min @ 65% FTP
Steady State
15min @ 75% FTP
Intervals x5
4min @ 80% FTP
2min @ 65% FTP
cooldown
10min @ 65% FTP to 40% FTP
Base Phase Week 2 - Long Endurance Ride
Include some hills, stay aerobic. Keep it in Zone 2
warmup
5min @ 55% FTP to 69% FTP
Steady State
1hr 55min @ 70% FTP
cooldown
5min @ 70% FTP to 55% FTP
Over-Under Odessey
An over-under workout that will challenge your muscles to repeatedly go over your FTP and recover under, teaching them to clear lactate more efficiently
warmup
15min @ 50% FTP to 70% FTP
Intervals x4
4min @ 105% FTP
4min @ 95% FTP
Steady State
10min @ 70% FTP
Intervals x4
4min @ 105% FTP
4min @ 95% FTP
cooldown
15min @ 70% FTP to 50% FTP
Base Phase Week 3 - Long Endurance Ride
Focus on maintaining cadence. Keep the intensity in Zone 2
warmup
5min @ 55% FTP to 69% FTP
Steady State
1hr 25min @ 70% FTP
cooldown
5min @ 70% FTP to 55% FTP
Endurance Zone 2 - Circuit 4
Kick it up a notch again! Now it's 60 min at 75% FTP.
warmup
10min @ 55% FTP to 75% FTP
Steady State
1hr @ 75% FTP
cooldown
5min @ 75% FTP to 55% FTP
Endurance Zone 2 - Circuit 5
Ready for the final challenge? Achieve the ultimate endurance state with 90 min at 75% FTP.
warmup
10min @ 55% FTP to 75% FTP
Steady State
1hr 30min @ 75% FTP
cooldown
5min @ 75% FTP to 55% FTP
Increasing Duration 1
Increase to 2x15 min intervals at 88% FTP.
warmup
10min @ 50% FTP to 70% FTP
Intervals x2
15min @ 88% FTP
5min @ 55% FTP
cooldown
5min @ 70% FTP to 50% FTP
VO2 Max Booster
This high intensity interval training (HIIT) workout is tailored to improving your VO2 max, enabling your body to use more oxygen and increase your power output. Be ready for short...
warmup
15min @ 50% FTP to 70% FTP
Intervals x6
3min @ 120% FTP
5min @ 50% FTP
cooldown
10min @ 60% 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
Compact Race Prep
A compact race prep workout - 10 mins warmup, three 5-minute race-pace intervals, four sprints, and a 5-minute cool-down. Each interval is followed by a brief recovery before movin...
warmup
10min @ 55% FTP to 75% FTP
Intervals x3
5min @ 100% FTP
2min 30sec @ 60% FTP
Intervals x4
30sec @ 120% FTP
1min 30sec @ 60% FTP
cooldown
5min @ 75% FTP to 55% FTP
Increasing Intensity 1
Keep the 20 min duration, but increase intensity to 90% FTP.
warmup
10min @ 55% FTP to 70% FTP
Intervals x2
20min @ 90% FTP
5min @ 55% FTP
cooldown
5min @ 70% FTP to 55% 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
Endurance Enhancer
The Endurance Enhancer helps increase your sustainability at higher FTP percentages. Through gradual changes in the FTP during the main workout, you improve your endurance strength...
warmup
5min @ 50% FTP to 55% FTP
warmup
8min @ 55% FTP to 60% FTP
Steady State
14min @ 70% FTP
Steady State
21min @ 65% FTP
Steady State
11min @ 70% FTP
Steady State
16min @ 60% FTP
cooldown
10min @ 50% FTP to 50% FTP
FTP & VO2 Max Intervals
Alternating intervals at FTP and VO2 Max to push your FTP and aerobic capacity.
warmup
10min @ 50% FTP to 70% FTP
Intervals x5
5min @ 100% FTP
3min @ 75% FTP
Intervals x4
3min @ 120% FTP
3min @ 75% FTP
cooldown
10min @ 75% FTP to 55% FTP
FTP Booster
A tough workout designed to push your FTP higher. Expect intervals near your FTP, followed by periods of active recovery.
warmup
10min @ 50% FTP to 70% FTP
Intervals x5
5min @ 100% FTP
5min @ 50% FTP
cooldown
10min @ 75% FTP to 55% FTP
Endurance Pyramid
A challenging pyramid-based session that enhances muscular endurance and power while pedalling above your FTP zone. It starts with warming up in Zone 2, followed by a alternating i...
warmup
13min @ 40% FTP to 60% FTP
Intervals x4
30sec @ 90% FTP
30sec @ 70% FTP
Intervals x1
5min @ 105% FTP
1min @ 40% FTP
Intervals x1
4min @ 105% FTP
1min @ 40% FTP
Intervals x1
3min @ 105% FTP
1min @ 40% FTP
Intervals x1
2min @ 105% FTP
1min @ 40% FTP
Intervals x2
1min @ 105% FTP
1min @ 40% FTP
Intervals x1
2min @ 105% FTP
1min @ 40% FTP
Intervals x1
3min @ 105% FTP
1min @ 40% FTP
Intervals x1
4min @ 105% FTP
1min @ 40% FTP
Intervals x1
5min @ 105% FTP
1min @ 40% FTP
cooldown
5min @ 40% FTP to 30% FTP
2-3 Stunden LIT - Extended Endurance
Ein 2-3-Stunden-Trainingsplan zur Verbesserung Ihrer Ausdauerleistung. Mit einer moderat-intensiven Steady-State-Phase erleben Sie ein Training, das Ihre aerobe Fitness und Fettver...
warmup
15min @ 40% FTP to 60% FTP
Steady State
2hr @ 70% FTP
cooldown
15min @ 60% FTP to 30% 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
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
Sweet Spot Bursts
Warmup with quick sweet spot bursts.
warmup
10min @ 44% FTP to 65% FTP
Intervals x2
3min @ 90% FTP
7min @ 68% FTP
cooldown
5min @ 65% FTP to 45% FTP
Rise & Grind 60
A power-packed one-hour workout focusing on FTP improvements. Alternates between sweet spot and threshold intervals for maximum effect. Remember, earning your FTP gains doesn't com...
warmup
10min @ 50% FTP to 70% FTP
Steady State
10min @ 85% FTP
Intervals x2
10min @ 95% FTP
5min @ 75% FTP
Steady State
10min @ 85% FTP
cooldown
10min @ 70% FTP to 50% FTP
Power Surge
A dynamic workout designed to enhance 5-minute power via steady-state and high-intensity intervals.
Intervals x4
5min @ 115% FTP
5min @ 60% FTP
Steady State
15min @ 60% FTP
Intervals x4
5min @ 115% FTP
5min @ 60% FTP
Cardio Booster
This excellent cardiovascular booster provides a solid fitness foundation, enhances your FTP and improves your overall aerobic capacity by working your VO2 max
warmup
10min @ 40% FTP to 70% FTP
Intervals x4
5min @ 90% FTP
3min 20sec @ 70% FTP
Steady State
10min @ 80% FTP
Intervals x4
5min @ 95% FTP
3min @ 75% FTP
cooldown
10min @ 60% FTP to 40% FTP
Geneva Lake Tour Prep
This workout focus on muscular endurance and high-intensity efforts to prepare you for the demands of a long tour ride.
warmup
15min @ 50% FTP to 70% FTP
Intervals x3
20min @ 90% FTP
10min @ 70% FTP
Steady State
30min @ 80% FTP
Intervals x2
15min @ 100% FTP
5min @ 70% FTP
cooldown
15min @ 60% FTP to 50% FTP
Extended Pebble Pounder Zone 2
This workout takes your usual Pebble Pounder routine and extends the Zone 2 block to a full 105 minutes, focusing on building your aerobic endurance.
warmup
15min @ 40% FTP to 60% FTP
Intervals x5
1min @ 120% FTP
1min @ 65% FTP
Steady State
1hr 45min @ 65% FTP
cooldown
15min @ 65% FTP to 40% FTP
Pedaling Drills Boost
Dieses Training ist darauf ausgelegt, deine Trettechnik zu verbessern und die Effizienz deiner Pedalierbewegung zu fördern. Du wirst eine Reihe von Übungen durchführen, einschließl...
warmup
10min @ 50% FTP to 70% FTP
Intervals x3
2min @ 70% FTP
2min @ 50% FTP
Intervals x6
1min @ 85% FTP
1min @ 55% FTP
cooldown
10min @ 70% FTP to 50% FTP
Threshold Booster
Diese anspruchsvolle und äußerst effektive Threshold-Einheit hilft dir, deine Leistungsgrenze zu erhöhen und deine Ausdauer zu verbessern. Durch konstantes Fahren an deinem persönl...
warmup
20min @ 55% FTP to 70% FTP
Intervals x2
15min @ 100% FTP
5min @ 55% FTP
cooldown
10min @ 70% FTP to 50% FTP
2Hr Endurance + Bursts
Two hours of endurance riding mixed with short bursts of slightly higher intensity work to keep things interesting.
warmup
15min @ 40% FTP to 60% FTP
Steady State
40min @ 65% FTP
Intervals x5
3min @ 75% FTP
7min @ 65% FTP
Steady State
40min @ 65% FTP
cooldown
15min @ 60% FTP to 20% 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
Peak Phase Week 8 - Race Simulation
Simulate race pace and conditions. Push it like race day!
warmup
15min @ 55% FTP to 85% FTP
Steady State
1hr @ 85% FTP
cooldown
10min @ 85% 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
Endurance Boost
This workout increases your steady-state duration to 1.5 hours. It's all about consistency and endurance. Keep the pedals moving!
warmup
5min @ 40% FTP to 60% FTP
Steady State
1hr 30min @ 65% FTP
cooldown
5min @ 50% FTP to 35% FTP
MTB XC Training: Focus Intensity
This Mountain Biking Cross Country workout is designed to mimic the high-intensity bursts of power required in an XC race. With short, high-power intervals and longer low to mid-po...
warmup
15min @ 50% FTP to 70% FTP
Intervals x5
3min @ 100% FTP
2min @ 60% FTP
Steady State
10min @ 75% FTP
Intervals x5
1min @ 120% FTP
1min @ 70% FTP
Steady State
10min @ 75% FTP
Intervals x5
3min @ 100% FTP
2min @ 60% FTP
cooldown
10min @ 50% FTP to 20% 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
VO2 Max Booster mit Extra-Ausdauer
High-intensity VO2 max intervals designed to boost your aerobic capacity and power output. Now featuring added endurance segments to get you primed and cooled down properly. Rememb...
warmup
5min @ 50% FTP to 70% FTP
Steady State
10min @ 70% FTP
Intervals x5
3min @ 120% FTP
3min @ 60% FTP
Steady State
10min @ 70% FTP
cooldown
5min @ 60% FTP to 30% FTP
Extended Active Recovery and Resistance
Designed to promote recovery while also building endurance, this 40-minute light, low-intensity ride is perfect for days following more rigorous training sessions.
warmup
5min @ 55% FTP to 65% FTP
Steady State
40min @ 60% FTP
cooldown
5min @ 60% 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
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
Recovery Phase Week 12 - Easy Speed Ride
20 min at race pace, low intensity afterwards. Fine tuning pace control
warmup
10min @ 65% FTP to 95% FTP
Steady State
20min @ 95% FTP
Steady State
30min @ 70% FTP
cooldown
10min @ 95% FTP to 65% FTP
Sprint Interval (Freeride)
This structured training session includes 10 freeride sprint intervals at high intensity, followed by Zone 2 steady-state active recovery periods. Remember to really push yourself ...
warmup
10min @ 50% FTP to 70% FTP
Intervals x5
30sec @ 130% FTP
3min @ 70% FTP
Steady State
5min @ 50% FTP
Intervals x5
30sec @ 130% FTP
3min @ 70% FTP
cooldown
10min @ 70% FTP to 50% FTP
Sweat Booster
A short but intense 30-minute session designed to get your heart pumping and sweat pouring.
warmup
5min @ 60% FTP to 75% FTP
Intervals x2
2min @ 100% FTP
1min @ 70% FTP
Steady State
2min @ 80% FTP
Intervals x3
1min @ 120% FTP
1min @ 70% FTP
cooldown
5min @ 55% FTP to 50% FTP
Z2 Endurance (120W)
This Zone 2 Endurance based workout focuses on building muscular endurance. This is great for increasing fuel efficiency, fat metabolism and stroke volume in the heart. Frequent en...
warmup
10min @ 30% FTP to 50% FTP
Steady State
1hr 3min @ 59% FTP
cooldown
10min @ 50% FTP to 30% FTP
Easy Study Break
This is an easy, quick pick-me-up workout designed to shake off any study cobwebs without getting too intense. Perfect for a short study break!
warmup
3min @ 45% FTP to 55% FTP
Intervals x2
1min @ 65% FTP
1min @ 45% FTP
cooldown
3min @ 45% FTP to 20% FTP
80s Sweet Spot Power Up
Crank up your favorite 80s tunes and ride to the Sweet Spot beat. This workout will challenge you with intervals designed to gradually increase your FTP and endurance. Give it all ...
warmup
10min @ 50% FTP to 70% FTP
Intervals x4
4min @ 88% FTP
2min @ 68% FTP
Steady State
8min @ 83% FTP
Intervals x4
4min @ 93% FTP
2min @ 73% FTP
Steady State
8min @ 83% FTP
cooldown
5min @ 50% FTP to 30% FTP
Weight Loss HIIT
High Intensity Interval Training coupled with steady state workouts aim for the 'fat burn' zone helping with weight loss. This workout will make you sweat, so remember to keep your...
warmup
10min @ 20% FTP to 60% FTP
Intervals x8
2min @ 100% FTP
1min @ 50% FTP
Steady State
10min @ 70% FTP
Intervals x8
2min @ 100% FTP
1min @ 50% FTP
cooldown
5min @ 50% FTP to 20% FTP
90 minutes FTP Builder
This workout is designed to improve your FTP efficiently. It includes warmup to get your legs ready, intervals to build power and endurance, steady state to improve aerobic fitness...
warmup
15min @ 55% FTP to 75% FTP
Intervals x5
3min @ 95% FTP
3min @ 65% FTP
Steady State
1hr @ 85% FTP
cooldown
15min @ 85% FTP to 55% FTP
Recovery Phase Week 12 - Final Tune-up Ride
Stay relaxed and keep the pace light. Final touches
warmup
5min @ 55% FTP to 70% FTP
Steady State
30min @ 70% FTP
cooldown
5min @ 70% FTP to 55% FTP
FTP Focussed Fun
A fun, FTP-oriented workout with a mix of short bursts and steady intervals. It's designed to help you power through the burn and have some fun along the way!
warmup
10min @ 60% FTP to 85% FTP
Intervals x10
2min @ 105% FTP
1min @ 65% FTP
Steady State
20min @ 100% FTP
cooldown
10min @ 85% FTP to 50% FTP
120 Min Endurance & FTP Builder (FTP 220)
A restructured 120-minute workout that stands up the endurance part by 15 watts above your current FTP of 220. This workout is designed to boost both your endurance and FTP, leadin...
warmup
10min @ 50% FTP to 70% FTP
Steady State
20min @ 77% FTP
Intervals x4
4min @ 100% FTP
2min @ 60% FTP
Steady State
20min @ 77% FTP
Intervals x4
4min @ 100% FTP
2min @ 60% FTP
cooldown
10min @ 50% FTP to 20% FTP
Custom 120-Min Interval Challenge
This 120-minute workout is custom-built to your specifications, aiming to challenge your optimal power curve. It includes a steady warm-up and cool-down at 150W, sandwiching an int...
warmup
30min @ 68% FTP to 68% FTP
Intervals x8
5min @ 105% FTP
2min 30sec @ 80% FTP
cooldown
30min @ 68% FTP to 68% FTP
120 min with Short Intervals - Zone 2
This 120-minute workout includes shorter intervals of 1 minute. You'll be working at various points within Zone 2, accompanying the steady state segments with quick bursts of incre...
warmup
15min @ 45% FTP to 55% FTP
Steady State
10min @ 60% FTP
Intervals x6
1min @ 75% FTP
1min 30sec @ 65% FTP
Steady State
15min @ 65% FTP
Intervals x6
1min @ 72% FTP
2min @ 60% FTP
Steady State
10min @ 63% FTP
Intervals x7
1min @ 77% FTP
1min @ 67% FTP
cooldown
15min @ 50% FTP to 40% 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
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
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
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
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
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
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
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
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
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
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
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
Golden Coast Grinder
Designed to boost your aerobic capacity and muscular endurance, with short sprints and steady-state threshold reps.
warmup
20min @ 50% FTP to 75% FTP
Intervals x12
45sec @ 130% FTP
3min @ 70% FTP
Steady State
20min @ 85% FTP
cooldown
13min 20sec @ 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
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
Boston Marathon Prep
A challenging interval workout designed to build speed and endurance for long-distance races like the Boston Marathon. Can be repeated 2-3 times a week.
warmup
15min @ 60% FTP to 70% FTP
Intervals x5
10min @ 102% FTP
5min @ 70% FTP
Steady State
10min @ 80% FTP
Intervals x5
10min @ 105% FTP
5min @ 70% FTP
cooldown
15min @ 70% FTP to 60% 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
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
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
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
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
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
Flat Route Endurance
This workout is designed to build endurance and maintain a steady pace for a 25-mile flat route. It will help you improve your aerobic capacity and overall cycling performance.
warmup
10min @ 40% FTP to 60% FTP
Steady State
15min @ 65% FTP
Steady State
15min @ 70% FTP
Steady State
15min @ 75% FTP
Steady State
15min @ 80% FTP
cooldown
5min @ 60% FTP to 40% FTP
5K Speed Boost
This workout is crafted to up your pace and build your stamina. In this you'll do intervals of fast run followed by a steady resting phase. It's challenging but rewarding. Stick wi...
warmup
10min @ 55% FTP to 75% FTP
Intervals x6
3min 20sec @ 97% FTP
3min 20sec @ 70% FTP
Steady State
10min @ 65% FTP
Intervals x6
3min 20sec @ 103% FTP
3min 20sec @ 70% FTP
cooldown
10min @ 75% 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
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
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
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
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
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
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
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
Tempo Z3-Z4 Builder (60 min)
A 60-minute tempo workout targeting Zones 3 and 4. Designed to improve your power at lactate threshold and bolster your muscular endurance.
warmup
15min @ 40% FTP to 70% FTP
Steady State
20min @ 75% FTP
Steady State
10min @ 85% FTP
Steady State
10min @ 75% FTP
Steady State
10min @ 85% FTP
cooldown
15min @ 60% FTP to 40% 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
Sprint King
The Sprint King workout is designed to enhance your sprinting power and speed, helping you become a force to be reckoned with in the final push to the finish line.
warmup
10min @ 50% FTP to 70% FTP
Intervals x5
10sec @ 150% FTP
50sec @ 60% FTP
Intervals x3
20sec @ 170% FTP
40sec @ 50% FTP
cooldown
5min @ 70% FTP to 50% 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
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
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
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
Ride the Lightning
This intense ride features shorter and higher power sprints that'll push your ability to rapidly cycle your legs, enhancing your running form and economy.
warmup
20min @ 50% FTP to 70% FTP
Intervals x8
30sec @ 150% FTP
4min 30sec @ 70% FTP
Steady State
1hr @ 70% FTP
cooldown
20min @ 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
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
Zone 2 Variety Splash
This 2-hour workout targets your zone 2 power, promoting robust endurance. With the variety, we've got here, you're sure to stay engaged!
warmup
10min @ 50% FTP to 70% FTP
Steady State
23min @ 70% FTP
Intervals x5
2min @ 75% FTP
1min @ 65% FTP
Steady State
20min @ 70% FTP
Intervals x5
2min @ 75% FTP
1min @ 65% FTP
cooldown
10min @ 70% FTP to 50% 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
Zone 2 Cruise - 100 Min Steady State
This version of the Zone 2 ride provides 100 minutes of steady state for a focused endurance effort. It's a fantastic way to build aerobic fitness and fat-burning efficiency.
