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

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

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

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

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

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

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

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

SST Boost

This workout focuses on sweet spot efforts, which will push your limits and help increase your FTP. By incorporating intervals and steady-state efforts, you'll improve your aerobic...

warmup

10min @ 40% FTP to 65% FTP

Intervals x3

5min @ 90% FTP

2min @ 75% FTP

Steady State

10min @ 85% FTP

Intervals x4

3min @ 95% FTP

1min @ 75% FTP

cooldown

5min @ 70% FTP to 50% FTP

HIIT 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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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 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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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 - 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

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 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

Recovery Ride

A gentle ride to promote recovery, while getting in some light work.

Steady State

1hr 30min @ 60% FTP

Steady Endurance

A longer, steady state workout focused on improving endurance.

Steady State

1hr 30min @ 75% 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

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 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 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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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-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

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

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

VO2max Crusader

A gruelling session to increase your VO2max, your body's ability to use oxygen efficiently. The workout features a snappy warm up with micro sprints, followed by intense intervals ...

warmup

10min @ 50% FTP to 70% FTP

Intervals x3

6sec @ 130% FTP

54sec @ 60% FTP

Intervals x5

3min @ 120% FTP

3min @ 70% FTP

Steady State

10min @ 75% FTP

Intervals x5

3min @ 120% FTP

3min @ 70% FTP

cooldown

10min @ 50% FTP to 20% FTP

Roller Coaster Ride

This workout will keep you on your toes as it mimics the ups and downs of a thrilling roller coaster ride.

warmup

10min @ 40% FTP to 60% FTP

Intervals x3

2min @ 80% FTP

1min 30sec @ 40% FTP

Steady State

5min @ 95% FTP

Intervals x2

1min 30sec @ 110% FTP

2min @ 50% FTP

cooldown

10min @ 65% FTP to 35% FTP

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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 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

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

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

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

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

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

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

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

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

'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

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

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 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

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

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

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

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

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

Recovery Ride

A gentle ride to promote recovery, while getting in some light work.

Steady State

1hr 30min @ 60% 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

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

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 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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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 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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Extended Rest Sprint Power Boost

This workout is designed to boost your maximal sprint power, with added rest periods to ensure full recovery between efforts. Remember, every sprint is a fight for more power!

warmup

10min @ 50% FTP to 70% FTP

Intervals x5

30sec @ 130% FTP

3min @ 40% FTP

cooldown

10min @ 70% FTP to 40% FTP

Monday: Base Builder

This is a low-intensity endurance-focused workout designed to build your aerobic base. A strong base is the foundation of all your cycling improvements, so enjoy the ride and burn ...

warmup

15min @ 50% FTP to 70% FTP

Steady State

40min @ 70% FTP

cooldown

15min @ 70% FTP to 50% FTP

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

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

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

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

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