All Workouts

🌱 Recovery (≤55% FTP)

Very easy riding that promotes blood flow without adding fatigue. Used between hard sessions to aid recovery.

🚴 Endurance (≤75% FTP)

Comfortable, sustainable pace. Builds your aerobic base: more capillaries, better fat-burning efficiency, a stronger engine over long rides.

⚙️ Tempo (≤90% FTP)

Moderately hard, "all-day" pace. Bridges endurance and threshold work, and builds muscular endurance for sustained efforts.

🔶 Threshold (≤105% FTP)

Riding at or near FTP. Trains your body to clear lactate faster and sustain high power for 20–60 minutes — this is what directly raises FTP.

🔥 VO2max (≤120% FTP)

Hard intervals of 3–8 minutes. Pushes your maximal oxygen uptake and cardiac output — the ceiling of your aerobic engine.

⚡ Anaerobic (≤150% FTP)

Very hard efforts of 30 seconds to 3 minutes. Builds anaerobic capacity and the ability to repeat hard surges, e.g. attacks or short climbs.

💥 Neuromuscular (150%+ FTP)

Maximal sprints under ~15–20 seconds. Trains raw power and sprint speed rather than your aerobic system.