warmup
10min @ 50% FTP to 60% FTP
Steady State
1hr 40min @ 60% FTP
cooldown
10min @ 60% 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
Over/Under Power Hour
In this 1-hour workout, you'll alternate between riding slightly above (over) and slightly below (under) your FTP. These demanding sessions, combined with brief recovery periods, s...
warmup
10min @ 40% FTP to 70% FTP
Intervals x10
3min @ 105% FTP
2min @ 95% FTP
cooldown
10min @ 60% FTP to 40% 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
Pro-Level Endurance Base G2
This pro-level workout is designed to bolster your aerobic base, primarily focusing on Zone 2 (G2) efforts crucial for base training. Expect consistent power output and a controlle...
warmup
10min @ 55% FTP to 70% FTP
Steady State
50min @ 75% FTP
Intervals x3
10min @ 85% FTP
5min @ 70% FTP
cooldown
10min @ 70% FTP to 55% FTP
90-minutes Anaerobic Booster
This 90-minute workout is designed to hit a TSS of ~90 while focusing primarily on improving your anaerobic power. It's tough, but it'll be worth it when you're flying up those ste...
warmup
15min @ 50% FTP to 70% FTP
Intervals x6
1min 30sec @ 120% FTP
2min @ 60% FTP
Steady State
30min @ 65% FTP
Intervals x8
1min @ 130% FTP
2min @ 60% FTP
Steady State
20min @ 75% FTP
cooldown
15min @ 60% FTP to 40% FTP
VO2 Max Booster
This short, intense workout is perfect for days when you're short on time or combined with strength training. It consists of repeated high-intensity intervals that will improve you...
warmup
5min @ 50% FTP to 70% FTP
Intervals x5
1min @ 120% FTP
1min @ 50% FTP
cooldown
5min @ 50% FTP to 30% FTP
Full-Body Booster
This workout incentivizes full-body engagement, primarily sculpting your legs while keeping your core and upper body involved. Remember to maintain a strong grip, change hand posit...
warmup
15min @ 40% FTP to 60% FTP
Intervals x5
2min @ 100% FTP
2min @ 75% FTP
Steady State
5min @ 55% FTP
Intervals x5
2min @ 100% FTP
2min @ 75% FTP
cooldown
10min @ 50% FTP to 35% 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
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
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
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
High-Intensity 60-minute Smasher (Increased Intervals)
This adjusted high-intensity workout now includes five challenging intervals, each designed to push you to your limits. It's all about sweat, resilience, and pushing past the comfo...
warmup
5min @ 50% FTP to 85% FTP
Intervals x5
8min @ 115% FTP
4min @ 65% FTP
cooldown
5min @ 85% FTP to 55% FTP
Polarized Training Day 4
Back to Zone 2 today for some active recovery. Keep it smooth and steady.
warmup
15min @ 50% FTP to 70% FTP
Steady State
40min @ 70% FTP
cooldown
5min @ 70% FTP to 50% FTP
Polarized Long Ride
This is your long Session - still mostly Zone 2 with some high intensity dips to keep things interesting. Keep yourself hydrated.
warmup
20min @ 55% FTP to 70% FTP
Steady State
1hr @ 70% FTP
Intervals x6
2min @ 105% FTP
4min @ 65% FTP
Steady State
30min @ 80% FTP
cooldown
10min @ 70% FTP to 55% FTP
Polarized Training Day 3
Wednesday is our high-intensity day, with some juicy Zone 5 intervals.
warmup
15min @ 55% FTP to 70% FTP
Intervals x5
2min @ 105% FTP
4min @ 60% FTP
cooldown
5min @ 70% FTP to 55% FTP
Power 20
A condensed workout to maximize your effort in a short amount of time. Perfect for days when you're on a tight schedule.
warmup
5min @ 40% FTP to 70% FTP
Intervals x2
4min @ 75% FTP
2min @ 60% FTP
cooldown
5min @ 70% FTP to 40% FTP
Pedaling Up The Pyramids
This pyramid-style workout ramps up intensity incrementally, peaks in the middle then eases back down. It's a fun, challenging workout that'll have you 'climbing' virtual pyramids ...
warmup
10min @ 40% FTP to 65% FTP
Intervals x1
5min @ 70% FTP
5min @ 50% FTP
Intervals x1
5min @ 80% FTP
5min @ 60% FTP
Intervals x1
5min @ 90% FTP
5min @ 70% FTP
Intervals x1
5min @ 80% FTP
5min @ 60% FTP
Intervals x1
5min @ 70% FTP
5min @ 50% FTP
cooldown
5min @ 75% FTP to 55% 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
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
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
Day5 - Endurance Builder
Helps increase stamina by holding a steady, manageable power for lengthier time durations.
warmup
5min @ 40% FTP to 65% FTP
Steady State
20min @ 70% FTP
cooldown
5min @ 65% FTP to 40% FTP
High-Intensity 60-minute Smasher
This high-intensity workout is designed to challenge your limits and elevate your fitness. It's packed with hard-hitting intervals. Each pedal stroke brings you closer to those fit...
warmup
10min @ 50% FTP to 85% FTP
Intervals x4
10min @ 115% FTP
5min @ 65% FTP
cooldown
10min @ 85% FTP to 55% 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
Mini Power Boost
This is a toned-down version of the 'Power Surge' workout, designed to still help improve your 10-minute power but at a less intense level and a shorter duration.
warmup
10min @ 45% FTP to 60% FTP
Intervals x2
5min @ 75% FTP
5min @ 55% FTP
Steady State
3min 20sec @ 40% FTP
Intervals x2
5min @ 80% FTP
5min @ 55% FTP
cooldown
6min 40sec @ 55% FTP to 40% 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
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
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
VO2Max Sprint Pro
VO2Max Sprint Pro is an advanced workout that focuses on developing your VO2Max and sprinting abilities. This workout consists of high-intensity intervals with short recovery perio...
warmup
15min @ 50% FTP to 70% FTP
Intervals x8
45sec @ 140% FTP
1min 30sec @ 60% FTP
Steady State
3min @ 75% FTP
Intervals x8
45sec @ 140% FTP
1min 30sec @ 60% FTP
cooldown
10min @ 50% FTP to 30% 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
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
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
Power Surge
This workout is designed to increase your 10-min maximum power output. It consists of a series of high-intensity intervals followed by short recovery periods, aiming to push your t...
warmup
15min @ 55% FTP to 70% FTP
Intervals x2
10min @ 90% FTP
5min @ 65% FTP
Steady State
5min @ 50% FTP
Intervals x2
10min @ 95% FTP
5min @ 65% FTP
Steady State
5min @ 50% FTP
Intervals x2
10min @ 100% FTP
5min @ 65% FTP
cooldown
10min @ 60% FTP to 45% FTP
Z2 Anaerobic Booster
This workout targets your endurance capabilities and anaerobic capacity. It contains a significant chunk of time spent in Zone 2 (Z2) to build your endurance and concludes with a s...
warmup
15min @ 40% FTP to 60% FTP
Steady State
40min @ 65% FTP
Intervals x4
1min 30sec @ 150% FTP
3min @ 60% FTP
Steady State
20min @ 65% FTP
Intervals x4
1min 30sec @ 150% FTP
3min @ 60% FTP
cooldown
10min @ 50% FTP to 40% FTP
Pedal Power Basics
Strap in for a friendly intro to cycling workout! This one lets you get the feel for pedaling at different power zones. It starts easy, and the intensity is bumped slightly as we p...
warmup
10min @ 20% FTP to 50% FTP
Steady State
10min @ 55% FTP
Intervals x2
5min @ 70% FTP
5min @ 55% FTP
Steady State
10min @ 60% FTP
cooldown
10min @ 50% FTP to 20% 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
High Cadence Blast
This is a high cadence workout aimed to improve your pedalling efficiency and speed. The workout includes high RPM interval training which will help your neuromuscular coordination...
warmup
10min @ 40% FTP to 60% FTP
Intervals x6
1min @ 88% FTP
2min @ 50% FTP
Steady State
5min @ 75% FTP
Intervals x6
1min @ 88% FTP
2min @ 50% FTP
cooldown
5min @ 60% FTP to 40% FTP
30-Minute Blast
A well-structured 30-minute bike workout designed to boost your endurance and strength. Good for those limited on time.
warmup
5min @ 50% FTP to 70% FTP
Intervals x2
4min @ 95% FTP
1min @ 70% FTP
Steady State
7min @ 80% FTP
Intervals x2
4min @ 95% FTP
1min @ 70% FTP
cooldown
5min @ 50% FTP to 30% FTP
Power Finish
The aim here is to get you up to speed quickly from a slow or even standing start - useful if you're frequently stopping and starting on your journey.
warmup
10min @ 40% FTP to 65% FTP
Intervals x6
1min @ 120% FTP
2min @ 50% FTP
cooldown
9min @ 65% FTP to 40% FTP
80s Sweet Spot Power Party
This 80s themed workout will have your legs burning as you take on challenges at your sweet spot power zones. Time to shred that FTP!
warmup
15min @ 50% FTP to 70% FTP
Intervals x3
4min @ 92% FTP
4min @ 85% FTP
Steady State
10min @ 85% FTP
Intervals x3
4min @ 92% FTP
4min @ 85% FTP
cooldown
10min @ 75% FTP to 55% FTP
FTP and Sprint Builder
This workout targets both FTP and sprinting capabilities. It combines higher intensity intervals for building power with moderate FTP work for endurance.
warmup
15min @ 50% FTP to 60% FTP
Intervals x5
4min @ 105% FTP
3min @ 65% FTP
Steady State
20min @ 80% FTP
Intervals x8
30sec @ 130% FTP
1min 30sec @ 60% FTP
Steady State
20min @ 80% FTP
Intervals x5
4min @ 105% FTP
3min @ 65% FTP
cooldown
15min @ 60% FTP to 40% FTP
1 Hour Power Sprint Session
This one-hour cycling workout focuses on enhancing sprinting abilities with high-intensity intervals and periods of recovery. Each sprint's intensity should be at maximum effort, a...
warmup
10min @ 50% FTP to 70% FTP
Intervals x5
30sec @ 150% FTP
3min @ 60% FTP
Steady State
5min @ 40% FTP
Intervals x5
30sec @ 150% FTP
3min @ 60% FTP
cooldown
10min @ 50% FTP to 20% 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
FTP Builder - Short Intervals
These short intervals at FTP improve your power at threshold, making hard efforts feel easier over time.
warmup
15min @ 40% FTP to 60% FTP
Intervals x8
10min @ 100% FTP
5min @ 60% FTP
cooldown
15min @ 55% FTP to 35% 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
Sub Tempo Sustenance
This is a workout designed to increase your ability to maintain sub-tempo efforts over a prolonged period. The main focus will be on your endurance and muscular strength with some ...
warmup
10min @ 40% FTP to 65% FTP
Intervals x3
10min @ 85% FTP
3min @ 50% FTP
Steady State
20min @ 70% FTP
Intervals x3
10min @ 85% FTP
3min @ 50% FTP
cooldown
10min @ 55% FTP to 35% FTP
Gravel Grinder
The Gravel Grinder workout is perfect for building endurance and strength on mixed terrain. It includes a combination of steady-state efforts and shorter bursts to simulate the cha...
warmup
10min @ 40% FTP to 65% FTP
Steady State
15min @ 70% FTP
Intervals x4
3min @ 85% FTP
2min @ 50% FTP
Steady State
20min @ 70% FTP
Intervals x4
2min 30sec @ 95% FTP
1min 30sec @ 60% FTP
cooldown
10min @ 65% FTP to 40% 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
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
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
Adjusted VO2 Max Crusher L80 🚴♂️
A 1 hour and 15-minute interval workout aimed at improving your VO2 Max, fine tuned to a load score of 80. Fine tune your body's ability to consume and distribute oxygen. Now with ...
warmup
10min @ 50% FTP to 70% FTP
Intervals x5
4min @ 110% FTP
5min @ 60% FTP
Steady State
15min @ 75% FTP
cooldown
10min @ 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
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
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
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
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
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
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
Marathon Maverick
A perfect blend of short high-intensity sprints and longer threshold reps tailored to boost your stamina.
warmup
20min @ 50% FTP to 70% FTP
Intervals x8
10sec @ 170% FTP
50sec @ 65% FTP
Steady State
20min @ 85% FTP
cooldown
13min 20sec @ 70% FTP to 50% FTP
HYROX Hill Simulation
This workout mimics the changing pace of a HYROX race with ascents and descents. It enhances your ability to swiftly switch between different intensities.
warmup
10min @ 50% FTP to 70% FTP
Intervals x4
5min @ 95% FTP
5min @ 70% FTP
Steady State
10min @ 90% FTP
Intervals x4
5min @ 105% FTP
5min @ 60% FTP
cooldown
10min @ 70% 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
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
7hr Zone 2 Endurance Ride with Intense Climbs
A 7-hour endurance ride at 60% FTP with four challenging climbs at 85% FTP. This ride is a mix of core endurance work with some high-intensity climbing intervals to work on your up...
warmup
30min @ 50% FTP to 60% FTP
Steady State
1hr 15min @ 60% FTP
Intervals x4
15min @ 85% FTP
45min @ 60% FTP
Steady State
1hr 15min @ 60% FTP
cooldown
30min @ 60% FTP to 50% 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
FTP Boost 120 - 2 Hours
Maximise your FTP gains with this 2-hour workout designed to strike a balance between high intensity intervals and sustained power efforts. All while maintaining a TSS of 120.
warmup
15min @ 50% FTP to 70% FTP
Intervals x2
15min @ 92% FTP
5min @ 65% FTP
Steady State
20min @ 85% FTP
Intervals x2
10min @ 95% FTP
5min @ 65% FTP
cooldown
10min @ 50% FTP to 25% FTP
Crunch Time
A vigorous 33-minute cycling workout built to enhance your endurance. Consists of switching cadences at high Zone 3 effort with periods of easy spinning for active recovery.
warmup
10min @ 40% FTP to 65% FTP
Intervals x1
1min @ 75% FTP
1min @ 40% FTP
Intervals x1
1min @ 75% FTP
1min @ 40% FTP
Intervals x1
3min @ 75% FTP
3min @ 40% FTP
Intervals x1
3min @ 75% FTP
3min @ 40% FTP
Steady State
2min @ 40% FTP
Intervals x1
1min @ 75% FTP
1min @ 40% FTP
Intervals x1
1min @ 75% FTP
1min @ 40% FTP
Intervals x1
3min @ 75% FTP
3min @ 40% FTP
Intervals x1
3min @ 75% FTP
3min @ 40% FTP
Steady State
2min @ 40% FTP
cooldown
5min @ 40% FTP to 30% FTP
Sweet Spot Crusade
This workout emphasizes time in the 'Sweet Spot' power zone (84-94% of your FTP). It is an efficient way to improve fitness and endurance.
warmup
10min @ 40% FTP to 65% FTP
Steady State
20min @ 88% FTP
Intervals x3
10min @ 94% FTP
4min @ 55% FTP
cooldown
7min @ 55% FTP to 20% FTP
Wednesday: Steady State Intervals
Imagine cruising through a rolling landscape - that's what this workout will feel like. Alternating between moderate and slightly higher intensity, this workout enhances steady-sta...
warmup
15min @ 50% FTP to 70% FTP
Intervals x4
5min @ 88% FTP
5min @ 70% FTP
cooldown
15min @ 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
HIIT Boost
Kurze, hochintensive Intervalle kombiniert mit Erholungsphasen, um Ihre aerobe und anaerobe Fitness zu verbessern.
warmup
10min @ 50% FTP to 70% FTP
Intervals x8
1min @ 120% FTP
2min @ 50% FTP
cooldown
10min @ 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
1 Hour HIIT Blast
Intense intervals of all out efforts followed by short periods of active recovery to push your threshold and improve your power.
warmup
10min @ 50% FTP to 70% FTP
Intervals x10
2min @ 110% FTP
1min @ 50% FTP
cooldown
10min @ 50% FTP to 20% 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
Over & Unders Extraordinaire
This over & unders workout is designed to push you over your FTP, then allowing you to recover just below it. Ideal for enhancing endurance and power.
warmup
10min @ 50% FTP to 70% FTP
Steady State
10min @ 85% FTP
Intervals x4
5min @ 105% FTP
5min @ 95% FTP
cooldown
10min @ 70% FTP to 50% FTP
FTP-Boosting 10s-Sprint Developer: No Cooldown
This workout boosts your sustained power output and sprinting capabilities. The high-intensity intervals, extended recoveries, and short 10-second sprints challenge both your endur...
warmup
10min @ 60% FTP to 80% FTP
Intervals x4
5min @ 110% FTP
2min 30sec @ 70% FTP
Intervals x1
12min @ 100% FTP
6min @ 65% FTP
Steady State
12min @ 100% FTP
Steady State
5min @ 50% FTP
Intervals x3
10sec @ 250% FTP
3min @ 50% FTP
Steady State
2min @ 50% 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
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
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
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
Long Ride Ironman Prep
Long distance training is important in your Ironman preparation. This 2.5-hour ride emphasizes building your aerobic endurance. It includes warm up, cool down and steady long rides...
warmup
15min @ 55% FTP to 75% FTP
Steady State
1hr @ 70% FTP
Intervals x2
5min @ 95% FTP
5min @ 70% FTP
Steady State
1hr @ 70% FTP
cooldown
10min @ 50% FTP to 30% FTP
Alpe du Zwift Climb Prep
This climbing-focused workout incorporates bursts of high power followed by steady state efforts. The bursts help to develop power output needed for the steeper parts of the climb,...
warmup
10min @ 50% FTP to 70% FTP
Intervals x6
30sec @ 110% FTP
4min 30sec @ 70% FTP
Steady State
20min @ 80% FTP
Intervals x6
30sec @ 115% FTP
4min 30sec @ 70% FTP
Steady State
20min @ 80% FTP
cooldown
10min @ 70% 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
Tour de France Training
This training plan is designed to help you prepare for the Tour de France. It includes a good balance of endurance rides, interval training, and recovery sessions to optimize your ...
warmup
10min @ 40% FTP to 65% FTP
Intervals x3
6min @ 90% FTP
3min @ 75% FTP
Steady State
30min @ 70% FTP
Intervals x5
4min @ 90% FTP
2min @ 75% FTP
Steady State
1hr @ 65% FTP
Intervals x4
5min @ 95% FTP
2min 30sec @ 80% FTP
Steady State
30min @ 70% FTP
Intervals x6
4min @ 90% FTP
2min @ 75% FTP
cooldown
10min @ 75% FTP to 55% FTP
30-min FTP Climb
This high-intensity 30-minute workout is designed to push your FTP higher. Intense intervals will drive up your heart rate and challenge your muscles, priming them for faster, stro...
warmup
5min @ 50% FTP to 70% FTP
Intervals x5
2min @ 105% FTP
1min @ 60% FTP
Steady State
2min 30sec @ 80% FTP
Intervals x5
2min @ 105% FTP
1min @ 60% FTP
cooldown
2min 30sec @ 80% FTP to 40% FTP
Pyramid of Power
The Pyramid of Power is designed to push your limits and help you build strength and endurance. As you climb each level, the intensity increases, and you'll have to dig deep to con...
warmup
10min @ 40% FTP to 60% FTP
Intervals x2
3min @ 75% FTP
1min @ 50% FTP
Intervals x3
4min @ 80% FTP
1min @ 50% FTP
Intervals x4
5min @ 85% FTP
1min @ 50% FTP
Intervals x3
4min @ 80% FTP
1min @ 50% FTP
Intervals x2
3min @ 75% FTP
1min @ 50% FTP
cooldown
5min @ 60% FTP to 40% 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
Intense Intervals
Interval training consisting of a warm-up 1.5km run, followed by 5 repetitions of fast and steady running, and concluding with a relaxed 1km cool-down run.
