All Workouts

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 staple workout for building threshold power

A comprehensive workout targeting various aspects of threshold power

Strength training principles applied to cycling. Develops muscular endurance through resistance-based cycling protocols.

Visma-Lease a Bike innovation - low-cadence (50rpm) high-power climbing efforts. Integrates neuromuscular development with climbing-specific endurance.

An endurance ride with targeted threshold blocks for focused training

A concentrated threshold workout for time-crunched cyclists

A variety of threshold efforts with endurance zones to build sustainable power

Advanced force-velocity training combined with professional Zone 2. Eliminates traditional periodization phases by training strength and endurance simultaneously.

A progressive workout transitioning from sweet spot to threshold

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

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.

True polarized session with extended aerobic base and short sweet spot bursts. Develops aerobic system while maintaining intensity.

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

Extended session featuring multiple blocks of sustained intervals with short recoveries. Builds aerobic capacity and fatigue resistance through accumulated training load.