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.
165 workouts found
science Test
50m
FTP Test - Ramp Protocol
After warming up, increase your power by a set amount (typically 20 watts) every minute until you can no longer continue. Your FTP is 75% of the highest 1-minute average power you achieved before failing.
mode_heat
Intensity: 9/10
trending_up
TSS: 35
science Test
1h
FTP Test - 20 Minute Protocol
After a thorough warm-up, ride as hard as you can sustain for 20 minutes straight, as if you're doing a time trial. Your FTP (Functional Threshold Power) is 95% of the average power you maintain during that 20-minute effort.
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
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
local_fire_department Threshold
3h
Block Intervals - Extended
Extended session featuring multiple blocks of sustained intervals with short recoveries. Builds aerobic capacity and fatigue resistance through accumulated training load.
mode_heat
Intensity: 7/10
trending_up
TSS: 144
local_fire_department Threshold
55m
Block Intervals - Short
Block interval session featuring repeated sets of sustained efforts with brief recoveries. Develops aerobic capacity and teaches your body to maintain power under accumulating fatigue. An efficient, high-quality workout for building fitness without excessive volume.
mode_heat
Intensity: 7/10
trending_up
TSS: 58
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
route Endurance
35m
Endurance Fartlek Play - Short
Compact fartlek session with core variable intensity work. Fun and engaging training in minimal time.
mode_heat
Intensity: 4/10
trending_up
TSS: 27
local_fire_department Threshold
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
local_fire_department Threshold
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
30m
Tempo Quick Hit 2x12
Ultra-efficient tempo session. Two moderate tempo efforts with minimal recovery for maximum time efficiency.
mode_heat
Intensity: 5/10
trending_up
TSS: 28
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
speed Tempo
2h 35m
Tempo Foundation 3x15 - Extended
Comprehensive tempo session with extended aerobic base building. Ideal for building broad aerobic fitness alongside tempo power.
mode_heat
Intensity: 5/10
trending_up
TSS: 116