All Workouts
426 workouts, searchable and filterable. Enter your FTP to see real wattage everywhere.
What do the training zones mean?
#001 Recovery training
1hGoal of this training: Promote recovery
#002 Endurance training
1h 30mGoal of this training: Build your endurance
#003 Endurance training
2hGoal of this training: Build your endurance
#004 Endurance training
2h 30mGoal of this training: Build your endurance
#005 Endurance training
3hGoal of this training: Build your endurance
#006 Endurance training
3h 30mGoal of this training: Build your endurance
#007 Endurance training
4hGoal of this training: Build your endurance
#008 Endurance training
4h 30mGoal of this training: Build your endurance
#009 Endurance training
5hGoal of this training: Build your endurance.
#010 Tempo endurance training
1h 05mGoal of this training: Increase your base speed
#010a Tempo endurance training
1hGoal of this training: Increase your base speed
#010b Tempo endurance training
1h 15mGoal of this training: Increase your base speed
#011 Tempo endurance training
1h 30mGoal of this training: Increase your base speed
#011a Tempo endurance training
1h 30mGoal of this training: Increase your base speed
#011b Tempo endurance training
1h 40mGoal of this training: Increase your base speed
#012 Tempo endurance training
2hGoal of this training: Increase your base speed
#012a Tempo endurance training
2hGoal of this training: Increase your base speed
#012b Tempo endurance training
2hGoal of this training: Increase your base speed
#013 Tempo endurance training
3hGoal of this training: Increase your base speed
#013a Tempo endurance training
3hGoal of this training: Increase your base speed
#013b Tempo endurance training
3hGoal of this training: Increase your base speed
#014 Tempo endurance training
3h 40mGoal of this training: Increase your base speed
#014a Tempo endurance training
4hGoal of this training: Increase your base speed
#014b Tempo endurance training
3h 30mGoal of this training: Increase your base speed
#015 Tempo endurance training
5hGoal of this training: Increase your base speed
#015a Tempo endurance training
5hGoal of this training: Increase your base speed
#015b Tempo endurance training
4h 15mGoal of this training: Increase your base speed
#016 Cadence training
1hGoal of this training: Pedal more efficiently
#016a Cadence training
1hGoal of this training: Pedal more efficiently
#016b Cadence training
1hGoal of this training: Pedal more efficiently
#017 Cadence training
1h 30mGoal of this training: Pedal more efficiently
#017a Cadence training
1h 30mGoal of this training: Pedal more efficiently
#017b Cadence training
1h 30mGoal of this training: Pedal more efficiently
#018 Cadence training
2hGoal of this training: Pedal more efficiently
#018a Cadence training
1h 50mGoal of this training: Pedal more efficiently
#018b Cadence training
2hGoal of this training: Pedal more efficiently
#019 Strength training
1hGoal of this training: Get stronger
#019a Strength training
1hGoal of this training: Get stronger
#019b Strength training
1hGoal of this training: Get stronger
#020 Strength training
1h 30mGoal of this training: Get stronger
#020a Strength training
1h 30mGoal of this training: Get stronger
#020b Strength training
1h 30mGoal of this training: Get stronger
#021 Strength training
2hGoal of this training: Get stronger
#021a Strength training
1h 50mGoal of this training: Get stronger
#021b Strength training
2hGoal of this training: Get stronger
#022 Strength training
1hGoal of this training: Get stronger
#022a Strength training
1hGoal of this training: Get stronger
#022b Strength training
1hGoal of this training: Get stronger
#023 Strength training
1h 30mGoal of this training: Get stronger
#023a Strength training
1h 30mGoal of this training: Get stronger
#023b Strength training
1h 30mGoal of this training: Get stronger
#024 Strength training
2hGoal of this training: Get stronger
#024a Strength training
1h 50mGoal of this training: Get stronger
#024b Strength training
2hGoal of this training: Get stronger
#025 Block training
1hGoal of this training: Sustain a high tempo for longer
#025a Block training
1hGoal of this training: Sustain a high tempo for longer
#025b Block training
1hGoal of this training: Sustain a high tempo for longer
#026 Block training
1h 30mGoal of this training: Sustain a high tempo for longer
#026a Block training
1h 30mGoal of this training: Sustain a high tempo for longer
#026b Block training
1h 30mGoal of this training: Sustain a high tempo for longer
#027 Block training
2hGoal of this training: Sustain a high tempo for longer
#027a Block training
2hGoal of this training: Sustain a high tempo for longer
#027b Block training
2hGoal of this training: Sustain a high tempo for longer
#028 Block training
2h 20mGoal of this training: Sustain a high tempo for longer
#028a Block training
2h 30mGoal of this training: Sustain a high tempo for longer
#028b Block training
2h 30mGoal of this training: Sustain a high tempo for longer
#029 Block training
3hGoal of this training: Sustain a high tempo for longer
#029a Block training
3hGoal of this training: Sustain a high tempo for longer
#029b Block training
3hGoal of this training: Sustain a high tempo for longer
#030 Block training
3hGoal of this training: Sustain a high tempo for longer
#030a Block training
3hGoal of this training: Sustain a high tempo for longer
#030b Block training
3hGoal of this training: Sustain a high tempo for longer
#031 Block training
2hGoal of this training: Sustain a high tempo for longer
#031a Block training