Steady State
21min 28sec @ 60% FTP
Intervals x5
2min 58sec @ 70% FTP
3min 6sec @ 65% FTP
cooldown
14min 20sec @ 70% FTP to 50% 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
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
Endurance Builder Series
Long steady-state intervals to build your endurance.
warmup
10min @ 50% FTP to 70% FTP
Steady State
35min @ 70% FTP
cooldown
10min @ 60% FTP to 30% FTP
FTP & Speed Booster 1.0
A session dedicated to increasing your FTP and speed.
warmup
15min @ 50% FTP to 70% FTP
Intervals x4
10min @ 95% FTP
4min @ 55% FTP
cooldown
10min @ 70% FTP to 30% 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
FTP Builder Series
A workout designed to steadily increase your FTP over time.
warmup
10min @ 50% FTP to 70% FTP
Intervals x3
20min @ 90% FTP
5min @ 60% FTP
cooldown
10min @ 60% FTP to 30% 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
FTP Builder & Speed Developer
A versatile workout aimed to elevate your speed and FTP after a break. It combines FTP boosters with high-speed intervals to help you regain your fitness.
warmup
10min @ 45% FTP to 70% FTP
Steady State
12min @ 75% FTP
Intervals x8
1min @ 100% FTP
1min @ 50% FTP
Steady State
12min @ 80% FTP
Intervals x6
45sec @ 105% FTP
1min 15sec @ 55% FTP
cooldown
5min @ 65% FTP to 35% FTP
Walk and Talk
This workout involves running at a conversational pace for 5-minute intervals, followed by a 1-minute walking break. Repeat four times for a good cardio session while sparing your ...
Intervals x4
5min @ 55% FTP
1min @ 30% FTP
cooldown
5min @ 40% FTP to 20% 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
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
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
Endurance Builder
This workout is perfect for beginners who want to build their endurance. It consists of longer intervals at a comfortable pace to help you gradually increase your fitness level.
warmup
10min @ 40% FTP to 60% FTP
Steady State
15min @ 50% FTP
Steady State
15min @ 60% FTP
Steady State
15min @ 50% FTP
Steady State
15min @ 60% FTP
cooldown
10min @ 40% FTP to 30% FTP
SweetSpot Express
Train your sweetspot power with 3x15 min intervals at 90% FTP.
warmup
15min @ 50% FTP to 65% FTP
Intervals x3
15min @ 90% FTP
5min @ 60% FTP
cooldown
10min @ 65% FTP to 50% FTP
Left/Right One-Leg Pedal Efficiency
A workout focusing on developing your unilateral leg strength and coordination. This workout includes extended warm-up and alternating single-leg pedaling intervals.
warmup
20min @ 60% FTP to 70% FTP
Steady State
30sec @ 60% FTP
Steady State
30sec @ 60% FTP
Steady State
30sec @ 60% FTP
cooldown
10min @ 70% FTP to 55% FTP
Anaerobic Capacity 1min & 2min
This workout involves 1-minute and 2-minute high intensity intervals aiming to challenge your anaerobic capacity. It's designed to help improve your explosive power and your abilit...
warmup
10min @ 50% FTP to 70% FTP
Intervals x5
1min @ 130% FTP
3min @ 60% FTP
Intervals x5
2min @ 120% FTP
4min @ 50% FTP
cooldown
10min @ 70% FTP to 50% FTP
Week 1 Introduction
This workout includes warm-ups, steady-state efforts interspersed with easy riding, and cooldown. It is designed to reintroduce your body to the rigors of cycling at an easy pace.
warmup
5min @ 35% FTP to 50% FTP
Steady State
10min @ 50% FTP
Steady State
5min @ 40% FTP
cooldown
5min @ 40% FTP to 30% FTP
95-Minute Sprint Intervals
This 95-minute workout includes three sets of sprints intervened with rest periods to enhance your top-end power. Great for developing your anaerobic system!
warmup
30min @ 50% FTP to 70% FTP
Intervals x10
20sec @ 120% FTP
40sec @ 50% FTP
Steady State
10min @ 60% FTP
Intervals x10
20sec @ 120% FTP
40sec @ 50% FTP
Steady State
10min @ 60% FTP
Intervals x10
20sec @ 120% FTP
40sec @ 50% FTP
cooldown
15min @ 70% FTP to 50% 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
Low-Cadence Muscle Builder
This low-cadence, high-power workout is designed to help you build muscular strength in your legs. You'll be turning the pedals slowly, simulating a steep climb. Perfect for streng...
warmup
10min @ 50% FTP to 65% FTP
Intervals x4
4min @ 90% FTP
3min @ 60% FTP
cooldown
5min @ 60% FTP to 30% FTP
Rolling SweetSpot 5x6
This is a Rolling Sweet Spot session with 5 intervals of 6 minutes in your sweet spot (88%-94% of FTP), followed by 3 minutes recovery. This will boost your sustainable power and a...
warmup
10min @ 40% FTP to 65% FTP
Intervals x5
6min @ 91% FTP
3min @ 55% FTP
cooldown
10min @ 65% FTP to 40% FTP
Sweet Spot 5x6 (Varied Intensity)
Elevate your FTP with this challenging workout. 5x6 minute sweet spot efforts, with each interval varying in intensity (88%-94%) certainly makes the ride more engaging and responsi...
warmup
10min @ 50% FTP to 70% FTP
Intervals x1
6min @ 88% FTP
3min @ 55% FTP
Intervals x1
6min @ 90% FTP
3min @ 55% FTP
Intervals x1
6min @ 92% FTP
3min @ 55% FTP
Intervals x1
6min @ 94% FTP
3min @ 55% FTP
Intervals x1
6min @ 88% FTP
3min @ 55% FTP
cooldown
10min @ 70% FTP to 50% FTP
Threshold Surprise
A test of grit. This advanced Threshold Intervals workout is designed to boost your FTP and test your limits. With repeated intervals at just above your FTP, you'll build both stre...
warmup
15min @ 50% FTP to 70% FTP
Intervals x4
8min @ 103% FTP
3min @ 55% FTP
Steady State
5min @ 85% FTP
Intervals x3
4min @ 106% FTP
2min @ 55% FTP
cooldown
10min @ 60% FTP to 40% FTP
Threshold Over-Under 3x8
A challenging threshold workout featuring 3 sets of 8-minute over-under intervals. Each interval alternates between 3 minutes at 95% (under-threshold) and 1 minute at 105% (over-th...
warmup
15min @ 50% FTP to 70% FTP
Intervals x1
3min @ 95% FTP
1min @ 105% FTP
Steady State
6min @ 50% FTP
Intervals x1
3min @ 95% FTP
1min @ 105% FTP
Steady State
6min @ 50% FTP
Intervals x1
3min @ 95% FTP
1min @ 105% FTP
cooldown
10min @ 70% FTP to 50% FTP
Beginner's Delight
A beginner friendly workout focusing on building base stamina & strength with easy intervals.
warmup
10min @ 50% FTP to 70% FTP
Intervals x5
2min @ 70% FTP
3min @ 50% FTP
Steady State
10min @ 60% FTP
cooldown
5min @ 50% FTP to 40% FTP
Run-Walk Intervals
This is a 30-minute interval workout alternating between runs and walks. Run for two minutes at a comfortable yet challenging pace, then walk for 1 minute to recover.
warmup
2min @ 56% FTP to 62% FTP
Intervals x10
2min @ 62% FTP
1min @ 35% FTP
cooldown
2min @ 62% FTP to 56% FTP
IntervalsWk1
A 30-minute interval workout alternating between 2 minutes of running at 5 mph and 1 minute walking at 3 mph.
warmup
2min @ 60% FTP to 80% FTP
Intervals x10
2min @ 80% FTP
1min @ 50% FTP
cooldown
2min @ 80% FTP to 60% FTP
Drills and Endurance+
This workout starts with a 20-minute effort at 65% of your FTP, then shifts into cadence drills at 80% of your FTP to improve your pedal turnover and muscular endurance. The sessio...
Steady State
20min @ 65% FTP
Intervals x10
1min @ 80% FTP
1min @ 80% FTP
cooldown
10min @ 50% FTP to 30% FTP
One Hour VO2 Max Boost
A high-intensity session designed to build your VO2 max. Fasten your seatbelts, this will be one heck of a ride!
warmup
15min @ 50% FTP to 70% FTP
Intervals x4
7min @ 120% FTP
3min @ 60% FTP
Steady State
5min @ 60% FTP
cooldown
10min @ 50% FTP to 30% FTP
Sustainable Power - 70 min
A 70-minute aerobic endurance and sustainable power workout that enhances stamina and promotes efficient energy use. Let's alternate between SV1 and SV2 zones and make every minute...
warmup
10min @ 50% FTP to 70% FTP
Steady State
16min 40sec @ 70% FTP
Intervals x3
6min 40sec @ 85% FTP
3min 20sec @ 65% FTP
Steady State
6min 40sec @ 70% FTP
cooldown
6min 40sec @ 50% FTP to 20% FTP
Steady Tempo
This workout includes a warmup, a set of steady/tempo intervals, and a cooldown. Start with 10 minutes of easy spinning, then do 4 sets of 10-minute steady/tempo (85% FTP) interval...
warmup
10min @ 50% FTP to 65% FTP
Intervals x4
10min @ 85% FTP
5min @ 50% FTP
cooldown
10min @ 65% FTP to 50% FTP
Tempo Time
Duration: 1hr 20min. This workout includes a 15-min warmup, 3 sets of 15-min tempo (85–90% FTP) intervals each followed by a 5-min easy spin, and finishes with a 10-min cooldown.
warmup
15min @ 50% FTP to 65% FTP
Intervals x3
15min @ 88% FTP
5min @ 50% FTP
cooldown
10min @ 65% FTP to 50% FTP
Steady Cycle
This workout includes a 5-min warmup, 3 sets of 10-min steady bike rides each followed by a 3-min easy spin and a 5-min cooldown.
warmup
5min @ 50% FTP to 65% FTP
Intervals x3
10min @ 75% FTP
3min @ 50% FTP
cooldown
5min @ 65% FTP to 50% FTP
Z2-4 Varied Intervals
Boost your endurance and power with this workout! You'll race through Zones 2, 3, and 4 with varied intervals, ensuring a wide heart rate range. Good for hitting various energy sys...
warmup
10min @ 55% FTP to 65% FTP
Intervals x4
5min @ 80% FTP
2min 30sec @ 60% FTP
Steady State
5min @ 70% FTP
Intervals x2
2min 30sec @ 90% FTP
1min 15sec @ 70% FTP
cooldown
6min 15sec @ 55% FTP to 40% FTP
IntervalsWk1
This 30-minute interval workout alternates between 2-minute running intervals at 4.8 mph and 1-minute walking intervals at 3 mph.
warmup
2min @ NaN% FTP to NaN% FTP
Intervals x10
2min @ NaN% FTP
1min @ NaN% FTP
cooldown
2min @ NaN% FTP to NaN% FTP
4x6' @ 90% FTP + 1' @ 120% FTP
Questo allenamento aiuta ad aumentare la tua potenza funzionale di soglia (FTP). Esso comprende 4 intervalli di 6 minuti al 90% della FTP seguiti da un minuto al 120% della FTP, se...
warmup
10min @ 50% FTP to 70% FTP
Intervals x4
6min @ 90% FTP
1min @ 120% FTP
cooldown
10min @ 75% FTP to 55% FTP
5x6' @ 90% FTP + 1' @ 120% FTP, Free Ride Warmup and Cooldown
Un allenamento di 1,5 ore che porta la tua resistenza al prossimo livello. Inizia con un riscaldamento free ride, seguito da 5 intervalli di 6 minuti al 90% della tua FTP, seguiti ...
warmup
30min @ 60% FTP to 60% FTP
Intervals x5
6min @ 90% FTP
1min @ 120% FTP
cooldown
30min @ 55% FTP to 55% FTP
Scientific Power Builder
This workout incorporates the findings from recent scientific studies, utilizing High-Intensity Interval Training (HIIT) to improve muscular strength and increase muscle diameter.
warmup
10min @ 40% FTP to 60% FTP
Intervals x6
1min 30sec @ 100% FTP
2min @ 50% FTP
Steady State
8min @ 65% FTP
Intervals x6
1min 30sec @ 100% FTP
2min @ 50% FTP
cooldown
7min @ 50% FTP to 30% FTP
High Intensity 500W Interval Blast
This workout features an easy 5-minute warm-up followed by intense 1-minute intervals at 500W. Get ready, this one's going to make you sweat!
warmup
5min @ 50% FTP to 70% FTP
Intervals x30
1min @ 100% FTP
1min @ 50% FTP
cooldown
4min @ 70% FTP to 50% FTP
60-min Crit Simulation
This workout is designed to reflect the stop-and-go nature of criterium racing where you are constantly accelerating out of corners. This will test your ability to recover from rep...
warmup
10min @ 45% FTP to 70% FTP
Intervals x5
1min @ 115% FTP
4min @ 70% FTP
Steady State
5min @ 75% FTP
Intervals x5
1min @ 115% FTP
4min @ 70% FTP
cooldown
10min @ 65% FTP to 40% FTP
HIIT Blast
This High Intensity Interval Training (HIIT) session will push you to your limits and maximise your caloric burn. Stay focused, and remember to rest in between intervals, your body...
warmup
10min @ 60% FTP to 75% FTP
Intervals x10
1min @ 130% FTP
2min @ 60% FTP
cooldown
5min @ 70% FTP to 55% FTP
Sweet Spot Intervals (4x8) v3
Challenging yet rewarding Sweet Spot Intervals workout with a shortened cooldown period. Designed to push your FTP and power-endurance to new heights.
warmup
10min @ 50% FTP to 70% FTP
Intervals x3
8min @ 88% FTP
5min @ 50% FTP
Steady State
8min @ 88% FTP
cooldown
5min @ 50% 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
Max Out VO2 Magic
This is a 60-minute workout specifically designed to boost your VO2 max. High-intensity intervals combined with carefully planned rest periods will push your aerobic fitness to new...
warmup
10min @ 50% FTP to 70% FTP
Intervals x5
2min @ 120% FTP
2min @ 50% FTP
Steady State
6min @ 55% FTP
Intervals x5
2min @ 120% FTP
2min @ 50% FTP
cooldown
5min @ 65% FTP to 35% FTP
45-min Intense Intervals
This is an intense interval workout designed to give a high-impact workout in a 45-minute window. Expect your heart rate to rise and your muscles to feel the burn. Get ready for th...
warmup
10min @ 50% FTP to 65% FTP
Intervals x7
1min @ 100% FTP
1min @ 70% FTP
Steady State
5min @ 50% FTP
Intervals x5
30sec @ 110% FTP
30sec @ 50% FTP
Steady State
5min @ 50% FTP
Intervals x7
1min @ 100% FTP
1min @ 70% FTP
cooldown
10min @ 65% FTP to 40% FTP
Z2 Base 3 Hour Ride with Threshold Surges
3-hour endurance ride enchanced with threshold power surges every hour, designed to both improve your endurance and ensure you stay cognitively fired-up throughout the entire sessi...
warmup
15min @ 40% FTP to 60% FTP
Steady State
25min @ 60% FTP
Steady State
10min @ 90% FTP
Steady State
35min @ 60% FTP
Steady State
10min @ 90% FTP
Steady State
35min @ 60% FTP
Steady State
10min @ 90% FTP
Steady State
25min @ 60% FTP
cooldown
5min @ 60% FTP to 40% FTP
The Burn & Turn: 120 minute Fat Burn
Mixed intensity ride with varied intervals to keep things dynamic while optimizing fat burning. The intervals are short and intense, designed to help the session fly by!
warmup
15min @ 45% FTP to 65% FTP
Intervals x10
3min @ 85% FTP
2min @ 60% FTP
Steady State
30min @ 55% FTP
Intervals x10
2min @ 90% FTP
3min @ 60% FTP
Steady State
20min @ 55% FTP
Intervals x10
1min 30sec @ 95% FTP
1min 30sec @ 60% FTP
cooldown
10min @ 50% FTP to 30% FTP
Power Pyramid
This workout gradually increases intensity and then decreases, forming a power pyramid. A great session for building lactate threshold and endurance.
warmup
10min @ 55% FTP to 70% FTP
Intervals x5
4min @ 90% FTP
2min @ 70% FTP
cooldown
10min @ 70% FTP to 50% FTP
Steady Climbing
Workout aimed at improving sustained efforts for longer climbs. A steady effort endurance session.
warmup
10min @ 60% FTP to 70% FTP
Steady State
30min @ 80% FTP
cooldown
10min @ 70% FTP to 50% FTP
Mountain Mix
Workout that simulates various gradients of mountain cycling. A good way to cap the week!
warmup
10min @ 55% FTP to 70% FTP
Intervals x6
5min @ 90% FTP
2min 30sec @ 70% FTP
Steady State
20min @ 80% FTP
cooldown
10min @ 70% FTP to 50% FTP
Light Spinner
An easy spin to begin building your cycling endurance.
warmup
10min @ 50% FTP to 70% FTP
Steady State
20min @ 65% FTP
cooldown
10min @ 70% FTP to 50% FTP
Sweet Spot Intervals: 4x10 min @ 85-90% FTP, No Final Recovery
This workout features solid sweet spot intervals. Each effort is challenging but sustainable, falling at 85-90% of your FTP. The final interval doesn't include a recovery period, p...
warmup
10min @ 60% FTP to 70% FTP
Intervals x3
10min @ 88% FTP
5min @ 50% FTP
Steady State
10min @ 88% FTP
cooldown
5min @ 70% FTP to 40% FTP
FTP Builder v1.0
A high-intensity workout designed to incrementally increase your FTP and overall cycling performance. Includes warmup, intervals, steady state, and a cool down to ensure a balanced...
warmup
15min @ 50% FTP to 70% FTP
Intervals x4
7min @ 95% FTP
3min @ 75% FTP
Steady State
20min @ 85% FTP
Intervals x4
7min @ 105% FTP
3min @ 75% FTP
cooldown
10min @ 60% FTP to 40% FTP
Resolve Rewind - Compact
This compact version of 'Resolve Rewind' is a 40-minute workout offering a blend of endurance and strength improvement. It's perfect for when you're short on time but still want a ...
warmup
10min @ 40% FTP to 65% FTP
Intervals x3
3min @ 80% FTP
2min @ 60% FTP
Steady State
10min @ 70% FTP
Intervals x3
3min @ 85% FTP
2min @ 65% FTP
cooldown
5min @ 50% FTP to 40% FTP
Sweet Spot 3x12
An intensive workout designed to increase your sustained power, featuring three 12-minute efforts in your sweet spot power zone. Stay focused and maintain a consistent cadence.
warmup
15min @ 50% FTP to 70% FTP
Intervals x3
12min @ 88% FTP
6min @ 55% FTP
cooldown
10min @ 70% FTP to 50% FTP
2 Hours Power Endurance
An escalated endurance workout with a steady-state power target set at 65% of your FTP. Get ready for a challenging, steady ride!
warmup
5min @ 40% FTP to 60% FTP
Steady State
1hr 50min @ 65% FTP
Zone 4 Breaker with Sprint Strikes
Conquer moderate Zone 3 rides, intense Zone 4 challenges and lightning-fast sprints all in one workout. This routine is crafted to bolster your power, stamina and speed whilst ensu...
warmup
10min @ 45% FTP to 75% FTP
Intervals x4
5min @ 90% FTP
3min @ 75% FTP
Intervals x8
10sec @ 225% FTP
3min @ 75% FTP
cooldown
10min @ 60% FTP to 40% FTP
Riscaldamento Indoor + Set Principale + Raffreddamento
Un allenamento complesso che combina riscaldamento, set principale di intervalli e stato stazionario, seguito da raffreddamento.
warmup
2min @ 50% FTP to 70% FTP
warmup
3min @ 70% FTP to 80% FTP
Intervals x5
15sec @ 100% FTP
45sec @ 50% FTP
Steady State
25min @ 80% FTP
Intervals x5
5min @ 90% FTP
1min @ 70% FTP
cooldown
5min @ 80% FTP to 70% FTP
cooldown
5min @ 70% FTP to 50% FTP
Allenamento a Intervalli Indoor
Un allenamento completo che include riscaldamento, un set principale di intervalli zona 3, e raffreddamento. Alternando cadenza ogni 2 minuti durante i set principali.
warmup
5min @ 51% FTP to 51% FTP
warmup
5min @ 66% FTP to 66% FTP
Intervals x6
5min @ 80% FTP
1min @ 66% FTP
cooldown
5min @ 66% FTP to 51% FTP
Endurance Builder Week 1 - Workout 1
This workout is an endurance-focused low-intensity ride, staying at a comfortable 75 RPM cadence.
warmup
10min @ 20% FTP to 30% FTP
Steady State
20min @ 35% FTP
cooldown
10min @ 35% FTP to 20% FTP
Sweet Spot Intervals: 3x10 min @ 85-90% FTP, No Final Recovery
This tweaked Sweet Spot Interval workout ramps up the challenge, removing the final recovery period. Test your endurance and push past your comfort zone with 3 sets of 10-minute sw...
warmup
10min @ 60% FTP to 70% FTP
Intervals x2
10min @ 88% FTP
5min @ 50% FTP
Steady State
10min @ 88% FTP
cooldown
5min @ 70% FTP to 40% FTP
High Intensity Interval Crusher
This High Intensity Interval Training (HIIT) workout is designed to push your limits. It starts and ends with 1 hour at 50% FTP for base building and recovery, while the core of th...
