All Workouts
Browse our complete collection of professional cycling workouts. From recovery rides to high-intensity intervals, find the perfect training session for your goals.
199 workouts found
bolt VO2 Max
45m
15/15 Microburst Power
Neuromuscular microburst training with 15-second efforts at 135-140% FTP.
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Intensity: 10/10
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TSS: 17
bolt VO2 Max
55m
Elite 30/15 Progression
Advanced micro-interval session with 13 repetitions per set using segments.
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Intensity: 9/10
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TSS: 52
bolt VO2 Max
45m
30/15 Micro-Interval Foundation
Revolutionary micro-interval training with segments. 8 x (30sec @ 110-115% FTP + 15sec recovery) x 3 sets
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Intensity: 9/10
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TSS: 32
science Test
50m
FTP Test - Ramp Protocol
Modern ramp test protocol. Progressive increases in power until failure. FTP calculated as 75% of final 1-minute power. More repeatable than 20-minute test.
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Intensity: 9/10
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TSS: 35
science Test
1h
FTP Test - 20 Minute Protocol
Gold standard 20-minute FTP test. After proper warm-up, perform 20 minutes at maximum sustainable power. FTP = 95% of 20-minute average power.
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Intensity: 8/10
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TSS: 52
fitness_center Strength
1h 45m
Strength-Endurance Integration
Strength training principles applied to cycling. Develops muscular endurance through resistance-based cycling protocols.
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Intensity: 8/10
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TSS: 80
spa Recovery
1h
HRV-Guided Recovery Session
Heart Rate Variability guided recovery with adaptive intensity. Promotes autonomic nervous system recovery while maintaining movement quality.
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Intensity: 4/10
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TSS: 29
spa Recovery
1h 5m
Professional Active Recovery
Professional recovery protocol with skill development, lactate clearance, and neuromuscular activation. Not passive rest but active adaptation enhancement.
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Intensity: 4/10
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TSS: 30
local_fire_department Threshold
1h 35m
TT Race Simulation
Complete time trial race simulation with progressive build, sustained effort, and race-specific power patterns. Includes mental preparation aspects.
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Intensity: 7/10
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TSS: 102
local_fire_department Threshold
1h 35m
TT Progressive Development
Progressive time trial power development from 90-98% FTP. Builds sustained power at TT-specific intensities and cadences.
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Intensity: 7/10
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TSS: 95
local_fire_department Threshold
1h 20m
TT Cruiser Intervals
Time trial specific training alternating 5min at 92% FTP / 5min at 97% FTP at TT cadence (85-95 rpm). Develops TT-specific power patterns.
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Intensity: 7/10
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TSS: 68
route Endurance
2h 25m
Zone 2 Skill Integration
Professional Zone 2 with integrated skill development - single-leg drills and cadence work. Active recovery principles applied to base training.
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Intensity: 4/10
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TSS: 97
route Endurance
2h 40m
Professional Lactate Clearance
Extended Zone 2 session focused on lactate utilization capacity. Should comprise 80% of weekly training volume according to latest research.
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Intensity: 4/10
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TSS: 115
route Endurance
3h 30m
UAE Emirates Zone 2 Protocol
Redefined Zone 2 training by Dr. Iñigo San Millán - challenging 3-hour sessions targeting lactate clearance and mitochondrial adaptation. Not easy endurance but metabolic development.
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Intensity: 4/10
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TSS: 154
rocket_launch Speed
1h 35m
Force-Velocity Endurance Mix
Advanced force-velocity training combined with professional Zone 2. Eliminates traditional periodization phases by training strength and endurance simultaneously.
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Intensity: 8/10
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TSS: 75