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All Types Endurance Maximum Effort Race Recovery Speed Strength Tempo Test Threshold VO2Max
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
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.
mode_heat Intensity: 4/10
trending_up 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.
mode_heat Intensity: 4/10
trending_up 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.
mode_heat Intensity: 4/10
trending_up 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.
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
route Endurance 2h 40m

Endurance Fartlek Play - Extended

Comprehensive fartlek session with extensive aerobic base work. Develops adaptability and broad-spectrum fitness.
mode_heat Intensity: 4/10
trending_up TSS: 113
speed Tempo 2h 15m

Progressive Power Pyramid - Extended

Comprehensive pyramid workout with extended aerobic components. Builds multiple energy systems with extensive base work.
mode_heat Intensity: 7/10
trending_up TSS: 99
route Endurance 2h 30m

Aerobic Capacity Builder - Extended

Ultra-long aerobic development session targeting maximum fat oxidation and mitochondrial adaptation. Foundation for all training.
mode_heat Intensity: 4/10
trending_up TSS: 112
route Endurance 2h 50m

Polarized Base Builder - Extended

Comprehensive polarized session with extensive aerobic base development and strategic intensity. Perfect for building aerobic foundation.
mode_heat Intensity: 7/10
trending_up TSS: 127
speed Tempo 2h 45m

Tempo Progression 2x20 - Extended

Extended tempo progression with comprehensive aerobic development. Perfect for building muscular endurance and aerobic capacity simultaneously.
mode_heat Intensity: 5/10
trending_up TSS: 128