Steady State
1hr @ 50% FTP
Intervals x4
30min @ 125% FTP
10min @ 85% FTP
Steady State
10min @ 10% FTP
Intervals x4
30min @ 125% FTP
10min @ 85% FTP
cooldown
1hr @ 50% FTP to 50% FTP
Indoor Training
Indoor cycling workout based on heart rate and power zones
warmup
3min @ 50% FTP to 60% FTP
Steady State
3min @ 66% FTP
Steady State
3min @ 81% FTP
Steady State
40sec @ 85% FTP
Steady State
20sec @ 95% FTP
Intervals x3
12min @ 60% FTP
1min @ 60% FTP
Intervals x1
1min @ 72% FTP
1min @ 72% FTP
Intervals x5
1min 30sec @ 72% FTP
1min 30sec @ 50% FTP
cooldown
5min @ 72% FTP to 60% FTP
cooldown
5min @ 60% FTP to 50% FTP
Indoor Training con Cadence
Allenamento indoor di ciclismo basato su zone di frequenza cardiaca e potenza, con l'aggiunta di cadenza
warmup
3min @ 50% FTP to 60% FTP
Steady State
3min @ 66% FTP
Steady State
3min @ 81% FTP
Steady State
40sec @ 85% FTP
Steady State
20sec @ 95% FTP
Intervals x3
12min @ 60% FTP
1min @ 60% FTP
Intervals x1
1min @ 72% FTP
1min @ 72% FTP
Intervals x5
1min 30sec @ 72% FTP
1min 30sec @ 50% FTP
cooldown
5min @ 72% FTP to 60% FTP
cooldown
5min @ 60% FTP to 50% FTP
Climb Strength Endurance Training
This is an old-school Italian SFRs (Salite Forza Resistenza) inspired workout focusing on longer intervals at around 90% of your FTP. We're going for 5 sets of 5 minutes each at lo...
warmup
15min @ 40% FTP to 70% FTP
Intervals x5
5min @ 90% FTP
1min @ 55% FTP
cooldown
11min @ 75% FTP to 55% FTP
Progressive Sprint Builder
A strength workout with 15 progressive sprint efforts. Each work interval pushes slightly harder than the last one, starting from 494w and finishing on 694w. Recovery intervals rem...
warmup
5min @ 50% FTP to 70% FTP
Intervals x1
30sec @ 260% FTP
1min @ 63% FTP
Intervals x1
30sec @ 264% FTP
1min @ 63% FTP
Intervals x1
30sec @ 268% FTP
1min @ 63% FTP
Intervals x1
30sec @ 272% FTP
1min @ 63% FTP
Intervals x1
30sec @ 276% FTP
1min @ 63% FTP
Intervals x1
30sec @ 280% FTP
1min @ 63% FTP
Intervals x1
30sec @ 284% FTP
1min @ 63% FTP
Intervals x1
30sec @ 288% FTP
1min @ 63% FTP
Intervals x1
30sec @ 292% FTP
1min @ 63% FTP
Intervals x1
30sec @ 296% FTP
1min @ 63% FTP
Intervals x1
30sec @ 300% FTP
1min @ 63% FTP
Intervals x1
30sec @ 304% FTP
1min @ 63% FTP
Intervals x1
30sec @ 308% FTP
1min @ 63% FTP
Intervals x1
30sec @ 312% FTP
1min @ 63% FTP
Intervals x1
30sec @ 316% FTP
1min @ 63% FTP
cooldown
5min @ 70% FTP to 50% 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
Indoor Combined Sessions
This is a combined version of your morning fasting and after-breakfast sessions.
warmup
15min @ 51% FTP to 66% FTP
Intervals x15
3min @ 66% FTP
3min @ 80% FTP
cooldown
10min @ 66% FTP to 51% FTP
warmup
15min @ 51% FTP to 66% FTP
Intervals x4
2min @ 80% FTP
2min @ 66% FTP
Intervals x1
1min 30sec @ 131% FTP
3min 30sec @ 90% FTP
cooldown
10min @ 66% FTP to 51% FTP
2 Hours Varied Zone 2 Endurance
Maintain a steady effort with subtle variations in this Zone 2 workout. Ideal for increasing endurance and fat burning. Aim to maintain a power between 55-65% of your FTP, and a ca...
warmup
10min @ 50% FTP to 60% FTP
Intervals x6
10min @ 65% FTP
3min @ 55% FTP
cooldown
10min @ 50% FTP to 30% FTP
5k Speed Booster
This workout features some short, high-intensity intervals designed to boost your leg speed and get your heart pumping. Great for 5k training!
warmup
10min @ 60% FTP to 80% FTP
Intervals x6
1min @ 110% FTP
1min @ 60% FTP
Steady State
5min @ 80% FTP
Intervals x6
1min @ 110% FTP
1min @ 60% FTP
cooldown
10min @ 80% FTP to 60% FTP
Custom High Intensity Intervals - 304 and 292 Watts
A custom high-intensity interval workout with different power for each set. Push your limits and measure your progress with this challenging workout.
warmup
10min @ 30% FTP to 70% FTP
Intervals x5
1min @ 122% FTP
2min @ 50% FTP
Intervals x5
1min 20sec @ 117% FTP
2min @ 50% FTP
Intervals x5
1min @ 122% FTP
2min @ 50% FTP
cooldown
10min @ 60% FTP to 30% FTP
Endurance 45
This 45 minute workout focuses on improving your endurance at a comfortable power level - perfect for days when you want an effective but not exceedingly intense session.
warmup
10min @ 40% FTP to 60% FTP
Steady State
20min @ 60% FTP
Steady State
10min @ 70% FTP
Steady State
20min @ 60% FTP
cooldown
10min @ 60% 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
Varied Intensity 4HR Ride
A 4 hour bike workout crafted to improve your endurance with varied interval ZX_TREFints. Intended to achieve an average of 205W, which is around 70% of your 290W FTP.
Intervals x6
4min @ 75% FTP
2min @ 65% FTP
Steady State
15min @ 70% FTP
Intervals x3
15min @ 80% FTP
5min @ 60% FTP
Steady State
15min @ 70% FTP
Intervals x2
15min @ 75% FTP
5min @ 65% FTP
Dynamic 4-hour Zone 2 Ride
A 4-hour ride in Zone 2 with varied power outputs changing every 2-10 minutes, including lower watt recovery periods. The aim of this workout is to maintain an average power of 205...
Steady State
40min @ 70% FTP
Intervals x6
10min @ 75% FTP
5min @ 55% FTP
Steady State
20min @ 65% FTP
Intervals x8
2min @ 80% FTP
4min @ 60% FTP
Steady State
40min @ 70% FTP
Climbing Power Builder
This workout is designed to improve your climbing strength, tackling tough gradients with high power and low cadence efforts.
warmup
5min @ 50% FTP to 70% FTP
Steady State
8min @ 80% FTP
Intervals x4
3min @ 95% FTP
2min @ 65% FTP
Steady State
10min @ 80% FTP
Intervals x3
3min @ 100% FTP
2min @ 65% FTP
cooldown
5min @ 50% FTP to 30% 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
Zone 2 Cruise - 1.5 hours
A 1.5 hours Zone 2 workout focusing on sustained effort to increase your aerobic capacity and muscular endurance. Perfect for long ride days!
warmup
15min @ 50% FTP to 65% FTP
Steady State
1hr @ 70% FTP
cooldown
15min @ 65% FTP to 20% FTP
Tempo and Cadence Drill
Build endurance and improve your pedaling efficiency.
warmup
10min @ 50% FTP to 60% FTP
Steady State
20min @ 70% FTP
Steady State
10min @ 60% FTP
cooldown
10min @ 50% FTP to 40% FTP
Threshold Power Boost
This workout is aimed at increasing your Lactate Threshold. Repeated short intervals just below your FTP will place significant demands on your aerobic system and over time, will h...
warmup
10min @ 50% FTP to 65% FTP
Steady State
20min @ 95% FTP
Steady State
5min @ 75% FTP
Steady State
20min @ 95% FTP
cooldown
10min @ 65% FTP to 50% FTP
90-Min Compact Endurance
A power-packed 90-min endurance workout, focused on sustaining power and improving stamina in a shorter timeframe. Stay strong!
warmup
10min @ 50% FTP to 70% FTP
Steady State
30min @ 85% FTP
Intervals x2
5min @ 95% FTP
3min 20sec @ 70% FTP
Steady State
10min @ 85% FTP
cooldown
6min @ 70% FTP to 50% FTP
Sweet Spot Builder 70
A 70-minute sweet spot workout designed to boost your FTP efficiently. Sweet spot training balances intensity and volume to deliver great fitness improvements. With this workout, y...
warmup
15min @ 60% FTP to 80% FTP
Intervals x2
30min @ 90% FTP
15min @ 70% FTP
Steady State
15min @ 90% FTP
cooldown
10min @ 75% FTP to 50% FTP
Riscaldamento, Intervalli & Raffreddamento
Un allenamento indoor con riscaldamento, serie principale e raffreddamento
warmup
15min @ 30% FTP to 85% FTP
Intervals x4
6min @ 100% FTP
1min 20sec @ 60% FTP
Steady State
15min @ 75% FTP
Intervals x2
1min 30sec @ 75% FTP
1min 30sec @ 75% FTP
cooldown
10min @ 60% FTP to 30% FTP
Pyramid Intervals
Develop sustained power and mental focus with pyramid intervals.
warmup
10min @ 50% FTP to 60% FTP
Intervals x2
3min @ 85% FTP
3min @ 50% FTP
cooldown
10min @ 60% FTP to 40% FTP
60-Min Fat Burn CC
This steady-state cycling workout is designed to keep you in the 'fat-burning zone' for an entire 60 minutes to maximize calorie burn and help promote weight loss. Enjoy!
warmup
10min @ 50% FTP to 60% FTP
Steady State
40min @ 65% FTP
cooldown
10min @ 60% FTP to 40% 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
3H Agile Power Climber
A 3-hour adventure blending steady-state Z2 riding, unexpected sprint intervals, and climber challenges. This workout requires agility and power, perfect for enhancing endurance.
warmup
15min @ 50% FTP to 65% FTP
Steady State
45min @ 60% FTP
Intervals x8
3min @ 85% FTP
2min @ 70% FTP
Intervals x6
1min 30sec @ 100% FTP
30sec @ 70% FTP
Steady State
45min @ 60% FTP
Intervals x2
4min @ 120% FTP
3min @ 60% FTP
cooldown
10min @ 50% FTP to 30% FTP
5x5 Over-Under Intervals
This 5x5-minute over-under interval workout is created to boost your FTP and endurance. Over-unders train you to handle buildups of lactate and recover while still maintaining effo...
warmup
6min @ 50% FTP to 50% FTP
Steady State
6min @ 75% FTP
Steady State
3min @ 95% FTP
Steady State
7min @ 40% FTP
Intervals x5
1min @ 98% FTP
45sec @ 105% FTP
Steady State
7min @ 45% FTP
cooldown
5min @ 75% FTP to 55% FTP
Norwegian 4x4
The Norwegian 4x4 workout - a proven way to boost your VO2 max thanks to our Nordic friends. Four rounds of four minutes on at near-max effort, with three minutes of easy spinning ...
warmup
10min @ 50% FTP to 70% FTP
Intervals x4
4min @ 95% FTP
3min @ 60% FTP
cooldown
10min @ 65% FTP to 45% FTP
90-95% FTP Intervals
This 1.5-hour workout includes 5 sets of 5-min intervals at 90-95% FTP, each followed by a 5-min recovery period. It's designed to increase your functional threshold power.
warmup
15min @ 50% FTP to 65% FTP
Intervals x5
5min @ 93% FTP
5min @ 60% FTP
cooldown
15min @ 65% FTP to 50% FTP
Alpe du Zwift 45min Climb
A challenging workout designed to improve your climbing power and endurance. The first half contains high-intensity intervals to fire up your FTP followed by extended steady-state ...
warmup
10min @ 50% FTP to 70% FTP
Intervals x6
2min @ 105% FTP
3min @ 75% FTP
Steady State
10min @ 90% FTP
Intervals x4
3min @ 100% FTP
2min @ 75% FTP
Steady State
10min @ 90% FTP
cooldown
10min @ 70% FTP to 50% FTP
HIIT Power Boost
This High Intensity Interval Training (HIIT) session focuses on enhancing your power output. It involves short bursts of intense exercise followed by recovery periods to improve yo...
warmup
15min @ 50% FTP to 70% FTP
Intervals x4
4min @ 105% FTP
3min @ 75% FTP
Steady State
15min @ 65% FTP
Intervals x4
4min @ 105% FTP
3min @ 75% FTP
cooldown
10min @ 50% FTP to 30% FTP
Sprint-Focused Training
Improve explosive power and speed with this sprint-focused training.
warmup
10min @ 50% FTP to 70% FTP
Intervals x8
20sec @ 100% FTP
2min @ 50% FTP
Steady State
12min @ 70% FTP
cooldown
10min @ 50% FTP to 40% FTP
45 Min VO2 Max
This high-intensity workout is designed to push your aerobic system to its limit and significantly improve your VO2 Max. It's hard, but incredibly effective for boosting fitness an...
warmup
15min @ 50% FTP to 80% FTP
Intervals x5
3min @ 120% FTP
2min @ 60% FTP
Steady State
10min @ 65% FTP
Intervals x5
3min @ 120% FTP
2min @ 60% FTP
cooldown
15min @ 60% FTP to 30% FTP
232W Paris to Ancaster Simulation
A 2-hour workout simulating the challenging terrain of the Paris to Ancaster race. This session is designed with an average power target of 232 Watts, tailor-made for you based on ...
warmup
15min @ 60% FTP to 70% FTP
Intervals x6
5min @ 90% FTP
3min 20sec @ 70% FTP
Steady State
5min @ 88% FTP
Intervals x4
3min @ 105% FTP
2min @ 75% FTP
Steady State
10min @ 90% FTP
Intervals x2
4min @ 105% FTP
2min @ 75% FTP
cooldown
10min @ 75% FTP to 65% FTP
VO2 Max Blasts (6x2)
This is a short but challenging workout with 6 high-intensity intervals designed to push you into your VO2 Max zone. Each 2-minute blast aims to maximize your oxygen consumption, t...
warmup
15min @ 50% FTP to 70% FTP
Intervals x6
2min @ 90% FTP
4min @ 50% FTP
cooldown
10min @ 60% FTP to 30% FTP
Endurance Steady State
This workout includes a 10-min warmup, 45-min of steady endurance riding at 65-70% FTP, and a 5-min cooldown. Maintain a cadence between 85-95 RPM throughout the main set.
warmup
5min @ 50% FTP to 60% FTP
Steady State
2min @ 65% FTP
Steady State
45min @ 68% FTP
cooldown
3min @ 50% FTP to 40% FTP
Steady State
2min @ 40% FTP
4x4 Intervals w/ 2min Recovery Walks
A 40-minute workout focusing on 4 sets of 4-minute runs at 12km/h, interspersed with 2-minute walks at 5km/h for recovery.
warmup
10min @ 50% FTP to 70% FTP
Intervals x4
4min @ 92% FTP
2min @ 44% FTP
cooldown
10min @ 70% FTP to 50% FTP
90-min Power Double Steps
Double round of progressive power increases every 5 minutes. Each round is exactly the same and the workout concludes with a 5 min cool down.
warmup
10min @ 50% FTP to 61% FTP
Steady State
5min @ 61% FTP
Steady State
5min @ 65% FTP
Steady State
5min @ 68% FTP
Steady State
5min @ 71% FTP
Steady State
5min @ 74% FTP
Steady State
5min @ 77% FTP
Steady State
5min @ 81% FTP
Steady State
5min @ 61% FTP
Steady State
5min @ 65% FTP
Steady State
5min @ 68% FTP
Steady State
5min @ 71% FTP
Steady State
5min @ 74% FTP
Steady State
5min @ 77% FTP
Steady State
5min @ 81% FTP
cooldown
5min @ 50% FTP to 35% FTP
PowerHour
A demanding 60-minute ride designed to stress your muscles and cardiovascular system for the purpose of increasing power and endurance. It's full gas ahead so get ready to feel the...
warmup
10min @ 50% FTP to 70% FTP
Intervals x3
8min @ 105% FTP
2min @ 70% FTP
Steady State
15min @ 90% FTP
Intervals x3
5min @ 110% FTP
2min @ 70% FTP
cooldown
7min @ 50% FTP to 20% FTP
40/20 VO2 Max Blast
A high-intensity session designed to push your limits and enhance your VO2 max. This workout uses high-power bursts of 40 seconds followed by 20-second recovery periods. Remember: ...
warmup
10min @ 55% FTP to 70% FTP
Intervals x10
40sec @ 120% FTP
20sec @ 60% FTP
Steady State
5min @ 70% FTP
Intervals x10
40sec @ 120% FTP
20sec @ 60% FTP
cooldown
10min @ 60% FTP to 30% FTP
Power Pyramid
A structured workout that will challenge you across all zones, driving improvements in both endurance and power. Remember, each step up the pyramid is harder than the last!
warmup
15min @ 50% FTP to 70% FTP
Intervals x1
10min @ 90% FTP
3min 20sec @ 50% FTP
Steady State
30min @ 80% FTP
Intervals x1
10min @ 90% FTP
3min 20sec @ 50% FTP
cooldown
10min @ 50% FTP to 30% FTP
Zone 2 Ride
Focus on Zone 2 with varying cadences to improve endurance and muscle conditioning. Mainly easy riding, higher gear for low cadence muscular endurance.
warmup
5min @ 50% FTP to 55% FTP
Steady State
12min @ 65% FTP
Steady State
2min @ 50% FTP
Steady State
12min @ 65% FTP
Steady State
2min @ 50% FTP
Steady State
12min @ 65% FTP
Steady State
2min @ 50% FTP
cooldown
5min @ 55% FTP to 50% FTP
Steady Start
A steady state workout to start the week and wake up your muscles. Focus on maintaining a consistent effort throughout.
warmup
15min @ 60% FTP to 70% FTP
Steady State
40min @ 70% FTP
cooldown
15min @ 60% FTP to 40% FTP
Aerobic Base Building with Sprints
Low intensity endurance workout with sprint intervals. This will boost your cardiovascular fitness, add some fun to your routine, while still keeping a strong focus on base buildin...