2hGoal of this training: Sustain a high tempo for longer
#031b Block training
2hGoal of this training: Sustain a high tempo for longer
#032 VO2max training
1hGoal of this training: Get faster
#032a VO2max training
1hGoal of this training: Get faster
#032b VO2max training
1hGoal of this training: Get faster
#033 VO2max training
1h 30mGoal of this training: Get faster
#033a VO2max training
1h 30mGoal of this training: Get faster
#033b VO2max training
1h 30mGoal of this training: Get faster
#034 VO2max training
2hGoal of this training: Get faster
#034a VO2max training
2hGoal of this training: Get faster
#034b VO2max training
2hGoal of this training: Get faster
#035 Sprint training
1hGoal of this training: Push your pain threshold
#035a Sprint training
1hGoal of this training: Push your pain threshold
#035b Sprint training
1hGoal of this training: Push your pain threshold
#036 Sprint training
1h 18mGoal of this training: Push your pain threshold
#036a Sprint training
1h 26mGoal of this training: Push your pain threshold
#036b Sprint training
1h 23mGoal of this training: Push your pain threshold
#037 Sprint training
1h 26mGoal of this training: Push your pain threshold
#037a Sprint training
1h 26mGoal of this training: Push your pain threshold
#037b Sprint training
1h 33mGoal of this training: Push your pain threshold
#038 Sprint training
1h 08mGoal of this training: Push your pain threshold
#038a Sprint training
1hGoal of this training: Push your pain threshold
#038b Sprint training
1h 05mGoal of this training: Push your pain threshold
#039 Sprint training
1h 25mGoal of this training: Push your pain threshold
#039a Sprint training
1h 36mGoal of this training: Push your pain threshold
#039b Sprint training
1h 30mGoal of this training: Push your pain threshold
#040 Sprint training
1h 55mGoal of this training: Push your pain threshold
#040a Sprint training
1h 36mGoal of this training: Push your pain threshold
#040b Sprint training
2h 06mGoal of this training: Push your pain threshold
#041 Sprint training
1h 02mGoal of this training: Push your pain threshold
#041a Sprint training
1hGoal of this training: Push your pain threshold
#041b Sprint training
1hGoal of this training: Push your pain threshold
#042 Sprint training
1h 42mGoal of this training: Push your pain threshold
#042a Sprint training
1h 28mGoal of this training: Push your pain threshold
#042b Sprint training
1h 32mGoal of this training: Push your pain threshold
#043 Sprint training
2hGoal of this training: Push your pain threshold
#043a Sprint training
1h 52mGoal of this training: Push your pain threshold
#043b Sprint training
2h 20mGoal of this training: Push your pain threshold
#044 Explosiveness training
1hGoal of this training: Become more explosive
#044a Explosiveness training
59 minGoal of this training: Become more explosive
#044b Explosiveness training
1h 06mGoal of this training: Become more explosive
#045 Explosiveness training
1h 31mGoal of this training: Become more explosive
#045a Explosiveness training
1h 25mGoal of this training: Become more explosive
#045b Explosiveness training
1h 37mGoal of this training: Become more explosive
#046 Explosiveness training
2h 01mGoal of this training: Become more explosive
#046a Explosiveness training
2h 05mGoal of this training: Become more explosive
#046b Explosiveness training
2h 13mGoal of this training: Become more explosive
#047 Sprint training (30-30)
56 minGoal of this training: Push your pain threshold
#048 Block training
1h 15mGoal of this training: Sustain a high tempo for longer
#049 Sprint training (40-20)
56 minGoal of this training: Push your pain threshold
#050 Sprint training (2x(30-30))
1h 32mGoal of this training: Push your pain threshold
#051 Sprint training
1h 32mGoal of this training: Push your pain threshold
#052 Block training
1hGoal of this training: Sustain a high tempo for longer
#053 Block training
1hGoal of this training: Sustain a high tempo for longer
#055 Block training
2hGoal of this training: Sustain a high tempo for longer
#056 Block training
2h 40mGoal of this training: Sustain a high tempo for longer
#057 Block training
3h 20mGoal of this training: Sustain a high tempo for longer
#058 Block training
2h 40mGoal of this training: Sustain a high tempo for longer
#059 Combi endurance-tempo training
2h 20mGoal of this training: Build your endurance + increase your base speed
#059a Combi endurance-tempo training
1h 20mGoal of this training: Build your endurance + build your endurance + increase your base speed
#060 Combi endurance-tempo training
4h 20mGoal of this training: Build your endurance + increase your base speed
#061 Combi endurance-block training
1h 20mGoal of this training: Build your endurance + sustain a high tempo for longer
#062 Combi endurance-block training
2h 20mGoal of this training: Build your endurance + sustain a high tempo for longer
#063 Combi endurance-block training
4h 20mGoal of this training: Build your endurance + sustain a high tempo for longer
#064 Combi endurance-block training
2h 40mGoal of this training: Build your endurance + sustain a high tempo for longer
#065 Combi endurance-block training
4h 20mGoal of this training: Build your endurance + sustain a high tempo for longer
#066 Combi endurance-VO2max training
2h 20mGoal of this training: Build your endurance + get faster
#066a Combi endurance-VO2max training
1h 30mGoal of this training: Build your endurance + get faster
#066b Combi endurance-VO2max training
3h 40mGoal of this training: Build your endurance + get faster
