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All Types Endurance Maximum Effort Race Recovery Speed Strength Tempo Test Threshold VO2Max
bolt VO2 Max 45m

15/15 Microburst Power

Neuromuscular microburst training with 15-second efforts at 135-140% FTP.
mode_heat Intensity: 10/10
trending_up TSS: 17
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

Revolutionary micro-interval training with segments. 8 x (30sec @ 110-115% FTP + 15sec recovery) x 3 sets
mode_heat Intensity: 9/10
trending_up 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.
mode_heat Intensity: 9/10
trending_up 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.
mode_heat Intensity: 8/10
trending_up TSS: 52
fitness_center Strength 1h 45m

Strength-Endurance Integration

Strength training principles applied to cycling. Develops muscular endurance through resistance-based cycling protocols.
mode_heat Intensity: 8/10
trending_up TSS: 80
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.
mode_heat Intensity: 7/10
trending_up 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.
mode_heat Intensity: 7/10
trending_up 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.
mode_heat Intensity: 7/10
trending_up TSS: 68
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.
mode_heat Intensity: 8/10
trending_up TSS: 75
rocket_launch Speed 1h 10m

Force-Velocity Climbing Protocol

Visma-Lease a Bike innovation - low-cadence (50rpm) high-power climbing efforts. Integrates neuromuscular development with climbing-specific endurance.
mode_heat Intensity: 8/10
trending_up TSS: 56
bolt VO2 Max 1h 25m

Progressive VO2 Build

Professional VO2 progression from 4-minute to 2-minute intervals. Develops complete VO2 spectrum used by WorldTour teams for race preparation.
mode_heat Intensity: 9/10
trending_up TSS: 84
bolt VO2 Max 1h 35m

Pro VO2 2-Minute Intensity

High-intensity VO2 intervals at 115-120% FTP. Professional protocol for maintaining VO2 max throughout season while targeting 6.4-6.8 w/kg during efforts.
mode_heat Intensity: 9/10
trending_up TSS: 92
bolt VO2 Max 1h 30m

Pro VO2 4-Minute Protocol

Year-round VO2 max training used by Team Visma-Lease a Bike. 4min at 108-115% FTP targeting elite power development. Replaces traditional winter base-only approach.
mode_heat Intensity: 9/10
trending_up TSS: 90
local_fire_department Threshold 3h

Block Loading Session - Extended

Comprehensive block loading with extensive recovery and aerobic development. Maximum adaptation stimulus for advanced athletes.
mode_heat Intensity: 7/10
trending_up TSS: 144