All Workouts

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.

Maximum bang-for-buck sweet spot session. Perfect for busy athletes needing efficient aerobic development.

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.

A varied workout that moves between Zone 1 and Zone 2, improving metabolic flexibility while maintaining aerobic focus.

Comprehensive race simulation using segments for all racing scenarios

Entry-level sweet spot workout for cyclists new to structured training. Short intervals with adequate recovery to build confidence and tolerance.

A 150-minute recovery ride to promote active recovery through easy spinning.

Criterium-specific training using corner surge segments

Short but effective sweet spot workout. Concentrates training stress into minimal time for maximum adaptation.

An accessible session that teaches the body to handle power variations around threshold.

A 165-minute recovery ride to promote active recovery through easy spinning.

Workout focusing on a threshold block interval for improved sustainable power

Research-proven concurrent training using force and sprint segments

A longer Zone 1 endurance session that develops aerobic capacity and fat metabolism while minimizing fatigue.

Time-efficient version of the classic sweet spot workout. Minimal warmup and cooldown for busy schedules while maintaining core training benefit.