All Workouts
Workouts that respect your time. Active recovery through high-intensity intervals. Over 150 structured sessions, free, exportable to the platform you already use.
167 workouts found
55m
Beginner 3×5 Sweet Spot
Entry-level sweet spot workout for cyclists new to structured training. Short intervals with adequate recovery to build confidence and tolerance.
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Intensity: 7/10
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Load: 40
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55m
Sweet Spot Progression 4x8 - Short
Streamlined sweet spot progression with minimal recovery time. Core training benefit in minimal time.
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Intensity: 7/10
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Load: 55
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2h 50m
Polarized Base Builder - Extended
Comprehensive polarized session with extensive aerobic base development and strategic intensity. Perfect for building aerobic foundation.
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Intensity: 7/10
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Load: 127
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45m
Compact Sweet Spot Booster
Short but effective sweet spot workout. Concentrates training stress into minimal time for maximum adaptation.
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Intensity: 7/10
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Load: 41
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1h 30m
Polarized Intensity Block
Block periodization inspired workout with concentrated intensity followed by aerobic base. Maximizes training efficiency.
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Intensity: 7/10
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Load: 66
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1h 25m
85min Tempo with Sweet Spot
A challenging workout that combines tempo and sweet spot intervals
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Intensity: 7/10
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Load: 67
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1h 5m
65min Progressive Tempo
A progressive tempo workout that builds intensity
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Intensity: 7/10
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Load: 52
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1h 5m
Progressive Power Pyramid
Modern pyramid workout building through tempo to sweet spot. Trains multiple energy systems and teaches pacing progression.
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Intensity: 7/10
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Load: 47
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45m
Time-Crunched Sweet Spot
Maximum bang-for-buck sweet spot session. Perfect for busy athletes needing efficient aerobic development.
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Intensity: 7/10
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Load: 38
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1h
Sweet Spot Builder 3x12
Progressive sweet spot session with three 12-minute blocks. Builds threshold power and teaches pacing for sustained efforts.
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Intensity: 7/10
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Load: 51
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2h 30m
150min Mixed Tempo Intervals
A varied workout with different tempo and sweet spot intervals for comprehensive training
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Intensity: 7/10
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Load: 115
1h 15m
3×15 Sweet Spot
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.
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Intensity: 7/10
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Load: 74
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2h 45m
Sweet Spot Endurance 2x20 - Extended
Ultimate sweet spot endurance session with extended aerobic components.
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Intensity: 7/10
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Load: 138
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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.
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Intensity: 7/10
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Load: 144
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1h 5m
Reverse Pyramid Builder
Reverse pyramid starting with hardest effort when fresh. Sweet spot to tempo progression for optimal power expression.
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Intensity: 7/10
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Load: 54