#067 Combi endurance-cadence training
1h 20mGoal of this training: Build your endurance + pedal more efficiently
#068 Combi endurance-cadence training
2h 20mGoal of this training: Build your endurance + pedal more efficiently
#069 Combi endurance-cadence training
4h 20mGoal of this training: Build your endurance + pedal more efficiently
#070 Combi endurance-strength training
1h 20mGoal of this training: Build your endurance + get stronger
#071 Combi endurance-strength training
2h 20mGoal of this training: Build your endurance + get stronger
#072 Combi endurance-strength training
4h 20mGoal of this training: Build your endurance + get stronger
#072a Combi endurance-sprint training
1h 22mGoal of this training: Build your endurance + push your pain threshold
#073 Combi endurance-sprint training
1h 23mGoal of this training: Build your endurance + push your pain threshold
#074 Combi endurance-sprint training
1h 26mGoal of this training: Build your endurance + push your pain threshold
#075 Combi endurance-sprint training
1h 52mGoal of this training: Build your endurance + push your pain threshold
#076 Combi endurance-sprint training
1h 53mGoal of this training: Build your endurance + push your pain threshold
#077 Combi endurance-sprint training
1h 56mGoal of this training: Build your endurance + push your pain threshold
#078 Combi endurance-sprint training
3h 07mGoal of this training: Build your endurance + push your pain threshold
#079 Combi endurance-sprint training
3h 10mGoal of this training: Build your endurance + push your pain threshold
#080 Combi endurance-sprint training
3h 14mGoal of this training: Build your endurance + push your pain threshold
#081 Combi endurance-explosiveness training
1h 21mGoal of this training: Build your endurance + become more explosive
#082 Combi endurance-explosiveness training
2h 06mGoal of this training: Build your endurance + become more explosive
#083 Combi endurance-explosiveness training
1h 51mGoal of this training: Build your endurance + become more explosive
#084 Combi endurance-explosiveness training
1h 51mGoal of this training: Build your endurance + become more explosive
#085 Combi endurance-explosiveness training
2h 21mGoal of this training: Build your endurance + become more explosive
#086 Combi tempo-block training
2hGoal of this training: Increase your base speed + sustain a high tempo for longer
#087 Combi tempo-block training
3h 30mGoal of this training: Increase your base speed + sustain a high tempo for longer
#088 Combi tempo-VO2max training
2hGoal of this training: Increase your base speed + get faster
#089 Combi tempo-VO2max training
3h 30mGoal of this training: Increase your base speed + get faster
#090 Combi tempo-sprint training
1h 42mGoal of this training: Increase your base speed + push your pain threshold
#091 Combi tempo-sprint training
3h 16mGoal of this training: Increase your base speed + push your pain threshold
#092 Combi block-VO2max training
2hGoal of this training: Sustain a high tempo for longer + get faster
#093 Combi block-VO2max training
3h 30mGoal of this training: Sustain a high tempo for longer + get faster
#094 Combi block-sprint training
1h 42mGoal of this training: Sustain a high tempo for longer + push your pain threshold
#095 Combi block-sprint training
2h 34mGoal of this training: Sustain a high tempo for longer + push your pain threshold
#096 Combi VO2max-sprint training
1h 42mGoal of this training: Get faster + push your pain threshold
#097 Combi VO2max-sprint training
2h 30mGoal of this training: Get faster + push your pain threshold
#098 Combi cadence-strength training
1h 40mGoal of this training: Pedal more efficiently + get stronger
#099 Combi cadence-strength training
3h 20mGoal of this training: Pedal more efficiently + get stronger
#100 Endurance training
5h 30mGoal of this training: Build your endurance
#101 Endurance training
6hGoal of this training: Build your endurance
#102 Endurance training
6h 30mGoal of this training: Build your endurance
#103 Endurance training
7hGoal of this training: Build your endurance
#104 Endurance training
8hGoal of this training: Build your endurance
#105 Endurance training
9hGoal of this training: Build your endurance
#106 Endurance training
11hGoal of this training: Build your endurance
Endurance Intervals 10x1min
1h 03m10 x 1min efforts alternating between 70% and 70% FTP, framed by a warm-up and cool-down.
Endurance Intervals 2x30sec
54 min2 x 30sec intervals at 110% FTP, with 30sec recovery at 55% FTP, framed by a warm-up and cool-down.
Endurance Intervals 2x30sec (2)
40 min2 x 30sec intervals at 110% FTP, with 30sec recovery at 55% FTP, framed by a warm-up and cool-down.
Endurance Intervals 3x1min
50 min3 x 1min intervals at 110% FTP, with 2min recovery at 90% FTP, framed by a warm-up and cool-down.
Endurance Intervals 4x30sec
58 min4 x 30sec intervals at 120% FTP, with 1min recovery at 55% FTP, framed by a warm-up and cool-down.
Endurance Intervals 4x30sec (2)
45 min4 x 30sec intervals at 163% FTP, with 1min recovery at 30% FTP, framed by a warm-up and cool-down.
Endurance Intervals 4x4min
1h 30m4 x 4min efforts alternating between 60% and 80% FTP, framed by a warm-up and cool-down.
Endurance Intervals 4x5min
51 min4 x 5min efforts alternating between 65% and 65% FTP, framed by a warm-up and cool-down.
Endurance Intervals 4x6min
45 min4 x 6min efforts alternating between 70% and 120% FTP, framed by a warm-up and cool-down.
Endurance Intervals 5x1min
1h 45m5 x 1min intervals at 85% FTP, with 2min recovery at 60% FTP, framed by a warm-up and cool-down.
