All Workouts

Quality workouts that respect your time and fit your schedule. From active recovery to high-intensity intervals. Over 150 structured workouts you can take to any platform for free.

directions_bikeAll Workouts spaRecovery routeEndurance speedTempo local_fire_departmentThreshold boltVO2 Max flash_onMax Power scienceTest
165 workouts found
route Endurance 1h 45m

105min Endurance Undulations

A extended workout that alternates between Zone 1 and Zone 2 in 15-minute intervals. This 105-minute session develops deep metabolic flexibility and aerobic endurance, maintaining aerobic focus throughout.
mode_heat Intensity: 4/10
trending_up TSS: 68
route Endurance 1h 35m

95min Endurance Undulations

A balanced workout that alternates between Zone 1 and Zone 2 in 10-minute intervals. This 95-minute session improves metabolic flexibility while building aerobic capacity, maintaining aerobic focus throughout.
mode_heat Intensity: 4/10
trending_up TSS: 61
route Endurance 1h 15m

75min Endurance Undulations

A balanced workout that alternates between Zone 1 and Zone 2 in 10-minute intervals. This 75-minute session improves metabolic flexibility while building aerobic capacity, maintaining aerobic focus throughout.
mode_heat Intensity: 4/10
trending_up TSS: 47
route Endurance 1h 5m

65min Endurance Undulations

A balanced workout that alternates between Zone 1 and Zone 2 in 12-minute intervals. This 65-minute session improves metabolic flexibility while building aerobic capacity, maintaining aerobic focus throughout.
mode_heat Intensity: 4/10
trending_up TSS: 39
route Endurance 45m

45min Endurance Undulations

A short, dynamic workout that alternates between Zone 1 and Zone 2 in 5-minute intervals. This 45-minute session introduces metabolic flexibility, maintaining aerobic focus throughout.
mode_heat Intensity: 4/10
trending_up TSS: 26
route Endurance 35m

35min Endurance Undulations

A short, dynamic workout that alternates between Zone 1 and Zone 2 in 5-minute intervals. This 35-minute session introduces metabolic flexibility, maintaining aerobic focus throughout.
mode_heat Intensity: 4/10
trending_up TSS: 19
fitness_center Strength 1h 15m

Concurrent Training Protocol

Research-proven concurrent training using force and sprint segments
mode_heat Intensity: 10/10
trending_up TSS: 46
flag Race 55m

Complete Race Simulation

Comprehensive race simulation using segments for all racing scenarios
mode_heat Intensity: 10/10
trending_up TSS: 39
flag Race 50m

Climbing Race Finale

Climbing race simulation using climbing attack segments
mode_heat Intensity: 10/10
trending_up TSS: 29
flag Race 50m

Criterium Race Simulation

Criterium-specific training using corner surge segments
mode_heat Intensity: 10/10
trending_up TSS: 40
flag Race 1h 5m

Breakaway Simulation

Complete breakaway scenario using attack and sustained pace segments
mode_heat Intensity: 10/10
trending_up TSS: 68
flash_on Max Power 1h 40m

Force Development Protocol

Maximum force stomps using 12-second efforts with endurance integration
mode_heat Intensity: 10/10
trending_up TSS: 63
flash_on Max Power 1h 35m

Form Sprint Development

Professional form sprint protocol using 10-second sprints integrated with endurance
mode_heat Intensity: 10/10
trending_up TSS: 60
bolt VO2 Max 55m

Elite 30/15 Progression

Advanced micro-interval session with 13 repetitions per set using segments.
mode_heat Intensity: 9/10
trending_up TSS: 52
bolt VO2 Max 45m

30/15 Micro-Interval Foundation

High-intensity workout that uses very short, repeated efforts to build aerobic power and VO2max capacity.
mode_heat Intensity: 9/10
trending_up TSS: 32

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