All Workouts

Entry-level sweet spot workout for cyclists new to structured training. Short intervals with adequate recovery to build confidence and tolerance.

Three 15-minute intervals providing excellent balance between volume and intensity. More manageable than 2×20 for intermediate riders while still delivering strong training stimulus.

A sophisticated workout that alternates between different interval structures to maximize threshold adaptation.

A varied session that combines different interval patterns for comprehensive threshold development.

Extended balanced intervals that develop threshold power stability and lactate buffering.

Balanced effort swings that train both lactate production and clearance equally around threshold.

A challenging session that develops elite-level lactate management and threshold sustainability.

An advanced session featuring extended intervals with power fluctuations around threshold.

A comprehensive workout that challenges lactate processing while maintaining threshold power.

A solid session that builds lactate tolerance and power stability at threshold.

An accessible session that teaches the body to handle power variations around threshold.

A short introduction to fluctuating threshold efforts. Perfect for developing lactate clearance ability.

A extended workout that alternates between Zone 1 and Zone 2 in 17-minute intervals. This 185-minute session develops deep metabolic flexibility and aerobic endurance, maintaining aerobic focus throughout.

A extended workout that alternates between Zone 1 and Zone 2 in 15-minute intervals. This 165-minute session develops deep metabolic flexibility and aerobic endurance, maintaining aerobic focus throughout.

A extended workout that alternates between Zone 1 and Zone 2 in 17-minute intervals. This 150-minute session develops deep metabolic flexibility and aerobic endurance, maintaining aerobic focus throughout.