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
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
FRC Crusher
The FRC Crusher workout is designed to boost your Functional Reserve Capacity, which is crucial for sustained efforts during intense rides and races. This workout will challenge yo...
warmup
10min @ 40% FTP to 65% FTP
Intervals x5
30sec @ 120% FTP
30sec @ 50% FTP
Intervals x3
1min @ 95% FTP
30sec @ 75% FTP
Intervals x2
1min 30sec @ 100% FTP
30sec @ 80% FTP
Steady State
3min @ 85% FTP
Intervals x2
1min @ 120% FTP
30sec @ 75% FTP
Intervals x3
30sec @ 100% FTP
30sec @ 80% FTP
cooldown
5min @ 60% FTP to 40% FTP
Sweet Spot 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
Pedal Pyramid to Powerhood
Climb up and down the power pyramid with this fun but challenging workout. Pedal hard and rule the road like a Pharaoh!
warmup
10min @ 50% FTP to 75% FTP
Intervals x5
1min @ 120% FTP
1min @ 75% FTP
Intervals x4
2min @ 115% FTP
1min @ 75% FTP
Intervals x3
3min @ 110% FTP
1min @ 75% FTP
Intervals x4
2min @ 115% FTP
1min @ 75% FTP
Intervals x5
1min @ 120% FTP
1min @ 75% FTP
cooldown
10min @ 75% FTP to 50% FTP
Ironman Prep
This workout is designed to improve your endurance and simulate race conditions. It includes a mix of endurance, tempo, and interval efforts to help you build the necessary fitness...
warmup
10min @ 40% FTP to 60% FTP
Steady State
25min @ 70% FTP
Intervals x5
5min @ 90% FTP
1min @ 70% FTP
Steady State
20min @ 75% FTP
Intervals x5
5min @ 90% FTP
1min @ 70% FTP
Steady State
25min @ 70% FTP
cooldown
10min @ 60% FTP to 40% FTP
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
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
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
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
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
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
Pump Up the Jam - FTP Boost
Party like it's 1989 with this power-packed Sweet Spot Training (SST) workout with an 80's twist! Improve your FTP and have a blast while doing it. Don't forget your headband!
warmup
15min @ 45% FTP to 70% FTP
Intervals x4
7min @ 88% FTP
2min 20sec @ 68% FTP
Steady State
5min @ 55% FTP
Intervals x4
7min @ 88% FTP
2min 20sec @ 68% FTP
cooldown
10min @ 75% FTP to 55% FTP
VO2Max Booster
This workout is designed to target your VO2Max and help you improve your aerobic capacity. It includes a mix of intense intervals and recovery periods to challenge your limits and ...
warmup
10min @ 40% FTP to 60% FTP
Intervals x4
3min @ 90% FTP
2min @ 60% FTP
Intervals x4
2min @ 95% FTP
1min @ 60% FTP
Intervals x2
1min 30sec @ 100% FTP
30sec @ 60% FTP
cooldown
5min @ 60% FTP to 40% FTP
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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 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
80s Sweet Spot
Get ready to ride back in time with this 80s themed Sweet Spot workout that will take your FTP to the next level. Put your pedal to the metal and enjoy the tunes as you work hard a...
warmup
5min @ 50% FTP to 65% FTP
Intervals x3
4min @ 92% FTP
1min @ 80% FTP
Steady State
4min @ 88% FTP
Intervals x3
4min @ 92% FTP
1min @ 80% FTP
Steady State
3min @ 88% FTP
Intervals x3
4min @ 92% FTP
1min @ 80% FTP
Steady State
2min @ 95% FTP
cooldown
5min @ 70% FTP to 50% FTP
Sweet Spot Smasher - 60 Minutes Total
This condensed version of the previous workout maximizes the benefits derived from every minute of your training. The condensed time frame helps you improve both aerobic and anaero...
warmup
5min @ 50% FTP to 65% FTP
Intervals x3
10min @ 92% FTP
3min 20sec @ 70% FTP
cooldown
5min @ 65% FTP to 50% FTP
High-Intensity 60-minute Smasher (Extended Warm-Up & Cooldown)
This modified high-intensity workout gives more time for a thorough warm-up and cooldown while maintaining the challenging intervals within a 60-minute frame. Always remember, ever...
warmup
10min @ 50% FTP to 85% FTP
Intervals x5
6min @ 120% FTP
3min @ 65% FTP
cooldown
10min @ 85% FTP to 55% FTP
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
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
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
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
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
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
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
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
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
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 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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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