Endurance Intervals 9x4min
1h9 x 4min efforts alternating between 70% and 85% FTP, framed by a warm-up and cool-down.
Endurance Ride (10 stages)
45 minA multi-stage ride moving through 10 different intensities, from 60% to 90% FTP.
Endurance Ride (10 stages) (2)
45 minA multi-stage ride moving through 10 different intensities, from 60% to 90% FTP.
Endurance Ride (11 stages)
1h 01mA multi-stage ride moving through 11 different intensities, from 55% to 120% FTP.
Endurance Ride (11 stages) (2)
1h 29mA multi-stage ride moving through 11 different intensities, from 55% to 120% FTP.
Endurance Ride (17 stages)
55 minA multi-stage ride moving through 17 different intensities, from 50% to 95% FTP.
Endurance Ride (17 stages) (2)
55 minA multi-stage ride moving through 17 different intensities, from 50% to 95% FTP.
Endurance Ride (17 stages) (3)
1h 14mA multi-stage ride moving through 17 different intensities, from 55% to 119% FTP.
Endurance Ride (20 stages)
54 minA multi-stage ride moving through 20 different intensities, from 60% to 90% FTP.
Endurance Ride (21 stages)
45 minA multi-stage ride moving through 21 different intensities, from 60% to 100% FTP.
Endurance Ride (21 stages) (2)
54 minA multi-stage ride moving through 21 different intensities, from 50% to 90% FTP.
Endurance Ride (23 stages)
45 minA multi-stage ride moving through 23 different intensities, from 55% to 70% FTP.
Endurance Ride (23 stages) (2)
45 minA multi-stage ride moving through 23 different intensities, from 55% to 70% FTP.
Endurance Ride (23 stages) (3)
45 minA multi-stage ride moving through 23 different intensities, from 55% to 70% FTP.
Endurance Ride (3 stages)
50 minA multi-stage ride moving through 3 different intensities, from 70% to 100% FTP.
Endurance Ride (3 stages) (2)
50 minA multi-stage ride moving through 3 different intensities, from 70% to 100% FTP.
Endurance Ride (37 stages)
1hA multi-stage ride moving through 37 different intensities, from 60% to 100% FTP.
Endurance Ride (41 stages)
1h 10mA multi-stage ride moving through 41 different intensities, from 60% to 97% FTP.
Endurance Ride (5 stages)
35 minA multi-stage ride moving through 5 different intensities, from 55% to 106% FTP.
Endurance Ride (5 stages) (2)
1hA multi-stage ride moving through 5 different intensities, from 65% to 75% FTP.
Endurance Ride (5 stages) (3)
1hA multi-stage ride moving through 5 different intensities, from 65% to 75% FTP.
Endurance Ride (55 stages)
47 minA multi-stage ride moving through 55 different intensities, from 55% to 80% FTP.
Endurance Ride (56 stages)
52 minA multi-stage ride moving through 56 different intensities, from 55% to 85% FTP.
Endurance Ride (6 stages)
45 minA multi-stage ride moving through 6 different intensities, from 60% to 65% FTP.
Endurance Ride (9 stages)
31 minA multi-stage ride moving through 9 different intensities, from 50% to 120% FTP.
Endurance Ride (9 stages) (2)
48 minA multi-stage ride moving through 9 different intensities, from 55% to 106% FTP.
Free Ride 100min
2hAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 10min
10 minAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 120min
2h 30mAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 40min
1hAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 50min
50 minAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 50min (2)
50 minAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 50min (3)
50 minAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 50min (4)
50 minAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 50min (5)
50 minAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 50min (6)
50 minAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 50min (7)
50 minAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 55min
1h 15mAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 60min
1hAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 60min (10)
1hAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 60min (11)
1hAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 60min (12)
1hAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 60min (13)
1hAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 60min (14)
1hAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 60min (15)
1hAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 60min (2)
1hAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 60min (3)
1hAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 60min (4)
1hAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 60min (5)
1hAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 60min (6)
1hAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 60min (7)
1hAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 60min (8)
1hAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 60min (9)
1hAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 70min
1h 45mAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 70min (2)
1h 30mAn easy, unstructured ride at your own pace — a good choice for active recovery.
Free Ride 85min
1h 45mAn easy, unstructured ride at your own pace — a good choice for active recovery.
FTP Test (20min effort)
50 minA structured FTP test: short priming efforts, then a 20-minute maximal, steady effort to establish your current FTP.
Recovery Intervals 2x10sec
12 min2 x 10sec intervals at 175% FTP, with 50sec recovery at 50% FTP, framed by a warm-up and cool-down.
Recovery Intervals 2x10sec (2)
12 min2 x 10sec intervals at 175% FTP, with 50sec recovery at 50% FTP, framed by a warm-up and cool-down.
Recovery Intervals 2x10sec (3)
31 min2 x 10sec intervals at 175% FTP, with 50sec recovery at 50% FTP, framed by a warm-up and cool-down.
Recovery Intervals 2x1min
23 min2 x 1min intervals at 75% FTP, with 1min recovery at 50% FTP, framed by a warm-up and cool-down.
Recovery Intervals 2x1min (2)
20 min2 x 1min intervals at 75% FTP, with 1min recovery at 50% FTP, framed by a warm-up and cool-down.
Recovery Intervals 2x30sec
30 min2 x 30sec intervals at 122% FTP, with 30sec recovery at 55% FTP, framed by a warm-up and cool-down.