warmup
15min @ 40% FTP to 55% FTP
Steady State
21min 40sec @ 65% FTP
Intervals x5
45sec @ 120% FTP
2min @ 55% FTP
Steady State
21min 40sec @ 65% FTP
cooldown
15min @ 55% FTP to 40% 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
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
Climbing Power Builder
This workout is designed to help build your climbing power and endurance by focusing on high resistance, low cadence drills and sustained efforts at or above your FTP. Remember to ...
warmup
15min @ 50% FTP to 70% FTP
Intervals x3
5min @ 100% FTP
3min @ 60% FTP
Intervals x2
2min @ 110% FTP
2min @ 50% FTP
Steady State
10min @ 85% FTP
cooldown
10min @ 50% FTP to 20% FTP
90-min Climbing Power Builder
An extended version of the Climbing Power Builder, this 90-minute variant will provide a comprehensive workout aiming to enhance your climbing power and endurance.
warmup
15min @ 50% FTP to 70% FTP
Steady State
10min @ 75% FTP
Intervals x4
5min @ 100% FTP
3min @ 60% FTP
Intervals x3
2min @ 110% FTP
2min @ 50% FTP
Steady State
9min @ 85% FTP
cooldown
8min @ 50% FTP to 20% 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
Easy Cruise (60 min Edition)
A one-hour ride focusing on the mid-range power zones. Perfect for active recovery days or for when you want a less intense but effective session.
warmup
10min @ 40% FTP to 60% FTP
Steady State
20min @ 60% FTP
Intervals x2
5min @ 70% FTP
1min 40sec @ 60% FTP
Steady State
20min @ 60% FTP
cooldown
5min @ 60% FTP to 40% FTP
MAS Pyramid Ride
This workout translates the running MAS Pyramid into a cycling structure. Challenging yet rewarding, it's configured to push your limits and build your aerobic capacity.
warmup
5min @ 50% FTP to 65% FTP
Steady State
5min @ 70% FTP
Intervals x1
3min @ 100% FTP
2min @ 60% FTP
Intervals x1
2min @ 100% FTP
1min 20sec @ 60% FTP
Intervals x1
1min @ 100% FTP
45sec @ 60% FTP
Intervals x1
45sec @ 100% FTP
30sec @ 60% FTP
Intervals x1
30sec @ 100% FTP
20sec @ 60% FTP
cooldown
10min @ 80% FTP to 60% FTP
Indoor Workout
Allenamento indoor basato sulle zone di potenza e frequenza cardiaca.
warmup
2min @ 30% FTP to 30% FTP
Intervals x1
3min @ 50% FTP
0sec @ 0% FTP
Intervals x5
8sec @ 90% FTP
52sec @ 30% FTP
Intervals x6
15sec @ 110% FTP
6min 45sec @ 65% FTP
Intervals x12
1min 10sec @ 65% FTP
20sec @ 65% FTP
cooldown
5min @ 50% FTP to 50% FTP
cooldown
5min @ 30% FTP to 30% FTP
Ramp Test
The Ramp Test is an assessment workout that uses gradual increases in Target Power to push you as far as you can go. The final sustained power you achieve before exhaustion determi...
warmup
5min @ 50% FTP to 50% FTP
Steady State
1min @ 60% FTP
Steady State
1min @ 70% FTP
Steady State
1min @ 77% FTP
Steady State
1min @ 85% FTP
Steady State
1min @ 92% FTP
Steady State
1min @ 100% FTP
Steady State
1min @ 107% FTP
Steady State
1min @ 115% FTP
cooldown
5min @ 50% FTP to 50% FTP
Durability Drill
Increase your durability with a combination of steady-state, short high-intensity bursts and endurance sessions. This balanced workout will help enhance resilience and overall stam...
warmup
15min @ 50% FTP to 65% FTP
Steady State
10min @ 75% FTP
Intervals x5
1min @ 110% FTP
1min @ 60% FTP
Steady State
20min @ 75% FTP
cooldown
10min @ 65% FTP to 40% FTP
Ironman 70.3 - 23mph Target
This workout is designed for those aiming for a swift Ironman 70.3 with a 23mph target bike speed. It emphasises steady state efforts at a high percentage of FTP, simulating race-d...
warmup
15min @ 55% FTP to 70% FTP
Steady State
40min @ 85% FTP
Intervals x3
10min @ 90% FTP
5min @ 80% FTP
Steady State
40min @ 85% FTP
Intervals x3
10min @ 90% FTP
5min @ 80% FTP
cooldown
10min @ 65% FTP to 50% FTP
3x12 FTP Boost
This workout consists of 10-minute warmup and cool-down phases with three 12-minute intervals at 90% FTP. Ideal for building sustained power!
warmup
10min @ 50% FTP to 70% FTP
Intervals x3
12min @ 90% FTP
5min @ 55% FTP
cooldown
10min @ 70% FTP to 50% FTP
Over-Under Intervals
3x12-minute intervals alternately at 95% and 105% FTP with brief recovery periods. Great for improving both aerobic and anaerobic systems.
warmup
15min @ 50% FTP to 60% FTP
Intervals x3
12min @ 105% FTP
5min @ 95% FTP
cooldown
10min @ 50% FTP to 40% FTP
Cadence Builder Week 1 - Workout 2
Continuing the low-intensity approach but increasing your cadence to 80 RPM to build more spinning ability.
warmup
10min @ 25% FTP to 40% FTP
Steady State
20min @ 40% FTP
cooldown
10min @ 40% FTP to 25% 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
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
Strong Start Week 3 - Workout 1
This workout is about a strong steady-state effort with moments of higher intensity.
warmup
10min @ 40% FTP to 60% FTP
Steady State
20min @ 60% FTP
Intervals x3
3min @ 70% FTP
2min @ 60% FTP
cooldown
10min @ 70% FTP to 40% FTP
High-Intensity Intervals Week 3 - Workout 3
This high-intensity interval workout is designed to help improve your anaerobic capacity and tolerance.
warmup
10min @ 50% FTP to 70% FTP
Intervals x5
2min @ 85% FTP
2min @ 65% FTP
cooldown
10min @ 70% FTP to 50% 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
VO2 Max Improvement
This HIIT workout is all about improving your VO2 Max. It combines high-intensity intervals with adequate recovery times to enhance your aerobic capacity.
warmup
10min @ 50% FTP to 70% FTP
Intervals x4
4min @ 120% FTP
3min @ 50% FTP
cooldown
10min @ 60% FTP to 50% FTP
Neon Nights - Sweet Spot FTP Boost
Bask in 80s nostalgia with this sweet spot bike workout. The session is designed to boost your FTP, taking you on a journey through aerobic and anaerobic zones. Picture neon lights...
warmup
15min @ 50% FTP to 75% FTP
Steady State
10min @ 88% FTP
Intervals x3
5min @ 100% FTP
5min @ 50% FTP
Steady State
15min @ 85% FTP
Intervals x2
7min @ 105% FTP
3min @ 60% FTP
cooldown
10min @ 70% FTP to 40% FTP
Sweet Tempo Endurance Flush
This workout has a progressive warm-up, followed by sweet spot intervals and an endurance focused segment. We finish with a gradual cool down to ease your muscles towards the end. ...
warmup
20min @ 50% FTP to 75% FTP
Steady State
3min @ 50% FTP
Steady State
2min @ 50% FTP
Intervals x3
10min @ 85% FTP
5min @ 50% FTP
Steady State
35min @ 70% FTP
cooldown
10min @ 65% FTP to 50% FTP
Endurance Ride
A long, low-intensity ride to improve aerobic endurance.
warmup
10min @ 50% FTP to 70% FTP
Steady State
2hr @ 60% FTP
cooldown
10min @ 55% FTP to 40% FTP
Threshold Intervals
High intensity intervals improve your lactic acid threshold level.
warmup
10min @ 50% FTP to 70% FTP
Intervals x6
5min @ 100% FTP
4min @ 60% FTP
cooldown
10min @ 60% FTP to 40% FTP
Endurance Ride
A long, low-intensity ride to improve aerobic endurance.
warmup
10min @ 50% FTP to 70% FTP
Steady State
1hr 30min @ 60% FTP
cooldown
10min @ 55% FTP to 40% FTP
Max Power Sprints
Ein herausforderndes Sprint-Training basierend auf Kurzsprints mit maximaler Leistung, gefolgt von vollständigen Erholungsphasen. Perfekt für die Entwicklung explosiver Geschwindig...
warmup
10min @ 50% FTP to 70% FTP
Intervals x6
15sec @ 200% FTP
10min @ 70% FTP
cooldown
10min @ 70% FTP to 50% FTP
Anaerobic Power Intervals
Anaerobe Belastungs-Intervalle. 3 Sätze von 6 intensiven 30-Sekunden Intervallen bei 150% FTP mit jeweils 30 Sekunden Pause zwischen den Intervallen und einer 4-minütigen Pause zwi...
warmup
10min @ 50% FTP to 70% FTP
Intervals x6
30sec @ 150% FTP
30sec @ 50% FTP
Steady State
4min @ 50% FTP
Intervals x6
30sec @ 150% FTP
30sec @ 50% FTP
Steady State
4min @ 50% FTP
Intervals x6
30sec @ 150% FTP
30sec @ 50% FTP
cooldown
5min @ 50% FTP to 20% FTP
20 minutes Cadence Builder
This quick 20-minute workout is designed to hold a steady cadence of 85 RPM. Elevated power intervals will give you a sweat-inducing challenge!
warmup
5min @ 55% FTP to 75% FTP
Intervals x5
1min @ 95% FTP
1min @ 65% FTP
cooldown
5min @ 75% FTP to 55% FTP
35-Min Anaerobic Burst Burner
A high intensity cycling workout in 35 minutes, aimed to enhance your anaerobic burst energy. Short yet powerful intervals designed to push your limits.
warmup
5min @ 50% FTP to 70% FTP
Intervals x5
30sec @ 130% FTP
1min 30sec @ 50% FTP
Steady State
2min 30sec @ 50% FTP
Intervals x5
30sec @ 140% FTP
1min 30sec @ 50% FTP
cooldown
4min 30sec @ 50% FTP to 30% FTP
60 Min Recovery Spin with High Endurance and Tempo Intervals
This workout combines active recovery with short high intensity tempo and endurance intervals. It's great for maintaining fitness and muscle memory, whilst promoting recovery.
warmup
10min @ 40% FTP to 50% FTP
Intervals x10
1min @ 70% FTP
4min @ 50% FTP
Steady State
20min @ 50% FTP
Intervals x10
1min @ 90% FTP
4min @ 50% FTP
Steady State
20min @ 50% FTP
cooldown
10min @ 50% FTP to 40% FTP
Straight-to-Zone Two XP Farmer - Alpe du Zwift
An uninterrupted Zone 2 workout tailored for XP farming on Alpe du Zwift. It alternates between 73% and 81% of your FTP (approximately 180W to 200W) every 2 minutes throughout a 70...
Intervals x17
2min @ 73% FTP
2min @ 81% FTP
70.3 Power Build - 23mph
This challenging workout is designed to help you build the power and stamina needed to maintain a 23mph average speed for a 70.3 triathlon, it includes some hard efforts interspers...
warmup
30min @ 55% FTP to 70% FTP
Steady State
50min @ 85% FTP
Intervals x6
5min @ 100% FTP
2min 30sec @ 70% FTP
Steady State
20min @ 90% FTP
Intervals x4
3min 20sec @ 105% FTP
1min 40sec @ 70% FTP
cooldown
10min @ 65% FTP to 50% FTP
Endurance & Norwegian 4x4 Combined
This is a long endurance workout incorporating a Norwegian 4x4 interval set. The session begins and ends with steady-state endurance riding, with the high-intensity 4x4 set situate...
warmup
10min @ 50% FTP to 70% FTP
Steady State
30min @ 70% FTP
Intervals x4
4min @ 95% FTP
3min @ 65% FTP
Steady State
30min @ 70% FTP
cooldown
10min @ 50% FTP to 20% 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
Pyramid Distances - 3km, 2km, 1km
A pyramid structure interval run. You'll run distances of 3km, 2km, 1km, 2km, and 3km, allowing a short recovery between each. Strong focus on endurance and pace control.
warmup
10min @ 55% FTP to 75% FTP
Intervals x1
15min @ 100% FTP
2min 30sec @ 70% FTP
Intervals x1
10min @ 100% FTP
2min 30sec @ 70% FTP
Intervals x1
5min @ 100% FTP
2min 30sec @ 70% FTP
Intervals x1
10min @ 100% FTP
2min 30sec @ 70% FTP
Intervals x1
15min @ 100% FTP
2min 30sec @ 70% FTP
cooldown
5min @ 75% FTP to 55% FTP
1-Hour Reverse HIT
A 1-hour high-intensity training with four reverse intervals, starting from 8 minutes going down to 5 minutes, with 5 minutes rest in between each.
warmup
10min @ 50% FTP to 70% FTP
Intervals x1
8min @ 100% FTP
5min @ 65% FTP
Intervals x1
7min @ 100% FTP
5min @ 65% FTP
Intervals x1
6min @ 100% FTP
5min @ 65% FTP
Intervals x1
5min @ 100% FTP
5min @ 65% FTP
cooldown
10min @ 50% FTP to 20% FTP
3-4 Stunden LIT Ausdauer-Training
Ein 3-4 Stunden dauerndes Low Intensity Training. Längeres, ruhiges Ausdauer-Training, ideal, um Ihre Grundkondition zu verbessern und langandauernde Anstrengungen zu trainieren.
warmup
15min @ 40% FTP to 60% FTP
Steady State
3hr @ 60% FTP
cooldown
15min @ 60% FTP to 20% FTP
Sweet Spot Extravaganza
Un allenamento da 5 ore focalizzato sul Sweet Spot. Questo allenamento richiederà determinazione e resistenza, ma i risultati saranno fantastici.
warmup
30min @ 40% FTP to 60% FTP
Steady State
2hr @ 85% FTP
Steady State
30min @ 60% FTP
Intervals x8
10min @ 90% FTP
5min @ 75% FTP
cooldown
30min @ 60% FTP to 40% FTP
One-Hour 4x10 SST
A one-hour workout featuring four 10-minute sweet spot intervals (at 86-90% FTP) with five minutes of recovery between each interval.
warmup
10min @ 50% FTP to 70% FTP
Steady State
10min @ 88% FTP
Steady State
5min @ 50% FTP
Steady State
10min @ 88% FTP
Steady State
5min @ 50% FTP
Steady State
10min @ 88% FTP
Steady State
5min @ 50% FTP
Steady State
10min @ 88% FTP
cooldown
5min @ 50% FTP to 30% FTP
One-Hand Burner
Dieses Training wurde speziell für Sportler zusammengestellt, die ihre Hand vorübergehend nicht voll belasten können. Es kombiniert niedrige bis mittlere Kraftintervalle mit aktive...
warmup
10min @ 40% FTP to 60% FTP
Intervals x2
5min @ 70% FTP
5min @ 50% FTP
Steady State
10min @ 60% FTP
Intervals x2
5min @ 75% FTP
5min @ 55% FTP
cooldown
10min @ 60% FTP to 40% FTP
Back to the 80s
A totally rad workout built around the ethos of 80s training. Focusing on FTP gains, this session's got all the right moves. Perfectly accompanied by a neon-filled 80s playlist.
warmup
10min @ 40% FTP to 65% FTP
Intervals x4
8min @ 90% FTP
2min @ 82% FTP
Steady State
2min @ 80% FTP
Intervals x4
8min @ 90% FTP
2min @ 82% FTP
cooldown
10min @ 80% FTP to 40% FTP
Fun 100km Ride with Tempo Changes
An engaging 100km workout that includes some fun tempo changes. It provides a good balance of endurance and tempo work to keep your ride entertaining!
warmup
15min @ 50% FTP to 65% FTP
Steady State
1hr 30min @ 70% FTP
Intervals x4
5min @ 85% FTP
2min 30sec @ 65% FTP
Steady State
1hr 30min @ 70% FTP
Intervals x4
5min @ 85% FTP
2min 30sec @ 65% FTP
Steady State
1hr 30min @ 70% FTP
cooldown
15min @ 65% FTP to 50% FTP
Seiler's 80/20
Vamos começar com aquecimento, pedalar na Zona 1 com baixa intensidade para 10 minutos. Siga com cinco séries de alta intensidade (Zona 3) por 8 minutos com recuperação (Zona 1) po...
warmup
10min @ 50% FTP to 70% FTP
Intervals x5
8min @ 105% FTP
2min @ 40% FTP
Steady State
15min @ 70% FTP
Intervals x5
8min @ 105% FTP
2min @ 40% FTP
cooldown
10min @ 60% FTP to 40% FTP
Endurance Booster
This workout focuses on enhancing your endurance power zone for longer efforts. It will increase the number of capillaries, allowing for better fuel and waste exchange in your musc...
warmup
10min @ 50% FTP to 65% FTP
Steady State
1hr @ 70% FTP
cooldown
10min @ 65% FTP to 50% FTP
Alpe Du Zwift Prepper
This workout is designed to strengthen your endurance and power in preparation for tackling big climbs like Alpe Du Zwift. The sustained intervals at varying power levels simulate ...
warmup
15min @ 55% FTP to 75% FTP
Intervals x2
20min @ 90% FTP
6min @ 75% FTP
Intervals x2
10min @ 100% FTP
2min @ 75% FTP
cooldown
10min @ 75% FTP to 55% FTP
One Hour Gravel Grinder Simulation
A condensed version of the Gravel Grinder Simulation workout, fitted into a 1-hour session. It includes a warmup, 5 minutes at VO2 max (260W), 10 minutes at threshold, and the rest...
warmup
10min @ 40% FTP to 65% FTP
Steady State
5min @ 110% FTP
Steady State
10min @ 100% FTP
Steady State
27min 30sec @ 88% FTP
cooldown
5min @ 55% FTP to 40% 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
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
VO2 Max Pyramid
Graduated-intensity intervals that peak in the middle
warmup
10min @ 50% FTP to 70% FTP
Intervals x3
2min @ 110% FTP
3min @ 60% FTP
Intervals x3
4min @ 120% FTP
3min @ 60% FTP
cooldown
10min @ 60% FTP to 40% FTP
Endurance and Hill Power
This workout focuses on building your endurance and uphill strengths. It's designed for gravel riders who want to comfortably complete long rides with hilly terrain.
warmup
10min @ 40% FTP to 70% FTP
Steady State
30min @ 55% FTP
Intervals x8
5min @ 85% FTP
3min @ 50% FTP
Steady State
30min @ 55% FTP
cooldown
10min @ 55% FTP to 40% FTP
Hill Repeats
This workout incorporates hill repeats to enhance strength and stamina. You'll alternate between running on an incline and flat recovery periods. Please note: Zwift doesn't yet sup...
warmup
10min @ 50% FTP to 70% FTP
Steady State
5min @ 75% FTP
Steady State
5min @ 60% FTP
Steady State
5min @ 75% FTP
Steady State
5min @ 65% FTP
Steady State
5min @ 80% FTP
cooldown
5min @ 70% FTP to 50% FTP
Aerobic Strength and Spin-ups
This fun and multifaceted workout assists you in building aerobic endurance, supporting strength maintenance and kick-starts neuromuscular activation. With added cadence shifts dur...
warmup
15min @ 50% FTP to 65% FTP
Intervals x3
20sec @ 105% FTP
40sec @ 50% FTP
Steady State
2min @ 50% FTP
Steady State
5min @ 70% FTP
Steady State
5min @ 70% FTP
Steady State
5min @ 70% FTP
Steady State
5min @ 70% FTP
Steady State
5min @ 70% FTP
Steady State
5min @ 70% FTP
Intervals x3
4min @ 83% FTP
3min @ 53% FTP
Intervals x3
1min @ 53% FTP
2min @ 50% FTP
cooldown
15min @ 50% FTP to 45% FTP
Web Incline Test
Incline test with changing watts and gradients. Prepare to push your limits!
warmup
5min @ 70% FTP to 80% FTP
Steady State
5min @ 100% FTP
Steady State
5min @ 100% FTP
Steady State
5min @ 110% FTP
cooldown
5min @ 75% FTP to 50% 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
Progressive Intervals
A mix of progressive warm-up sets and anaerobic intervals designed to push your limits. Excellent for improving speed, power, and endurance. Ideal for intermediate to advanced cycl...
