All Workouts

Focus on the technical aspects of generating and maintaining speed

A rhythmic endurance workout featuring alternating Zone 1 and Zone 2 segments to enhance aerobic capacity with varied stimuli.

A balanced workout that alternates between Zone 1 and Zone 2 in 10-minute intervals. This 75-minute session improves metabolic flexibility while building aerobic capacity, maintaining aerobic focus throughout.

Aerobic tempo session focusing on sustainable power just above aerobic threshold. Builds aerobic capacity with manageable intensity.

A 75-minute recovery ride to promote active recovery through easy spinning.

Three 15-minute intervals providing excellent balance between volume and intensity. More manageable than 2×20 for intermediate riders while still delivering strong training stimulus.

Research-proven concurrent training using force and sprint segments

Develop the specific skills needed for racing situations

An advanced session featuring extended intervals with power fluctuations around threshold.

Progressive aerobic workout building from base to tempo. Teaches body to shift energy systems efficiently.

Block interval session with multiple sets of sustained efforts and short recoveries. Builds aerobic capacity and fatigue resistance through accumulated load. A well-balanced workout that delivers strong training stimulus for developing riders.

Swedish 'speed play' adapted for endurance. Variable intensities teach adaptability and make training engaging and fun.

Extended aerobic development session targeting fat oxidation and mitochondrial adaptation. Foundation for all higher intensities.

A challenging session that develops elite-level lactate management and threshold sustainability.

A sophisticated workout that alternates between different interval structures to maximize threshold adaptation.