Recovery Intervals 3x1min
50 min3 x 1min intervals at 80% FTP, with 1min recovery at 55% FTP, framed by a warm-up and cool-down.
Recovery Intervals 3x40sec
47 min3 x 40sec intervals at 106% FTP, with 1min recovery at 88% FTP, framed by a warm-up and cool-down.
Recovery Intervals 4x10sec
11 min4 x 10sec intervals at 175% FTP, with 50sec recovery at 50% FTP, framed by a warm-up and cool-down.
Recovery Intervals 4x10sec (2)
20 min4 x 10sec intervals at 175% FTP, with 50sec recovery at 50% FTP, framed by a warm-up and cool-down.
Recovery Intervals 4x10sec (3)
15 min4 x 10sec intervals at 175% FTP, with 50sec recovery at 50% FTP, framed by a warm-up and cool-down.
Recovery Intervals 4x1min
22 min4 x 1min intervals at 106% FTP, with 2min recovery at 50% FTP, framed by a warm-up and cool-down.
Recovery Intervals 4x2min
44 min4 x 2min intervals at 121% FTP, with 2min recovery at 60% FTP, framed by a warm-up and cool-down.
Recovery Intervals 4x30sec
1h 18m4 x 30sec intervals at 100% FTP, with 1min recovery at 50% FTP, framed by a warm-up and cool-down.
Recovery Intervals 4x30sec (2)
51 min4 x 30sec intervals at 160% FTP, with 2min recovery at 50% FTP, framed by a warm-up and cool-down.
Recovery Intervals 4x30sec (3)
1h 02m4 x 30sec intervals at 80% FTP, with 30sec recovery at 60% FTP, framed by a warm-up and cool-down.
Recovery Intervals 5x30sec
15 min5 x 30sec efforts alternating between 65% and 80% FTP, framed by a warm-up and cool-down.
Recovery Intervals 5x30sec (2)
57 min5 x 30sec efforts alternating between 65% and 80% FTP, framed by a warm-up and cool-down.
Recovery Intervals 5x30sec (3)
15 min5 x 30sec efforts alternating between 65% and 80% FTP, framed by a warm-up and cool-down.
Recovery Intervals 5x30sec (4)
23 min5 x 30sec efforts alternating between 65% and 80% FTP, framed by a warm-up and cool-down.
Recovery Intervals 5x30sec (5)
22 min5 x 30sec efforts alternating between 65% and 80% FTP, framed by a warm-up and cool-down.
Recovery Intervals 5x30sec (6)
34 min5 x 30sec efforts alternating between 65% and 80% FTP, framed by a warm-up and cool-down.
Recovery Intervals 5x40sec
41 min5 x 40sec intervals at 109% FTP, with 30sec recovery at 55% FTP, framed by a warm-up and cool-down.
Recovery Intervals 5x40sec (2)
41 min5 x 40sec intervals at 109% FTP, with 30sec recovery at 55% FTP, framed by a warm-up and cool-down.
Recovery Intervals 8x15sec
59 min8 x 15sec intervals at 120% FTP, with 15sec recovery at 80% FTP, framed by a warm-up and cool-down.
Recovery Ride (12 stages)
41 minA multi-stage ride moving through 12 different intensities, from 50% to 97% FTP.
Recovery Ride (12 stages) (2)
41 minA multi-stage ride moving through 12 different intensities, from 50% to 97% FTP.
Recovery Ride (8 stages)
19 minA multi-stage ride moving through 8 different intensities, from 50% to 175% FTP.
Recovery Ride (9 stages)
14 minA multi-stage ride moving through 9 different intensities, from 50% to 175% FTP.
Recovery Ride (9 stages) (2)
50 minA multi-stage ride moving through 9 different intensities, from 33% to 125% FTP.
Recovery Ride 26min
33 minA steady 26-minute ride at 52% FTP.
Recovery Ride 26min (2)
33 minA steady 26-minute ride at 52% FTP.
Tempo Intervals 10x2min
1h 55m10 x 2min intervals at 95% FTP, with 1min recovery at 55% FTP, framed by a warm-up and cool-down.
Tempo Intervals 10x2min (2)
2h 55m10 x 2min intervals at 95% FTP, with 1min recovery at 55% FTP, framed by a warm-up and cool-down.
Tempo Intervals 2x30sec
1h 14m2 x 30sec intervals at 110% FTP, with 30sec recovery at 55% FTP, framed by a warm-up and cool-down.
Tempo Intervals 2x30sec (2)
1h 14m2 x 30sec intervals at 110% FTP, with 30sec recovery at 55% FTP, framed by a warm-up and cool-down.
Tempo Intervals 2x30sec (3)
53 min2 x 30sec intervals at 110% FTP, with 30sec recovery at 55% FTP, framed by a warm-up and cool-down.
Tempo Intervals 2x7min
58 min2 x 7min efforts alternating between 83% and 95% FTP, framed by a warm-up and cool-down.
Tempo Intervals 3x2min
1h 15m3 x 2min intervals at 80% FTP, with 2min recovery at 60% FTP, framed by a warm-up and cool-down.
Tempo Intervals 3x2min (2)
1h 06m3 x 2min intervals at 80% FTP, with 2min recovery at 60% FTP, framed by a warm-up and cool-down.
Tempo Intervals 4x10sec
1h 03m4 x 10sec intervals at 110% FTP, with 10sec recovery at 65% FTP, framed by a warm-up and cool-down.