Steady State
2min 15sec @ 85% FTP
Steady State
2min 15sec @ 98% FTP
Steady State
45sec @ 194% FTP
Steady State
2min @ 93% FTP
Steady State
2min @ 109% FTP
Steady State
2min @ 124% FTP
Steady State
2min @ 140% FTP
Steady State
1min 30sec @ 83% FTP
Intervals x15
30sec @ 178% FTP
15sec @ 54% FTP
Steady State
5min @ 83% FTP
Intervals x15
30sec @ 178% FTP
15sec @ 54% FTP
cooldown
3min @ 83% FTP to 50% FTP
60-min FTP Booster
High-intensity 60 minute biking workout, focusing on improving FTP through intervals.
warmup
5min @ 50% FTP to 70% FTP
Intervals x8
2min @ 105% FTP
1min @ 70% FTP
Steady State
10min @ 85% FTP
Intervals x8
2min @ 105% FTP
1min @ 70% FTP
cooldown
5min @ 50% FTP to 20% FTP
40 Min Recovery Ride
This 40-minute recovery ride is adjusted to keep you engaged, varying between 50% and 75% of your FTP. It's purposely easy and aimed to stimulate the flow of blood to muscles in or...
warmup
5min @ 35% FTP to 50% FTP
Steady State
15min @ 50% FTP
Steady State
10min @ 75% FTP
Steady State
15min @ 50% FTP
cooldown
5min @ 50% FTP to 35% FTP
Leg Flush & Flow - 45 mins
This recovery ride is all about low-intensity spinning. Starting with an easy warm-up and some high-cadence work, you'll proceed to a casual 20 minute spin. A few final high-cadenc...
warmup
10min @ 50% FTP to 50% FTP
Steady State
5min @ 50% FTP
Steady State
20min @ 57% FTP
Intervals x3
2min @ 60% FTP
1min @ 40% FTP
cooldown
8min @ 50% FTP to 40% FTP
Active Recovery Ride
A recovery ride that aids in building up endurance while promoting muscle recovery.
warmup
10min @ 40% FTP to 50% FTP
Steady State
30min @ 60% FTP
cooldown
10min @ 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
Progressive warm up to Zone 2 riding
This workout consists of a progressive warm-up that gradually brings you up to your working zone. We'll then maintain a steady Zone 2 effort, which will boost your endurance and ae...
warmup
5min @ 50% FTP to 70% FTP
Steady State
20min @ 70% FTP
cooldown
5min @ 70% FTP to 50% 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
Fire and Ice 133 - 10 Blast
A powerful 40/20 workout with 10 intervals at 133% FTP, balanced with active recovery periods, all squashed into a 1-hour session. Power through!
warmup
20min @ 50% FTP to 75% FTP
Intervals x10
40sec @ 133% FTP
20sec @ 50% FTP
Steady State
30min @ 65% FTP
cooldown
20min @ 70% FTP to 40% FTP
VO2 Max 4x Blast
A concise 40-minute workout incorporating four 3-minute VO2 max intervals at 105% FTP. Challenge your aerobic capacity and push the limits!
warmup
10min @ 55% FTP to 75% FTP
Intervals x4
3min @ 105% FTP
6min @ 60% FTP
cooldown
10min @ 70% FTP to 40% FTP
Eruption VO2 Max 4x
Your 40 minute power challenge with 4 scorching VO2 Max intervals at 133% FTP. Test your limits, brace for the burn and emerge stronger!
warmup
7min @ 55% FTP to 75% FTP
Intervals x4
3min @ 133% FTP
4min @ 60% FTP
cooldown
7min @ 70% FTP to 40% FTP
5x3 VO2 Max Intervals
This workout is designed to improve your aerobic ceiling and strengthen your repeatability under fatigue. It includes a series of high-intensity 3-minute VO2 Max intervals interspe...
warmup
15min @ 50% FTP to 65% FTP
Intervals x2
30sec @ 115% FTP
2min @ 50% FTP
Intervals x5
3min @ 115% FTP
3min @ 50% FTP
Steady State
10min @ 65% FTP
cooldown
5min @ 60% FTP to 50% FTP
FTP Bursts x 3
This workout includes a set of three intense intervals mixed with steady-state efforts. A great session for anyone looking to increase power and aerobic fitness.
warmup
10min @ 55% FTP to 70% FTP
Intervals x3
3min @ 95% FTP
30sec @ 125% FTP
Steady State
4min @ 50% FTP
Intervals x3
3min @ 95% FTP
30sec @ 125% FTP
Steady State
4min @ 50% FTP
Intervals x3
3min @ 95% FTP
30sec @ 125% FTP
cooldown
5min @ 60% FTP to 40% FTP
Intense Zone Ramp Up & Down
This workout focuses on power zone transitions, intense pushes, and recovery periods. Perfect for pushing FTP boundaries and building endurance.
warmup
3min @ 55% FTP to 65% FTP
Steady State
15min @ 70% FTP
Steady State
5min @ 50% FTP
Steady State
20min @ 93% FTP
Steady State
4min @ 60% FTP
Steady State
15min @ 97% FTP
Steady State
3min @ 60% FTP
Steady State
10min @ 100% FTP
Steady State
2min @ 60% FTP
Steady State
5min @ 103% FTP
Steady State
3min @ 60% FTP
cooldown
2min @ 80% FTP to 75% FTP
cooldown
3min @ 75% FTP to 70% FTP
cooldown
3min @ 70% FTP to 65% FTP
cooldown
3min @ 65% FTP to 65% FTP
80 min Z2-Z3 Intervals
An efficient mix of Z2 and Z3 intervals, adjusted to fit an 80-minute time frame. Perfect for enhancing aerobic capability when time is of the essence!
warmup
8min @ 50% FTP to 70% FTP
Intervals x4
4min @ 80% FTP
4min @ 65% FTP
Steady State
4min @ 65% FTP
Intervals x2
5min @ 74% FTP
3min @ 60% FTP
cooldown
5min @ 65% FTP to 40% FTP
Week 1 - Workout #2: Threshold Intervals
warmup
5min @ 50% FTP to 50% FTP
Intervals x2
10min @ 100% FTP
5min @ 50% FTP
cooldown
5min @ 50% FTP to 50% 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 2 - Workout #6: VO2 Max Intervals
warmup
5min @ 50% FTP to 50% FTP
Intervals x5
2min @ 115% FTP
2min @ 50% FTP
cooldown
5min @ 50% FTP to 50% FTP
Threshold Builder
This workout aims to improve your FTP, increasing your ability to sustain at high power outputs.
warmup
10min @ 55% FTP to 70% FTP
Steady State
20min @ 95% FTP
cooldown
10min @ 70% FTP to 55% 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
Week 4 - Workout #11: FTP Prep Ride
Prepare your body for the FTP test with some lighter intensity intervals.
warmup
5min @ 50% FTP to 50% FTP
Intervals x3
3min @ 90% FTP
3min @ 50% FTP
cooldown
5min @ 50% FTP to 50% 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
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
Aerobic Base Builder with Cadence Changes
This workout focuses on enhancing your aerobic endurance while incorporating frequent cadence changes. It's a perfect fit for full distance triathletes.
warmup
15min @ 40% FTP to 65% FTP
Intervals x3
20min @ 75% FTP
10min @ 65% FTP
Steady State
15min @ 70% FTP
Intervals x3
20min @ 75% FTP
10min @ 65% FTP
cooldown
10min @ 65% FTP to 40% 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
Endurance Ride
Long steady ride to build your aerobic base
warmup
10min @ 50% FTP to 65% FTP
Steady State
1hr @ 70% FTP
cooldown
10min @ 65% FTP to 50% FTP
Mountain Goat (Short)
A climber workout with a lower time investment. This focuses on improving the same aspects: muscular endurance, aerobic fitness, and adapting to low cadence. It's a bit tougher but...
warmup
10min @ 50% FTP to 70% FTP
Intervals x4
4min @ 90% FTP
2min @ 60% FTP
Steady State
4min @ 70% FTP
cooldown
5min @ 70% FTP to 50% FTP
Pyramid FTP Boost
This pyramid interval workout will push you into the high intensity zone to fight for those FTP gains. It might get tough, but remember - it's not about being the best. It's about ...
warmup
10min @ 40% FTP to 65% FTP
Intervals x1
5min @ 102% FTP
4min @ 85% FTP
Intervals x1
4min @ 105% FTP
3min @ 85% FTP
Intervals x1
3min @ 110% FTP
3min @ 85% FTP
Intervals x1
4min @ 105% FTP
3min @ 85% FTP
Intervals x1
5min @ 102% FTP
4min @ 85% FTP
cooldown
10min @ 50% FTP to 20% FTP
FTP+ On/Off
This workout will improve your FTP by alternating between slightly over and under your FTP. Remember why you started this: your goal of 210 is within reach. Push through and rememb...
warmup
10min @ 40% FTP to 65% FTP
Intervals x5
5min @ 105% FTP
5min @ 90% FTP
cooldown
10min @ 55% FTP to 20% FTP
FTP Builder
This workout focuses on increasing your FTP by putting your body under stress at power slightly higher than your current FTP. Consistency will be the key to succeeding and breaking...
warmup
15min @ 40% FTP to 65% FTP
Intervals x4
10min @ 105% FTP
3min @ 50% FTP
Steady State
15min @ 85% FTP
Intervals x4
10min @ 105% FTP
3min @ 50% FTP
cooldown
10min @ 50% FTP to 20% FTP
80s Flashback FTP Boost
Inspired by the energetic spirit of the 80s, this Sweet Spot Training (SST) session is designed to enhance your power curve and boost your FTP over time. Remember to stay hydrated ...
warmup
10min @ 40% FTP to 60% FTP
Intervals x3
7min @ 90% FTP
5min @ 70% FTP
Steady State
5min @ 85% FTP
Intervals x2
4min @ 93% FTP
6min @ 75% FTP
cooldown
10min @ 70% FTP to 50% FTP
2025-07-14 - Zone 2 tur – 90 min
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Steady State
1hr 30min @ 62% FTP
Recovery Ride with Low Cadence Drills
This 2-hour recovery workout includes some low cadence work to help improve cycling efficiency. It's a low-intensity, long-duration ride designed to boost recovery, promote muscle ...
warmup
10min @ 30% FTP to 40% FTP
Steady State
5min @ 50% FTP
Intervals x4
10min @ 40% FTP
10min @ 30% FTP
Steady State
50min @ 50% FTP
cooldown
10min @ 40% FTP to 30% FTP
Threshold Intervals
Push past your FTP limits with this workout. It contains multiple intervals at a higher wattage, aiming to gradually increase your power endurance. Remember to keep a consistent fo...
warmup
15min @ 50% FTP to 70% FTP
Intervals x5
5min @ 105% FTP
3min @ 75% FTP
Steady State
10min @ 80% FTP
Intervals x5
5min @ 105% FTP
3min @ 75% FTP
cooldown
10min @ 50% FTP to 40% FTP
Mountain Goat - HIIT
This workout focuses on improving your ability to sustain high power efforts for longer durations which is critical for conquering those tough climbs. Including some high intensity...
warmup
15min @ 50% FTP to 70% FTP
Intervals x5
4min @ 110% FTP
4min @ 65% FTP
Steady State
10min @ 75% FTP
Intervals x5
4min @ 110% FTP
4min @ 65% FTP
cooldown
10min @ 65% FTP to 55% FTP
13km Cyclist's Ascent
This workout progressively increases in intensity to simulate a challenging 13km, 1200m climb. This will undoubtedly push you to the limit and help you test your true potential.
warmup
15min @ 50% FTP to 70% FTP
Intervals x6
10min @ 80% FTP
5min @ 60% FTP
Steady State
10min @ 85% FTP
Steady State
20min @ 90% FTP
Intervals x3
5min @ 100% FTP
2min 30sec @ 60% FTP
cooldown
10min @ 50% FTP to 30% FTP
High Zone Durability Builder
This workout aims to increase your cycling endurance while testing your limits in the higher power zones. It's particularly effective for long, demanding cycling events which have ...
warmup
15min @ 50% FTP to 70% FTP
Steady State
30min @ 70% FTP
Intervals x4
4min @ 95% FTP
4min @ 75% FTP
Steady State
30min @ 80% FTP
cooldown
10min @ 70% FTP to 50% FTP
30-min Express Power
A short yet effective workout designed to maximise your time. Mixing in some quick, intense intervals between steady warmup and cooldown stages.
warmup
5min @ 50% FTP to 75% FTP
Intervals x4
3min @ 95% FTP
1min @ 70% FTP
cooldown
5min @ 70% FTP to 40% FTP
Zone 2 Low Cadence Drill
Build those leg muscles with this Zone 2 endurance set, introducing some low cadence intervals to work on strength. Get ready to grind!
warmup
5min @ 50% FTP to 70% FTP
Steady State
10min @ 65% FTP
Intervals x3
3min @ 65% FTP
1min @ 55% FTP
cooldown
5min @ 60% FTP to 30% FTP
3 x 8 min @ 90% FTP
3 sets of 8-minute steady state efforts at 90% of FTP, separated by 3-minute active recovery periods. This workout will help you build aerobic endurance and raise your FTP. Let's g...
warmup
10min @ 50% FTP to 70% FTP
Steady State
8min @ 90% FTP
Steady State
3min @ 50% FTP
Steady State
8min @ 90% FTP
Steady State
3min @ 50% FTP
Steady State
8min @ 90% FTP
cooldown
5min @ 70% FTP to 40% 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
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 2.5
This intermediate Sweet Spot workout has two 17.5-minute intervals, designed to push your limits while offering enough recovery in-between. Perfect for building up your endurance a...
warmup
10min @ 50% FTP to 70% FTP
Steady State
17min 30sec @ 88% FTP
Steady State
5min @ 60% FTP
Steady State
17min 30sec @ 88% FTP
cooldown
10min @ 50% FTP to 30% FTP
Mountain Climb Warmup
This warmup session is tailored towards preparing your muscles for the sustained and steep efforts that climbing requires. Start easy, then progressively increase the intensity to ...
warmup
15min @ 50% FTP to 80% FTP
Steady State
5min @ 85% FTP
Intervals x2
1min @ 100% FTP
1min @ 75% FTP
cooldown
5min @ 75% FTP to 50% FTP
Sprint Power Development
This workout focuses on developing your sprint power. The interval block structure of intense on/off stages targets your ability to muster up bursts of speed, perfect for racers an...
warmup
20min @ 40% FTP to 60% FTP
Intervals x13
10sec @ 110% FTP
20sec @ 30% FTP
Steady State
5min @ 40% FTP
Intervals x13
10sec @ 110% FTP
20sec @ 30% FTP
cooldown
15min @ 60% FTP to 40% FTP
30-min Post-Race Spin
An easy-going, relaxing workout to help you wind down after a hard race. The aim is to spin your legs out, promoting circulation and recovery without causing additional fatigue.
warmup
5min @ 30% FTP to 50% FTP
Steady State
15min @ 50% FTP
Steady State
5min @ 55% FTP
cooldown
5min @ 50% FTP to 30% FTP
Low Cadence Builder
This workout focuses on incorporating low cadence (around 60 RPM) intervals into Zone 2 and Zone 3 effort levels, promoting muscular endurance and aerobic capacity. Ensure to take ...
warmup
10min @ 40% FTP to 60% FTP
Intervals x5
5min @ 65% FTP
3min @ 55% FTP
Steady State
10min @ 55% FTP
Intervals x5
3min @ 75% FTP
3min @ 60% FTP
cooldown
5min @ 50% FTP to 30% FTP
High Intensity HIT
Get ready to challenge yourself with this High-Intensity Interval Training (HIIT) session, designed to boost your FTP and ultimately lift that w/kg up into the 4+ territory!
warmup
15min @ 50% FTP to 75% FTP
Intervals x10
2min @ 120% FTP
3min @ 60% FTP
Steady State
10min @ 70% FTP
Intervals x10
2min @ 120% FTP
3min @ 60% FTP
cooldown
15min @ 60% FTP to 40% 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
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
Progressive 5k Pace Run
This run workout includes four 400m pace progression increases, followed by a 1200m segment holding a steady 70% of your 5k pace. We then finish the session with a cool down stage ...
Steady State
2min @ 66% FTP
Steady State
2min @ 68% FTP
Steady State
2min @ 70% FTP
Steady State
2min @ 72% FTP
Steady State
6min @ 70% FTP
cooldown
2min @ 68% FTP to 55% FTP
W2 2 Short Hills
This workout is a fantastic combination of increasing intensity steady state runs and high power intervals, finished off with a decreasing intensity cool down. Designed to improve ...
Steady State
2min @ 70% FTP
Steady State
2min @ 75% FTP
Steady State
2min @ 75% FTP
Steady State
2min @ 75% FTP
Intervals x5
2min @ 85% FTP
2min @ 73% FTP
cooldown
3min @ 70% FTP to 55% FTP
Freeride & Steady-State Combo
A wonderful blend of steady-state running and freeride intervals. This workout will challenge you to balance your pacing while pushing your boundaries during the freeride segments.
warmup
4min @ 65% FTP to 70% FTP
Steady State
14min @ 75% FTP
Steady State
4min @ 70% FTP
Steady State
14min @ 75% FTP
Steady State
4min @ 70% FTP
cooldown
2min @ 70% FTP to 55% FTP
W3 2 Long Base High
Progressively ramp up your warmup, hold a long segment at a higher aerobic level, and then cool down smoothly to improve your endurance and long run capability.
