All Workouts

Classic sweet spot workout for building FTP. Two 15-minute efforts at 88-94% FTP with adequate recovery. Perfect for time-crunched athletes seeking maximum aerobic gains.

Advanced micro-interval session with 13 repetitions per set using segments.

Streamlined sweet spot progression with minimal recovery time. Core training benefit in minimal time.

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.

A targeted workout to increase your comfortable cadence range

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.

A 60-minute recovery ride to promote active recovery through easy spinning.

A solid session that builds lactate tolerance and power stability at threshold.

Balanced effort swings that train both lactate production and clearance equally around threshold.

Progressive sweet spot session with three 12-minute blocks. Builds threshold power and teaches pacing for sustained efforts.

A progressive workout targeting multiple sprint durations

Structured fartlek with tempo base and sweet spot surges. Develops ability to respond to racing demands while maintaining aerobic focus.

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.

A staple workout for improving maximum oxygen uptake

Complete breakaway scenario using attack and sustained pace segments