Tempo Intervals 4x10sec (2)
57 min4 x 10sec intervals at 110% FTP, with 10sec recovery at 65% FTP, framed by a warm-up and cool-down.
Tempo Intervals 4x10sec (3)
57 min4 x 10sec intervals at 110% FTP, with 10sec recovery at 65% FTP, framed by a warm-up and cool-down.
Tempo Intervals 4x1min
1h 01m4 x 1min efforts alternating between 55% and 80% FTP, framed by a warm-up and cool-down.
Tempo Intervals 4x1min (2)
1h 15m4 x 1min intervals at 80% FTP, with 1min recovery at 55% FTP, framed by a warm-up and cool-down.
Tempo Intervals 4x1min (3)
1h 05m4 x 1min intervals at 80% FTP, with 1min recovery at 55% FTP, framed by a warm-up and cool-down.
Tempo Intervals 4x1min (4)
1h 05m4 x 1min intervals at 80% FTP, with 1min recovery at 55% FTP, framed by a warm-up and cool-down.
Tempo Intervals 4x20sec
1h 07m4 x 20sec intervals at 120% FTP, with 2min recovery at 55% FTP, framed by a warm-up and cool-down.
Tempo Intervals 4x2min
45 min4 x 2min efforts alternating between 55% and 90% FTP, framed by a warm-up and cool-down.
Tempo Intervals 4x2min (2)
45 min4 x 2min efforts alternating between 55% and 90% FTP, framed by a warm-up and cool-down.
Tempo Intervals 4x30sec
1h4 x 30sec intervals at 80% FTP, with 30sec recovery at 60% FTP, framed by a warm-up and cool-down.
Tempo Intervals 4x4min
1h 30m4 x 4min intervals at 80% FTP, with 2min recovery at 70% FTP, framed by a warm-up and cool-down.
Tempo Intervals 4x4min (2)
1h 30m4 x 4min intervals at 80% FTP, with 2min recovery at 70% FTP, framed by a warm-up and cool-down.
Tempo Intervals 5x1min
1h 30m5 x 1min intervals at 85% FTP, with 2min recovery at 50% FTP, framed by a warm-up and cool-down.
Tempo Intervals 5x2min
1h 40m5 x 2min intervals at 85% FTP, with 2min recovery at 55% FTP, framed by a warm-up and cool-down.
Tempo Intervals 6x20min
3h 11m6 x 20min intervals at 76% FTP, with 10min recovery at 50% FTP, framed by a warm-up and cool-down.
Tempo Intervals 6x20sec
59 min6 x 20sec intervals at 110% FTP, with 40sec recovery at 55% FTP, framed by a warm-up and cool-down.
Tempo Intervals 6x2min
2h 15m6 x 2min intervals at 85% FTP, with 2min recovery at 55% FTP, framed by a warm-up and cool-down.
Tempo Intervals 6x30sec
1h6 x 30sec intervals at 150% FTP, with 2min recovery at 50% FTP, framed by a warm-up and cool-down.
Tempo Intervals 7x2min
1h 25m7 x 2min intervals at 95% FTP, with 1min recovery at 55% FTP, framed by a warm-up and cool-down.
Tempo Ride (10 stages)
1h 12mA multi-stage ride moving through 10 different intensities, from 55% to 93% FTP.
Tempo Ride (12 stages)
40 minA multi-stage ride moving through 12 different intensities, from 55% to 102% FTP.
Tempo Ride (15 stages)
44 minA multi-stage ride moving through 15 different intensities, from 49% to 125% FTP.
Tempo Ride (15 stages) (2)
1h 29mA multi-stage ride moving through 15 different intensities, from 55% to 106% FTP.
Tempo Ride (15 stages) (3)
44 minA multi-stage ride moving through 15 different intensities, from 49% to 125% FTP.
Tempo Ride (23 stages)
1h 07mA multi-stage ride moving through 23 different intensities, from 55% to 90% FTP.
Tempo Ride (29 stages)
50 minA multi-stage ride moving through 29 different intensities, from 65% to 125% FTP.
Tempo Ride (3 stages)
1h 03mA multi-stage ride moving through 3 different intensities, from 50% to 65% FTP.
Tempo Ride (33 stages)
1hA multi-stage ride moving through 33 different intensities, from 50% to 110% FTP.
Tempo Ride (37 stages)
1h 10mA multi-stage ride moving through 37 different intensities, from 55% to 120% FTP.
Tempo Ride (37 stages) (2)
1h 10mA multi-stage ride moving through 37 different intensities, from 55% to 120% FTP.
Tempo Ride (4 stages)
46 minA multi-stage ride moving through 4 different intensities, from 88% to 150% FTP.
Tempo Ride (40 stages)
2hA multi-stage ride moving through 40 different intensities, from 60% to 90% FTP.
Tempo Ride (5 stages)
46 minA multi-stage ride moving through 5 different intensities, from 88% to 120% FTP.
Tempo Ride (6 stages)
50 minA multi-stage ride moving through 6 different intensities, from 65% to 125% FTP.
Tempo Ride (6 stages) (2)
50 minA multi-stage ride moving through 6 different intensities, from 65% to 125% FTP.
Tempo Ride (6 stages) (3)
39 minA multi-stage ride moving through 6 different intensities, from 55% to 105% FTP.