Steady State
2min @ 70% FTP
Steady State
2min @ 72% FTP
Steady State
2min @ 74% FTP
Steady State
1min @ 76% FTP
Steady State
2min @ 78% FTP
Steady State
48min @ 82% FTP
cooldown
4min @ 70% FTP to 55% 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
The Gladiator - 30x10
An intense series of 30 second bursts at 120% FTP, with 30 second rest periods. Kick it off with a 15-minute warm up and wrap up with a 10-minute cool down.
warmup
15min @ 50% FTP to 70% FTP
Intervals x30
30sec @ 120% FTP
30sec @ 55% FTP
cooldown
10min @ 50% FTP to 25% FTP
Sweet Spot Training
This workout focuses on maintaining a steady cadence in your sweet spot range, which is between high tempo and threshold, aiming to improve your VO2 max and threshold power.
warmup
10min @ 50% FTP to 70% FTP
Steady State
30min @ 88% FTP
cooldown
10min @ 70% FTP to 50% FTP
Progressive Power Build
A steady workout designed to gradually increase intensity, aimed at improving muscular endurance and threshold power.
warmup
10min @ 50% FTP to 65% FTP
Steady State
15min @ 75% FTP
Steady State
15min @ 85% FTP
Steady State
15min @ 95% FTP
cooldown
10min @ 65% FTP to 50% FTP
Tempo with Surges
Workout aims to improve muscular endurance and threshold power by alternating between steady tempo work and high intensity surges.
warmup
10min @ 50% FTP to 70% FTP
Intervals x6
5min @ 110% FTP
4min @ 80% 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
FTP Intervals
Hit closer to your FTP in order to improve your threshold power.
warmup
10min @ 55% FTP to 70% FTP
Intervals x4
10min @ 98% FTP
4min @ 75% FTP
cooldown
10min @ 60% FTP to 45% FTP
Easy Spin (Long Revised)
An extended light recovery ride to help the body recover. Now with more power for those who find traditional recovery rides too easy.
warmup
10min @ 30% FTP to 50% FTP
Steady State
30min @ 60% FTP
cooldown
10min @ 50% FTP to 30% FTP
Z4 Threshold Booster
This workout aims at targeting your threshold power with 3 sets of 12 minute efforts in Zone 4. It also includes an optional Z6+ bonus for those who are feeling fresh.
warmup
10min @ 30% FTP to 45% FTP
Intervals x3
1min @ 70% FTP
1min @ 30% FTP
Steady State
3min @ 20% FTP
Intervals x3
12min @ 100% FTP
4min @ 50% FTP
Intervals x3
30sec @ 140% FTP
2min @ 50% FTP
cooldown
10min @ 30% FTP to 10% 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
Beginner Blast
This beginner's workout emphasises easy pedalling and cycling comfort. It's a perfect way to start your cycling journey!
warmup
10min @ 30% FTP to 50% FTP
Steady State
13min @ 40% FTP
Intervals x3
2min @ 50% FTP
2min @ 35% FTP
Steady State
10min @ 45% FTP
cooldown
10min @ 40% FTP to 30% FTP
45min Z2 with Intervals - Brick Edition
In this updated 45-minute brick workout, you will still work within Zone 2 and complete three 5-minute intervals at 80% FTP. The ultimate time-efficient workout for sustainable pow...
warmup
5min @ 55% FTP to 65% FTP
Steady State
5min @ 60% FTP
Intervals x3
5min @ 80% FTP
3min 20sec @ 50% FTP
Steady State
15min @ 60% FTP
Alpe-Stormer 60
This workout is designed to help you finish the Alpe du Zwift in under 60 minutes. It emphasises threshold power to push you up those steep gradients quicker than ever!
warmup
10min @ 50% FTP to 70% FTP
Intervals x4
10min @ 95% FTP
5min @ 60% FTP
Intervals x2
15min @ 100% FTP
5min @ 70% FTP
Steady State
10min @ 85% FTP
cooldown
10min @ 70% FTP to 50% FTP
FTP Booster - Hardcore
Looking for a challenge? This workout pushes your limits with high-intensity intervals designed to boost your FTP, all while improving your cycling endurance and speed. Remember, i...
warmup
10min @ 50% FTP to 90% FTP
Intervals x6
4min @ 120% FTP
2min @ 60% FTP
Steady State
10min @ 90% FTP
Intervals x6
4min @ 120% FTP
2min @ 60% FTP
cooldown
10min @ 90% FTP to 50% 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
Torque Workout
A strength-focused workout with low-cadence, high-resistance efforts. Designed to build muscular strength and improve force production.
warmup
10min @ 50% FTP to 70% FTP
Intervals x3
10min @ 90% FTP
5min @ 65% FTP
cooldown
10min @ 70% FTP to 50% FTP
80s FTP Power Ride
Pedal to the tunes of some unforgettable 80s jams while progressively challenging your FTP. Remember, the harder you push, the more the needle moves! Keep the pace and let's get th...
warmup
10min @ 40% FTP to 65% FTP
Intervals x5
2min @ 88% FTP
1min @ 70% FTP
Steady State
10min @ 90% FTP
Intervals x5
2min @ 92% FTP
1min @ 70% FTP
Steady State
10min @ 94% FTP
cooldown
5min @ 70% FTP to 50% FTP
2 Hour Endurance with Spice
This is a longer duration workout targetted for overall endurance. It includes upper under intervals to challenge your ability to power through the tougher moments.
warmup
20min @ 50% FTP to 70% FTP
Steady State
1hr @ 75% FTP
Intervals x3
10min @ 85% FTP
10min @ 65% FTP
Steady State
30min @ 75% FTP
cooldown
15min @ 75% FTP to 50% FTP
Pedal Power
This long zone 2 workout focuses on endurance and steady pedal power. It's designed to help you amass plentiful low-intensity miles, making it a perfect choice for building a solid...
warmup
15min @ 50% FTP to 60% FTP
Steady State
1hr 30min @ 65% FTP
cooldown
15min @ 65% FTP to 50% FTP
Session 14 – VO2max 6x3min
6 × 3:00 min @ 105–112 % FTP, 3:00 min recovery @ 50–56 % FTP
warmup
10min @ 55% FTP to 75% FTP
Intervals x6
3min @ 110% FTP
3min @ 53% FTP
cooldown
10min @ 75% FTP to 55% FTP
Sweet Spot 3x15 min - Session 15
Sweet spot training session with 3x 15 min intervals at 85-90% of FTP, followed by recoveries at 50-60% of FTP.
warmup
10min @ 50% FTP to 65% FTP
Intervals x3
15min @ 88% FTP
5min @ 55% FTP
cooldown
10min @ 50% FTP to 50% FTP
VO2max 6x4 min - Session 17
VO2max enhancement workout with 6x 4 min intervals at 107-113% of FTP, followed by recoveries at 50-60% of FTP.
warmup
10min @ 50% FTP to 65% FTP
Intervals x6
4min @ 110% FTP
4min @ 55% FTP
cooldown
10min @ 50% FTP to 50% FTP
FTP Steady 3x10 min - Session 19
Steady FTP workout with 3x 10 min intervals at 95-98% of FTP, followed by recoveries at 50-60% of FTP.
warmup
10min @ 50% FTP to 65% FTP
Intervals x3
10min @ 97% FTP
6min @ 55% FTP
cooldown
10min @ 50% FTP to 50% 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 Masterclass
This workout is designed to grow your VO2 max. Starting with a warmup and intensity steps, it allows for a strategic rest before ramping up into some high-intensity work. After 5 s...
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
3min @ 115% FTP
3min @ 50% FTP
Steady State
10min @ 90% FTP
cooldown
10min @ 60% FTP to 40% FTP
Sweet Spot Intervals 2x20 minutes @ 90-94%
Customized Sweet Spot workout with a warmup and progressive intensity steps at the start. The core of the workout features two 10-minute blocks (previously 20-minute) at an intensi...
warmup
10min @ 50% FTP to 65% FTP
Steady State
1min @ 80% FTP
Steady State
30sec @ 86% FTP
Steady State
30sec @ 92% FTP
Steady State
30sec @ 86% FTP
Steady State
1min @ 80% FTP
Steady State
2min 30sec @ 50% FTP
Intervals x2
5min @ 94% FTP
5min @ 90% FTP
Steady State
5min @ 50% FTP
Intervals x2
5min @ 94% FTP
5min @ 90% FTP
cooldown
10min @ 60% FTP to 40% FTP
VO2 Max WTF
In this adjusted VO2 Max workout we start with a comprehensive warmup and lead up to intensity steps that culminate in a 115% FTP peak, following this peak is a timely rest. The ma...
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 x5
4min @ 110% FTP
4min @ 55% FTP
Steady State
5min @ 90% FTP
cooldown
10min @ 55% FTP to 40% 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
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
Endurance Base Builder
This workout is about building a strong endurance base. The ride is steady and long, designed to enhance your aerobic fitness for the distance.
warmup
10min @ 40% FTP to 65% FTP
Steady State
1hr @ 70% FTP
cooldown
10min @ 65% FTP to 40% FTP
Sweet Spot Climber
Targeting endurance uphills, principally working within your Sweet Spot range (88–94% FTP).
warmup
10min @ 50% FTP to 70% FTP
Intervals x3
8min @ 90% FTP
2min @ 60% FTP
Intervals x2
5min @ 95% FTP
3min @ 55% FTP
cooldown
10min @ 50% FTP to 50% FTP
Race Simulation Intervals
Simulates race effort with relaunches and sustained block.
warmup
15min @ 50% FTP to 75% FTP
Intervals x3
10min @ 85% FTP
3min @ 60% FTP
Intervals x6
2min @ 115% FTP
2min @ 60% FTP
Steady State
20min @ 90% FTP
cooldown
10min @ 50% FTP to 50% FTP
Speed & Endurance Booster
This workout focuses on gradually increasing your speed then holding a fast pace for short bursts, before a calm cool down. It's aimed at boosting your speed and endurance.
Steady State
20min @ 85% FTP
Intervals x8
30sec @ 105% FTP
1min 30sec @ 85% FTP
cooldown
10min @ 75% FTP to 55% FTP
Real Road Feels - Revised
This ride is a constant challenge. It involves a series of high-cadence bursts giving you a real road-like feel. This will certainly get your heart pumping and your legs turning qu...
warmup
10min @ 50% FTP to 70% FTP
Intervals x8
1min @ 85% FTP
5min @ 85% FTP
cooldown
10min @ 65% FTP to 45% FTP
Threshold Breakers
Through a series of increasing time intervals at your FTP level, this workout will not only challenge your legs but also your determination. Strengthen your tolerance for the inten...
warmup
15min @ 55% FTP to 70% FTP
Intervals x1
5min @ 100% FTP
3min @ 65% FTP
Intervals x1
10min @ 100% FTP
3min @ 65% FTP
Intervals x1
15min @ 100% FTP
3min @ 65% FTP
cooldown
10min @ 70% FTP to 40% FTP
Threshold Increments
Progressively increase time at threshold power in each interval to gradually push your limits. A challenging workout that will really test your determination and endurance.
warmup
10min @ 50% FTP to 75% FTP
Intervals x2
5min @ 98% FTP
3min @ 70% FTP
Intervals x2
7min 30sec @ 100% FTP
3min @ 70% FTP
Intervals x2
10min @ 102% FTP
3min @ 70% FTP
cooldown
10min @ 70% FTP to 50% FTP
HIIT Time
High-Intensity Interval Training (HIIT) is designed to improve cardiovascular fitness, increase speed, improve VO2 max, and burn more calories. Remember, it's all about pushing har...
warmup
10min @ 50% FTP to 70% FTP
Intervals x5
30sec @ 95% FTP
1min 30sec @ 50% FTP
Steady State
5min @ 60% FTP
Intervals x5
30sec @ 95% FTP
1min 30sec @ 50% FTP
cooldown
5min @ 50% FTP to 30% FTP
Threshold Switchbacks
In this workout, you move between sub-threshold and slightly above threshold. It gets your body used to recovering at a higher power output, closer to your threshold.
warmup
10min @ 50% FTP to 75% FTP
Intervals x6
5min @ 105% FTP
5min @ 95% FTP
cooldown
10min @ 70% FTP to 40% FTP
Threshold Ladder
A 'ladder' of intervals where power and duration increase and then decrease. This 'peak' in the ladder is above your FTP, testing your power and endurance.
warmup
10min @ 50% FTP to 75% FTP
Intervals x2
15min @ 90% FTP
3min @ 80% FTP
Intervals x1
20min @ 100% FTP
3min @ 80% FTP
Intervals x2
15min @ 90% FTP
3min @ 80% FTP
cooldown
10min @ 70% FTP to 50% FTP
Threshold-Sprint Sandwiches
Threshold work 'sandwiched' between sprints. Tests your ability to recover and then generate high power after writing a 'check' to your legs.
warmup
10min @ 50% FTP to 75% FTP
Intervals x3
30sec @ 140% FTP
5min @ 100% FTP
Steady State
15min @ 100% FTP
cooldown
10min @ 70% FTP to 50% FTP
Throttle Threshold
This session involves moving in and out of your threshold power, taxing both your aerobic and anaerobic systems and enabling more time at high power.
warmup
10min @ 50% FTP to 65% FTP
Intervals x5
3min @ 115% FTP
1min 30sec @ 95% FTP
cooldown
10min @ 65% FTP to 50% FTP
Surge Threshold
This workout simulates conditions of a race or challenging ride, where you're asked to surge above your threshold before settling back into a steady, sustainable pace.
warmup
10min @ 50% FTP to 70% FTP
Intervals x5
1min @ 125% FTP
10min @ 95% FTP
cooldown
10min @ 60% FTP to 40% FTP
Gravel All-Rounder — 60 min
60-minute all-rounder combining sweet-spot endurance with repeated high-intensity surges to mimic gravel long efforts and crit/CX attacks. Designed to build sustained power and rep...
warmup
10min @ 45% FTP to 70% FTP
Steady State
15min @ 88% FTP
Intervals x5
20sec @ 125% FTP
40sec @ 60% FTP
Steady State
10min @ 88% FTP
Intervals x4
15sec @ 140% FTP
45sec @ 55% FTP
cooldown
5min @ 60% FTP to 40% FTP
7h Zone 2 Endurance
Seven-hour zone 2 endurance ride with a warmup, repeated 73-min blocks at 103 W and 98 W (approximately 60% and 57% of 172 W FTP), and a short cooldown. Pace steady, fuel and hydra...
warmup
15min @ 35% FTP to 60% FTP
Steady State
1hr 13min @ 60% FTP
Steady State
1hr 13min @ 57% FTP
Steady State
1hr 13min @ 60% FTP
Steady State
1hr 13min @ 57% FTP
Steady State
21min @ 60% FTP
cooldown
10min @ 50% FTP to 35% FTP
Norwegian Singles - Short (45m)
A 45-minute Norwegian Singles session: repeated sweet-spot/tempo blocks with short hard singles to punch through fatigue and train neuromuscular snap. Good mid-week session.
warmup
10min @ 40% FTP to 65% FTP
Intervals x4
10min @ 88% FTP
2min @ 55% FTP
Intervals x4
15sec @ 115% FTP
45sec @ 55% FTP
Steady State
5min @ 90% FTP
cooldown
5min @ 60% FTP to 45% 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
Endurance Builder Week1
Intro to progressive endurance: long sweet-spot blocks with active recovery to build aerobic capacity without excessive fatigue. Target is sustainable time in the 88–94% FTP range ...
warmup
15min @ 40% FTP to 65% FTP
Intervals x3
30min @ 92% FTP
10min @ 60% FTP
Steady State
10min @ 75% FTP
cooldown
10min @ 55% FTP to 40% 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
12-Week FTP Builder — Week 1 (Session A)
Start of a 12-week FTP progression block. This Week 1 session focuses on Sweet Spot and threshold work to build endurance and raise FTP over the block. Do 2–3 structured sessions w...
warmup
15min @ 40% FTP to 60% FTP
Intervals x4
15min @ 88% FTP
5min @ 60% FTP
Steady State
5min @ 105% FTP
Intervals x3
2min @ 115% FTP
2min @ 60% FTP
cooldown
10min @ 55% FTP to 40% 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
45-min Sweet Spot Builder (Corrected)
45-minute Sweet Spot Training to raise FTP over time. Short progressive warmup, two focused sweet-spot blocks with brief recovery, a short tempo reset, then cooldown. Total time ≈4...
warmup
10min @ 40% FTP to 65% FTP
Intervals x2
10min @ 90% FTP
3min @ 55% FTP
Steady State
3min @ 55% FTP
Intervals x1
7min @ 92% FTP
0sec @ 0% FTP
cooldown
5min @ 60% FTP to 40% FTP
30 min HIIT
This 30-minute HIIT workout is designed to get your heart pumping and maximize calorie burn. It consists of intense intervals followed by short recovery periods. Get ready to give ...
warmup
5min @ 40% FTP to 60% FTP
Intervals x6
2min @ 120% FTP
1min @ 70% FTP
cooldown
5min @ 50% FTP to 30% FTP
VO2max Intervals
VO2max intervals are high-intensity, short-duration workouts that can drastically improve your peak oxygen uptake and pushing your FT. This 60 minute workout includes warm-up, 5 VO...
warmup
15min @ 50% FTP to 60% FTP
Steady State
5min @ 70% FTP
Intervals x1
30sec @ 110% FTP
1min 30sec @ 50% FTP
Steady State
2min @ 50% FTP
Intervals x5
3min @ 120% FTP
3min @ 50% FTP
cooldown
15min @ 65% FTP to 60% FTP
Steady State
10min @ 50% FTP
Progressive 10K
This Progressive 10K is a great workout to build your speed and stamina. We start with an easier pace and ramp up over time. Make sure to finish the final mile strong!
warmup
15min @ 50% FTP to 70% FTP
Steady State
49min 30sec @ 65% FTP
Steady State
47min 15sec @ 70% FTP
cooldown
15min @ 70% FTP to 50% FTP
Gentle Fat Burner
This workout is designed to help you gradually increase your fitness level and burn fat. It includes a warmup, intervals, and a cooldown. Remember to listen to your body and adjust...
warmup
5min @ 30% FTP to 50% FTP
Intervals x4
2min @ 40% FTP
1min @ 30% FTP
cooldown
5min @ 30% FTP to 20% FTP
Endurance Ride
This workout will help you build your endurance for longer rides on Zwift. It focuses on maintaining a steady effort and building your aerobic base.
warmup
10min @ 40% FTP to 60% FTP
Steady State
30min @ 55% FTP
cooldown
5min @ 60% FTP to 40% FTP
Compact Endurance
A shrunk down but equally effective version of the Endurance Builder, designed to give you similar results in less time.
warmup
15min @ 55% FTP to 70% FTP
Steady State
13min 20sec @ 75% FTP
Intervals x3
5min @ 95% FTP
2min 30sec @ 75% FTP
Steady State
11min 40sec @ 75% FTP
cooldown
8min 20sec @ 70% FTP to 55% FTP
Crit Crusher
This workout is all about simulating the hard efforts in criterium races. You have to be able to respond to attacks, make your own moves, and still have enough left to sprint for t...
warmup
15min @ 50% FTP to 70% FTP
Intervals x3
2min @ 110% FTP
3min @ 60% FTP
Steady State
15min @ 75% FTP
Intervals x3
2min @ 110% FTP
3min @ 60% FTP
cooldown
10min @ 60% FTP to 30% FTP
TSS 150 - Scorching
This power-packed workout is designed to maximize your Training Stress Score (TSS) in just over an hour. It's a high-intensity interval workout, so be ready to work hard!
warmup
10min @ 50% FTP to 85% FTP
Intervals x26
1min @ 120% FTP
1min @ 70% FTP
cooldown
7min @ 70% FTP to 40% FTP
1.5-Hour Endurance Plus
This 1.5-hour workout is designed to take your endurance to the next level. With a mix of steady-state cycling and interval bursts, you'll build the stamina you need for those long...
warmup
10min @ 40% FTP to 65% FTP
Steady State
20min @ 70% FTP
Intervals x2
3min @ 90% FTP
2min @ 70% FTP
Steady State
30min @ 70% FTP
Intervals x3
2min @ 85% FTP
1min @ 65% FTP
cooldown
15min @ 60% FTP to 40% FTP
Rising Rhythm: Continuous
Kick off with a 10 minute warmup, then plunge into a 15-minute block at 70% FTP, broken down into continuous 5-minute segments. Advance to a 10-minute segment at 80% FTP and finall...
warmup
10min @ 40% FTP to 60% FTP
Steady State
5min @ 70% FTP
Steady State
5min @ 70% FTP
Steady State
5min @ 70% FTP
Steady State
10min @ 80% FTP
Steady State
20min @ 90% FTP
cooldown
5min @ 75% FTP to 55% FTP
Base Phase Week 2
Second week of the Base Phase. This program continues to build your aerobic endurance with gravity resistance included.
Steady State
1hr @ 65% FTP
Steady State
2hr @ 70% FTP
Steady State
50min @ 55% FTP
Build Phase Week 4
Fourth week of the Build Phase. Start bringing some intensity with Tempo Rides and maintaining endurance rides.