Tempo Ride (7 stages)
35 minA multi-stage ride moving through 7 different intensities, from 88% to 150% FTP.
Tempo Ride (8 stages)
13 minA multi-stage ride moving through 8 different intensities, from 50% to 175% FTP.
Tempo Ride (9 stages)
50 minA multi-stage ride moving through 9 different intensities, from 60% to 125% FTP.
Tempo Ride (9 stages) (2)
50 minA multi-stage ride moving through 9 different intensities, from 60% to 125% FTP.
Tempo Ride 31min
44 minA steady 31-minute ride at 77% FTP.
Threshold Intervals 10x3min
50 min10 x 3min intervals at 90% FTP, with 1min recovery at 55% FTP, framed by a warm-up and cool-down.
Threshold Intervals 10x3min (2)
50 min10 x 3min intervals at 90% FTP, with 1min recovery at 55% FTP, framed by a warm-up and cool-down.
Threshold Intervals 2x30sec
56 min2 x 30sec intervals at 110% FTP, with 30sec recovery at 55% FTP, framed by a warm-up and cool-down.
Threshold Intervals 4x15sec
30 min4 x 15sec intervals at 115% FTP, with 45sec recovery at 75% FTP, framed by a warm-up and cool-down.
Threshold Intervals 4x15sec (2)
30 min4 x 15sec intervals at 115% FTP, with 45sec recovery at 75% FTP, framed by a warm-up and cool-down.
Threshold Intervals 4x1min
58 min4 x 1min intervals at 80% FTP, with 1min recovery at 55% FTP, framed by a warm-up and cool-down.
Threshold Intervals 4x30sec
1h 12m4 x 30sec intervals at 100% FTP, with 1min recovery at 50% FTP, framed by a warm-up and cool-down.
Threshold Intervals 4x5min
2h 25m4 x 5min intervals at 95% FTP, with 5min recovery at 86% FTP, framed by a warm-up and cool-down.
Threshold Intervals 5x1min
1h5 x 1min intervals at 80% FTP, with 1min recovery at 55% FTP, framed by a warm-up and cool-down.
Threshold Intervals 5x2min
1h5 x 2min intervals at 100% FTP, with 1min recovery at 55% FTP, framed by a warm-up and cool-down.
Threshold Intervals 5x30sec
52 min5 x 30sec intervals at 120% FTP, with 30sec recovery at 55% FTP, framed by a warm-up and cool-down.
Threshold Intervals 5x40sec
52 min5 x 40sec intervals at 120% FTP, with 20sec recovery at 55% FTP, framed by a warm-up and cool-down.
Threshold Intervals 5x40sec (2)
52 min5 x 40sec intervals at 120% FTP, with 20sec recovery at 55% FTP, framed by a warm-up and cool-down.
Threshold Intervals 5x4min
50 min5 x 4min intervals at 91% FTP, with 4min recovery at 80% FTP, framed by a warm-up and cool-down.
Threshold Ride (29 stages)
1h 01mA multi-stage ride moving through 29 different intensities, from 50% to 120% FTP.
Threshold Ride (3 stages)
55 minA multi-stage ride moving through 3 different intensities, from 50% to 65% FTP.
Threshold Ride (30 stages)
1hA multi-stage ride moving through 30 different intensities, from 50% to 120% FTP.
Threshold Ride (30 stages) (2)
1h 08mA multi-stage ride moving through 30 different intensities, from 50% to 120% FTP.
Threshold Ride (5 stages)
1h 02mA multi-stage ride moving through 5 different intensities, from 55% to 92% FTP.
Threshold Ride (6 stages)
36 minA multi-stage ride moving through 6 different intensities, from 50% to 105% FTP.
Threshold Ride (6 stages) (2)
53 minA multi-stage ride moving through 6 different intensities, from 55% to 104% FTP.
Threshold Ride (6 stages) (3)
46 minA multi-stage ride moving through 6 different intensities, from 55% to 90% FTP.
Threshold Ride (6 stages) (4)
55 minA multi-stage ride moving through 6 different intensities, from 55% to 150% FTP.
Threshold Ride (8 stages)
34 minA multi-stage ride moving through 8 different intensities, from 50% to 109% FTP.
Threshold Ride (9 stages)
40 minA multi-stage ride moving through 9 different intensities, from 50% to 109% FTP.
Threshold Ride 24min
38 minA steady 24-minute ride at 83% FTP.
Threshold Ride 44min
50 minA steady 44-minute ride at 85% FTP.
VO2max Intervals 10x1min
49 min10 x 1min intervals at 117% FTP, with 3min recovery at 55% FTP, framed by a warm-up and cool-down.
VO2max Intervals 15x30sec
1h 13m15 x 30sec intervals at 113% FTP, with 2min recovery at 50% FTP, framed by a warm-up and cool-down.
VO2max Intervals 20x30sec
1h 18m20 x 30sec intervals at 113% FTP, with 2min recovery at 50% FTP, framed by a warm-up and cool-down.
VO2max Intervals 20x30sec (2)
58 min20 x 30sec intervals at 113% FTP, with 2min recovery at 50% FTP, framed by a warm-up and cool-down.
VO2max Intervals 5x2min
1h 02m5 x 2min intervals at 120% FTP, with 2min recovery at 50% FTP, framed by a warm-up and cool-down.
VO2max Intervals 6x2min
55 min6 x 2min intervals at 115% FTP, with 2min recovery at 55% FTP, framed by a warm-up and cool-down.