Intervals x1
20min @ 80% FTP
40min @ 65% FTP
Steady State
1hr 30min @ 65% FTP
Steady State
50min @ 55% 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
Zone 2 Quick Booster (30 min)
A time-efficient, engaging 30-minute workout to boost your endurance. This Zone 2 ride includes varied intervals within the steady state and wraps up with a cooldown.
warmup
5min @ 40% FTP to 60% FTP
Intervals x2
3min @ 70% FTP
1min 30sec @ 60% FTP
Steady State
3min @ 65% FTP
cooldown
2min @ 55% FTP to 40% FTP
Gravelooza 5.1
A robust workout designed to increase your ftp, consisting of steady warmup, VO2 max intervals, and efficient cooldown.
warmup
15min @ 40% FTP to 65% FTP
Intervals x4
5min @ 100% FTP
4min @ 60% FTP
cooldown
10min @ 40% FTP to 20% FTP
Gravelooza 5.2
Short but tough power intervals with adequate recovery time in between to build that explosive strength!
warmup
15min @ 50% FTP to 70% FTP
Intervals x6
30sec @ 120% FTP
5min 30sec @ 60% FTP
cooldown
10min @ 40% FTP to 20% FTP
Gravelooza 6.1
A mix of steady-state and intervals to push both your endurance and power.
warmup
15min @ 50% FTP to 70% FTP
Steady State
20min @ 90% FTP
Intervals x4
1min @ 130% FTP
5min @ 60% FTP
cooldown
10min @ 40% FTP to 20% FTP
Gravelooza 6.2
Work on your power again with shorter intervals but less rest to keep the intensity high.
warmup
15min @ 50% FTP to 70% FTP
Intervals x8
30sec @ 130% FTP
3min @ 65% FTP
cooldown
10min @ 40% FTP to 20% FTP
Peak Phase Week 7
Seventh week of the Peak Phase. Focus on simulating high-intensity efforts with VO2 Max Intervals and sustained Endurance Rides.
Intervals x5
3min @ 95% FTP
1hr 30min @ 65% FTP
Steady State
1hr 30min @ 65% FTP
Steady Endurance with Cadence Focus
A steady-state endurance ride at 65-70% FTP, aiming to maintain a cadence between 85-95 RPM throughout the main set. Starts with a 10-minute warm-up and ends with a 5-minute cool-d...
warmup
10min @ 40% FTP to 70% FTP
Steady State
45min @ 70% FTP
cooldown
5min @ 70% FTP to 40% FTP
Peak Phase Week 8
Eighth week of the Peak Phase. Test yourself with a Race Simulation and more VO2 Max Intervals. Enjoy a relaxed Endurance Ride.
Intervals x1
1hr 30min @ 85% FTP
30min @ 65% FTP
Intervals x5
3min @ 95% FTP
1hr 30min @ 65% FTP
Steady State
1hr @ 65% 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
60min Zone 2 Ride
A 60 minute steady effort mostly in Zone 2. This ride will help to increase your aerobic efficiency and endurance abilities.
warmup
15min @ 50% FTP to 65% FTP
Steady State
1hr @ 70% FTP
cooldown
15min @ 65% FTP to 50% 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
Base Phase - Easy Ride
Conversational pace. Focus on building your aerobic engine
warmup
5min @ 55% FTP to 69% FTP
Steady State
45min @ 70% FTP
cooldown
5min @ 70% FTP to 55% 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
60-Min Sweet Spot Crusher
This 60-minute Sweet Spot workout is designed to challenge your Fitness Threshold Power (FTP). The combination of intervals and steady state phases keeps things interesting while p...
warmup
10min @ 50% FTP to 70% FTP
Intervals x4
7min @ 90% FTP
3min @ 70% FTP
Steady State
20min @ 85% FTP
Intervals x4
4min @ 95% FTP
2min @ 70% FTP
cooldown
7min @ 65% FTP to 45% FTP
10-min Power Surge
An exhilarating 10-minute cycling workout, alternating between SteadyState and Ramp segments, designed to boost your endurance and power.
warmup
2min @ 50% FTP to 70% FTP
Steady State
4min @ 75% FTP
Intervals x2
2min @ 100% FTP
1min @ 60% FTP
cooldown
2min @ 60% FTP to 40% FTP
Active Recovery Series
A lighter session for recovery and rejuvenation.
warmup
5min @ 50% FTP to 55% FTP
Steady State
30min @ 55% FTP
cooldown
5min @ 55% FTP to 30% FTP
Sweet Spot Intervals: 3x15 min No Cooldown
A no-nonsense, high-intensity Sweet Spot Intervals session. This ride features 3x15-minute intervals at 85-90% FTP, with 5-minute recovery periods in-between. Keep pushing and reme...
warmup
10min @ 55% FTP to 75% FTP
Intervals x1
15min @ 85% FTP
5min @ 50% FTP
Intervals x1
15min @ 90% FTP
5min @ 50% FTP
Intervals x1
15min @ 85% FTP
5min @ 50% FTP
Base Phase Week 3 - Easy Ride
Efficient cycling. Stick to Zone 2
warmup
5min @ 55% FTP to 69% FTP
Steady State
45min @ 70% FTP
cooldown
5min @ 70% FTP to 55% FTP
200W Steady State HR Test
A 20-minute steady state ride set at 200W, preceded by a warmup and followed by a cooldown. Designed to test heart rate response and overall endurance.
warmup
15min @ 50% FTP to 75% FTP
Steady State
20min @ 75% FTP
cooldown
10min @ 75% FTP to 50% FTP
Endurance Ride W1
Gradual endurance ride building stamina.
warmup
10min @ 40% FTP to 55% FTP
Steady State
1hr @ 72% FTP
cooldown
8min 20sec @ 55% FTP to 40% FTP
SweetSpot Introduction
Introduction to Sweet Spot training with 2x10 min intervals at 88% FTP.
warmup
10min @ 50% FTP to 70% FTP
Intervals x2
10min @ 88% FTP
5min @ 55% FTP
cooldown
5min @ 70% FTP to 50% FTP
Build Phase Week 4 - Tempo Ride
Warm-up, then 20 min at tempo. Middle zone work
warmup
10min @ 55% FTP to 75% FTP
Steady State
20min @ 80% FTP
cooldown
10min @ 80% FTP to 55% FTP
Hydrate and Drill Data-Driven Race Prep
Dedicated race preparation workout with hydration reminders and drills. Comprised of low-intensity volume and high-intensity intervals, this session aims to push your FTP, improvin...
warmup
15min @ 55% FTP to 70% FTP
Steady State
20min @ 80% FTP
Intervals x5
2min @ 105% FTP
1min 30sec @ 55% FTP
cooldown
10min @ 70% FTP to 55% FTP
Build Phase Week 5 - Interval Training
5 x 4 min at high intensity, 3 min rest. Push it!
warmup
10min @ 55% FTP to 85% FTP
Intervals x5
4min @ 90% FTP
3min @ 50% FTP
cooldown
10min @ 90% FTP to 55% FTP
Increasing Duration 2
Increase to 2x20 min intervals at 88% FTP.
warmup
10min @ 50% FTP to 70% FTP
Intervals x2
20min @ 88% FTP
5min @ 55% FTP
cooldown
5min @ 70% FTP to 50% FTP
Adjusted Compact Race Prep
This compact race prep session calls for a 10-minute warmup, three 5-minute intervals at 90% of your race pace, four sprints, and a 5-minute cool-down.
warmup
10min @ 55% FTP to 75% FTP
Intervals x3
5min @ 90% FTP
2min 30sec @ 60% FTP
Intervals x4
30sec @ 120% FTP
1min 30sec @ 60% FTP
cooldown
5min @ 75% FTP to 55% 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
Condensed Power Builder Plus
A condensed workout to build aerobic endurance and power with moderate intensity work, in under 50 minutes. It includes hydration and motivational messages to maintain your spirits...
warmup
8min @ 50% FTP to 70% FTP
Steady State
10min @ 85% FTP
Intervals x4
2min @ 105% FTP
2min @ 75% FTP
Steady State
10min @ 85% FTP
cooldown
5min @ 70% FTP to 50% FTP
Endurance Ride
A longer, steady ride at a lower intensity. Designed to improve your aerobic endurance.
warmup
15min @ 55% FTP to 70% FTP
Steady State
1hr 30min @ 70% FTP
cooldown
10min @ 75% FTP to 55% FTP
1-Stunden HIIT - 3x FTP Intervalle
Ein intensives HIIT-Workout mit speziellem Fokus auf deine FTP. Es enthält drei Intervalle mit hoher Intensität, die jeweils durch aktive Erholungspausen von 5 Minuten unterbrochen...
warmup
14min @ 50% FTP to 70% FTP
Intervals x3
8min @ 120% FTP
5min @ 60% FTP
cooldown
12min @ 60% FTP to 30% FTP
1-2 Stunden LIT - Langzeit-Ausdauer
Ein ruhiges und stetiges Ausdauertraining, ausgelegt für 1-2 Stunden. Dieses Workout konzentriert sich auf das Halten einer konstanten Leistung im unteren FTP-Bereich, ideal zur Ve...
warmup
10min @ 40% FTP to 50% FTP
Steady State
1hr 20min @ 65% FTP
cooldown
10min @ 50% FTP to 30% 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
Out and Back
Starting with a gradual warmup followed by a well-paced effort of intervals in the second half of the ride.
warmup
10min @ 50% FTP to 70% FTP
Intervals x4
2min @ 100% FTP
6min @ 50% FTP
cooldown
5min @ 50% FTP to 30% FTP
2-Minute Recovery Ride
A quick 2-minute active recovery workout. Ideal for cool down after a heavy ride or between intensive workouts.
Steady State
2min @ 50% FTP
Quick Fire
Short, sharp warmup for a quick start.
warmup
10min @ 44% FTP to 65% FTP
Intervals x3
2min @ 85% FTP
5min @ 67% FTP
cooldown
5min @ 65% FTP to 45% FTP
Peak Phase Week 8 - Race Simulation
Simulate race pace and conditions. Push it like race day!
warmup
15min @ 55% FTP to 85% FTP
Steady State
1hr @ 85% FTP
cooldown
10min @ 85% FTP to 55% FTP
Power Steps
Workout with step ups to target and enhance your 5-minute power capacity.
warmup
15min @ 50% FTP to 70% FTP
Intervals x8
5min @ 110% FTP
5min @ 60% FTP
cooldown
15min @ 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
Swift HIIT
A high-intensity interval workout for those short on time. A great way to boost your VO2 max and overall cycling performance.
warmup
10min @ 40% FTP to 70% FTP
Intervals x5
1min @ 110% FTP
2min @ 70% FTP
Steady State
5min @ 80% FTP
Intervals x5
1min @ 115% FTP
2min @ 70% FTP
cooldown
5min @ 60% FTP to 40% FTP
Power Grid 90
A comprehensive 90-minute session to boost your FTP level. This workout targets sustained effort in the sweet spot & threshold zones, plus some high-intensity bursts to stir things...
warmup
15min @ 50% FTP to 70% FTP
Intervals x3
10min @ 88% FTP
5min @ 75% FTP
Steady State
15min @ 70% FTP
Intervals x4
4min @ 100% FTP
3min @ 65% FTP
Steady State
20min @ 80% FTP
cooldown
15min @ 70% FTP to 50% FTP
3 Hours Endurance - Z2 to Z3 Intervals
This 3-hour endurance ride offers a blend of medium to high zone 2 riding, interspersed with four 5-minute zone 3 intervals. A smooth 10-minute warm-up and cool down open and close...
warmup
10min @ 47% FTP to 77% FTP
Steady State
35min @ 65% FTP
Steady State
5min @ 77% FTP
Steady State
30min @ 65% FTP
Steady State
5min @ 77% FTP
Steady State
25min @ 70% FTP
Steady State
5min @ 77% FTP
Steady State
20min @ 70% FTP
Steady State
5min @ 77% FTP
Steady State
15min @ 70% FTP
cooldown
10min @ 77% FTP to 47% 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
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
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
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
Custom Over-Under Magic
This custom over-under workout features a shorter warmup and longer, more challenging intervals, designed to push your endurance and power at lactate threshold.
warmup
5min @ 50% FTP to 65% FTP
Intervals x4
3min @ 105% FTP
3min @ 95% FTP
Steady State
5min @ 60% FTP
Intervals x4
3min @ 105% FTP
3min @ 95% FTP
cooldown
5min @ 55% FTP to 40% FTP
Peak Phase Week 9 - Endurance Ride
Maintain aerobic conditioning. Just keep the pedaling smooth
warmup
5min @ 55% FTP to 70% FTP
Steady State
1hr 25min @ 70% FTP
cooldown
5min @ 70% FTP to 55% 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 - 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
Munich to Lake Garda Replica
Mimics the key features of the route from Munich to Lake Garda – the flats, hills, and the notable mountain climb of the Brenner Pass.
warmup
15min @ 50% FTP to 70% FTP
Steady State
1hr @ 60% FTP
Intervals x5
10min @ 75% FTP
4min @ 60% FTP
Steady State
30min @ 85% FTP
Intervals x5
10min @ 75% FTP
4min @ 60% FTP
Steady State
1hr @ 60% FTP
cooldown
10min @ 50% FTP to 30% FTP
VO2max Intervals
VO2max efforts are critical to develop the ability to recover mid-race during a crit.
warmup
15min @ 55% FTP to 75% FTP
Intervals x6
2min @ 110% FTP
3min @ 75% FTP
cooldown
10min @ 75% FTP to 55% FTP
Straight-to-Zone Two XP Farmer - Alpe du Zwift
An uninterrupted Zone 2 workout tailored for XP farming on Alpe du Zwift. It alternates between 73% and 81% of your FTP (approximately 180W to 200W) every 2 minutes throughout a 70...
Intervals x17
2min @ 73% FTP
2min @ 81% FTP
Recovery Phase Week 11 - Short Intervals
4 x 3 min at high intensity, rest well between. Short amounts, full fire!
warmup
15min @ 55% FTP to 95% FTP
Intervals x4
3min @ 95% FTP
9min @ 50% FTP
cooldown
10min @ 95% FTP to 55% FTP
Over-Under FTP Intervals
Over-under workout based on your FTP of 324, starting with a warmup, following up with intense intervals, two main sets and a cooldown.
warmup
10min @ 50% FTP to 50% FTP
Intervals x1
30sec @ 100% FTP
1min @ 50% FTP
Intervals x1
30sec @ 110% FTP
1min @ 50% FTP
Intervals x1
30sec @ 120% FTP
2min @ 50% FTP
Intervals x8
1min @ 105% FTP
1min 30sec @ 90% FTP
Steady State
5min @ 60% FTP
Intervals x8
1min 30sec @ 105% FTP
1min 30sec @ 90% FTP
cooldown
10min @ 50% FTP to 50% FTP
3-Hour Endurance Extravaganza
This 3-hour routine is designed to build your endurance base. It includes steady-state stretches as well as Z2 breaks to allow for active recovery. Stay hydrated and keep pedaling!
warmup
6min @ 40% FTP to 60% FTP
Steady State
30min @ 75% FTP
Steady State
5min @ 65% FTP
Steady State
30min @ 75% FTP
Steady State
5min @ 65% FTP
Steady State
30min @ 75% FTP
Steady State
5min @ 65% FTP
cooldown
3min @ 65% FTP to 40% FTP
1h 33min Endurance @ 120w
This 1h 33min endurance workout is designed to help you hold a consistent power output of 120w. It's a perfect option for long steady efforts to promote endurance and efficiency.
warmup
10min @ 60% FTP to 78% FTP
Steady State
25min @ 80% FTP
cooldown
10min @ 78% FTP to 60% FTP
warmup
10min @ 60% FTP to 78% FTP
Steady State
25min @ 80% FTP
cooldown
10min @ 78% FTP to 60% FTP
Power Pyramid
Increases Functional Threshold Power (FTP) through an intense pyramid format main set alternating between low Zone 5 and easy spinning. You should be working hard but it will be wo...
warmup
15min @ 40% FTP to 60% FTP
Intervals x2
4min @ 105% FTP
1min @ 40% FTP
Intervals x1
3min @ 105% FTP
1min @ 40% FTP
Intervals x1
2min @ 105% FTP
1min @ 40% FTP
Intervals x2
1min @ 105% FTP
1min @ 40% FTP
Intervals x1
2min @ 105% FTP
1min @ 40% FTP
Intervals x1
3min @ 105% FTP
1min @ 40% FTP
Intervals x2
4min @ 105% FTP
1min @ 40% FTP
cooldown
5min @ 40% FTP to 30% FTP
Polarized Powerhouse
Commence a high-intensity workout focused on reaching your FTP peak. Go ahead, challenge yourself and witness your FTP climb up the ladder. Don't miss out on the recovery intervals...
warmup
30min @ 50% FTP to 70% FTP
Intervals x4
5min @ 120% FTP
5min @ 60% FTP
Steady State
30min @ 60% FTP
Intervals x4
5min @ 120% FTP
5min @ 60% FTP
cooldown
30min @ 50% FTP to 30% FTP
1500kJ + 20 min FTP Test with Recovery
This workout is designed for assessing fatigue resistance. The plan starts with steady effort to reach around 1500kJ of work, followed by a Zone 2 recovery phase, then a 20-minute ...
warmup
15min @ 55% FTP to 75% FTP
Steady State
1hr @ 85% FTP
Steady State
15min @ 60% FTP
Steady State
20min @ 95% FTP
cooldown
10min @ 70% FTP to 50% FTP
FTP Builder 1
A long, steady state workout to build your aerobic engine. We're focussing on endurance to start your training program.
warmup
20min @ 55% FTP to 65% FTP
Steady State
1hr @ 80% FTP
cooldown
20min @ 65% FTP to 40% FTP
75 Min FTP Booster
A 75 minute workout designed to increase your FTP by moving between different power states. Sweat it out and watch your FTP grow!
warmup
10min @ 50% FTP to 70% FTP
Steady State
10min @ 85% FTP
Intervals x3
4min @ 105% FTP
2min @ 65% FTP
Steady State
10min @ 85% FTP
Intervals x3
4min @ 105% FTP
2min @ 65% FTP
cooldown
5min @ 50% FTP to 20% FTP
FTP Builder
This workout aims to increase overall power output with varying FTP-based intervals. Expect a mix of under, at, and over FTP efforts for a challenging and effective session.
warmup
15min @ 60% FTP to 80% FTP
Intervals x3
20min @ 115% FTP
10min @ 50% FTP
cooldown
10min @ 60% FTP to 40% FTP
100km Race Prep
This workout is designed to build both your endurance base and high-intensity efforts that are key for a 100km race. It features a steady state ride at 75% FTP, followed by interva...
warmup
20min @ 50% FTP to 75% FTP
Steady State
1hr @ 75% FTP
Intervals x10
3min @ 95% FTP
2min @ 50% FTP
Steady State
30min @ 70% FTP
cooldown
10min @ 65% FTP to 40% FTP
Finalised 120 Min Interval & Endurance Combo
This tailored 120-min workout is a fine blend of challenging intervals and substantial endurance work. The cooldown has been freshly calibrated to take you from 70% to 50% of your ...
warmup
10min @ 50% FTP to 70% FTP
Intervals x4
5min @ 105% FTP
2min 30sec @ 70% FTP
Steady State
25min @ 70% FTP
Intervals x4
5min @ 105% FTP
2min 30sec @ 70% FTP
cooldown
10min @ 70% FTP to 50% FTP
120 min Zone 2 - Varied Ramps
A 120-minute workout regimen to improve your stamina and endurance with a wide range of power levels all within Zone 2. The workout includes several ramps that gradually increase a...
warmup
15min @ 45% FTP to 55% FTP
Steady State
10min @ 60% FTP
Intervals x4
5min @ 63% FTP
3min 20sec @ 71% FTP
Steady State
20min @ 65% FTP
Intervals x3
6min 40sec @ 67% FTP
5min @ 73% FTP
Steady State
15min @ 60% FTP
Intervals x3
10min @ 70% FTP
6min 40sec @ 65% FTP
cooldown
15min @ 55% FTP to 40% FTP
Sweet Spot 80s Rhythm Ride
An 80s themed workout designed to hit the sweet spot of your power curve, increasing your FTP. Perfect mix of endurance and rhythm for a good burn. Get ready to rock those pedals t...
warmup
10min @ 40% FTP to 70% FTP
Intervals x4
8min @ 90% FTP
4min @ 70% FTP
Steady State
10min @ 80% FTP
Intervals x4
8min @ 90% FTP
4min @ 70% FTP
cooldown
10min @ 50% FTP to 20% FTP