VO2max Intervals 6x2min (2)
54 min6 x 2min intervals at 110% FTP, with 2min recovery at 55% FTP, framed by a warm-up and cool-down.
Week 1.1 - Endurance training (1.5h)
1h 30mThis training helps build your endurance.
Week 1.2 - Strength training
1hThis training makes you stronger.
Week 1.3 - Endurance training (1.5h)
1h 30mThis training helps build your endurance.
Week 1.4 - Cadence training
1hThis training helps you pedal more efficiently.
Week 1.5 - Endurance training (1.5h)
1h 30mThis training helps build your endurance.
Week 10.1 - Explosiveness training (8x)
1hThis training makes you more explosive.
Week 10.2 - Endurance training (1.5h)
1h 30mThis training helps build your endurance.
Week 10.3 - Tempo endurance training (1h)
1h 05mThis training increases your base speed.
Week 10.4 - Endurance training (2h)
2hThis training helps build your endurance.
Week 10.5 - Explosiveness training (10x)
1h 32mThis training makes you more explosive.
Week 11.1 - Endurance training (2h)
2hThis training helps build your endurance.
Week 11.2 - VO2max training
1hThis training makes you faster.
Week 11.3 - Endurance training (1.5h)
1h 30mThis training helps build your endurance.
Week 11.4 - Block training (1h)
1hThis training helps you sustain a high tempo for longer.
Week 11.5 - Endurance training (2h)
2hThis training helps build your endurance.
Week 12.1 - Sprint training (4x)
1h 02mThis training pushes your pain threshold.
Week 12.2 - Endurance training (1.5h)
1h 30mThis training helps build your endurance.
Week 12.3 - Endurance training (1.5h)
1h 30mThis training helps build your endurance.
Week 12.4 - Endurance training (2h)
2hThis training helps build your endurance.
Week 12.5 - Sprint training (6x)
1hThis training pushes your pain threshold.
Week 2.1 - Endurance training (1.5h)
1h 30mThis training helps build your endurance.
Week 2.2 - Explosiveness training (8x)
1hThis training makes you more explosive.
Week 2.3 - Endurance training (1.5h)
1h 30mThis training helps build your endurance.
Week 2.4 - Tempo endurance training (1h)
1h 05mThis training increases your base speed.
Week 2.5 - Endurance training (1.5h)
1h 30mThis training helps build your endurance.
Week 3.1 - Block training (1h)
1hThis training helps you sustain a high tempo for longer.
Week 3.2 - Endurance training (1.5h)
1h 30mThis training helps build your endurance.
Week 3.3 - Tempo endurance training (1h)
1h 05mThis training increases your base speed.
Week 3.4 - Explosiveness training (8x)
1hThis training makes you more explosive.
Week 3.5 - Block training (1.5h)
1h 30mThis training helps you sustain a high tempo for longer.
Week 4.1 - Endurance training (1.5h)
1h 30mThis training helps build your endurance.
Week 4.2 - Cadence training
1hThis training helps you pedal more efficiently.
Week 4.3 - Endurance training (1.5h)
1h 30mThis training helps build your endurance.
Week 4.4 - Tempo endurance training (1h)
1h 05mThis training increases your base speed.
Week 4.5 - Endurance training (2h)
2hThis training helps build your endurance.
Week 5.1 - Block training (1.5h)
1h 30mThis training helps you sustain a high tempo for longer.
Week 5.2 - Endurance training (1.5h)
1h 30mThis training helps build your endurance.
Week 5.3 - Explosiveness training (8x)
1hThis training makes you more explosive.
Week 5.4 - Block training (1h)
1hThis training helps you sustain a high tempo for longer.
Week 5.5 - Endurance training (2h)
2hThis training helps build your endurance.
Week 6.1 - Strength training
1hThis training makes you stronger.
Week 6.2 - Endurance training (1.5h)
1h 30mThis training helps build your endurance.
Week 6.3 - Strength training
1hThis training makes you stronger.
Week 6.4 - Endurance training (1.5h)
1h 30mThis training helps build your endurance.
Week 6.5 - Cadence training
1hThis training helps you pedal more efficiently.
Week 7.1 - VO2max training
1hThis training makes you faster.
Week 7.2 - Endurance training (1.5h)
1h 30mThis training helps build your endurance.
Week 7.3 - Tempo endurance training (1h)
1h 05mThis training increases your base speed.
Week 7.4 - VO2max training
1hThis training makes you faster.
Week 7.5 - Endurance training (2h)
2hThis training helps build your endurance.
Week 8.1 - Tempo endurance training (1h)
1h 05mThis training increases your base speed.
Week 8.2 - Endurance training (1.5h)
1h 30mThis training helps build your endurance.
Week 8.3 - Tempo endurance training (1h)
1h 05mThis training increases your base speed.
Week 8.4 - Cadence training
1hThis training helps you pedal more efficiently.
Week 8.5 - Endurance training (2h)
2hThis training helps build your endurance.
Week 9.1 - Block training (1h)
1hThis training helps you sustain a high tempo for longer.
Week 9.2 - Endurance training (1.5h)
1h 30mThis training helps build your endurance.
Week 9.3 - Tempo endurance training (1.5h)
1h 30mThis training increases your base speed.
Week 9.4 - Endurance training (1.5h)
1h 30mThis training helps build your endurance.
Week 9.5 - Block training (2h)
2hThis training helps you sustain a high tempo for longer.