All Workouts
Quality workouts that respect your time and fit your schedule. From active recovery to high-intensity intervals. Over 150 structured workouts you can take to any platform for free.
167 workouts found
speed Tempo
1h 15m
Progressive Aerobic Session
Progressive aerobic workout building from base to tempo. Teaches body to shift energy systems efficiently.
mode_heat
Intensity: 5/10
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TSS: 59
spa Recovery
3h 45m
225min Recovery Ride
A 225-minute recovery ride to promote active recovery through easy spinning.
mode_heat
Intensity: 2/10
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TSS: 60
flash_on Max Power
1h 35m
Form Sprint Development
Professional form sprint protocol using 10-second sprints integrated with endurance
mode_heat
Intensity: 10/10
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TSS: 60
bolt VO2 Max
1h 10m
Over-Under Progression
A varied session that combines different interval patterns for comprehensive threshold development.
mode_heat
Intensity: 9/10
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TSS: 60
speed Tempo
1h 15m
Tempo Foundation 3x15
Aerobic tempo session focusing on sustainable power just above aerobic threshold. Builds aerobic capacity with manageable intensity.
mode_heat
Intensity: 5/10
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TSS: 60
route Endurance
1h 35m
95min Endurance Undulations
A balanced workout that alternates between Zone 1 and Zone 2 in 10-minute intervals. This 95-minute session improves metabolic flexibility while building aerobic capacity, maintaining aerobic focus throughout.
mode_heat
Intensity: 4/10
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TSS: 61
rocket_launch Speed
1h 30m
1h 30m Comprehensive Skills Training
A thorough workout covering all essential cycling skills
mode_heat
Intensity: 10/10
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TSS: 61
route Endurance
1h 25m
85min Endurance
A substantial Zone 2 endurance workout that improves fat metabolism and builds a solid aerobic foundation.
mode_heat
Intensity: 4/10
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TSS: 61
bolt VO2 Max
1h 25m
85min VO2max Pyramids
Progressive VO2max intervals in a pyramid format
mode_heat
Intensity: 9/10
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TSS: 61
local_fire_department Threshold
1h 5m
65min Sweet Spot to Threshold
A progressive workout transitioning from sweet spot to threshold
mode_heat
Intensity: 8/10
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TSS: 62
bolt VO2 Max
1h 10m
Over-Under Builder
A comprehensive workout that challenges lactate processing while maintaining threshold power.
mode_heat
Intensity: 9/10
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TSS: 63
flash_on Max Power
1h 40m
Force Development Protocol
Maximum force stomps using 12-second efforts with endurance integration
mode_heat
Intensity: 10/10
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TSS: 63
bolt VO2 Max
1h 10m
Over-Under Symmetry
Extended balanced intervals that develop threshold power stability and lactate buffering.
mode_heat
Intensity: 9/10
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TSS: 63
local_fire_department Threshold
1h 25m
Polarized Recovery Integration
Combines intense sweet spot work with extensive recovery. Teaches contrast between high and low intensities.
mode_heat
Intensity: 7/10
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TSS: 63
rocket_launch Speed
1h 15m
1h 15m Race Skills
Develop the specific skills needed for racing situations
mode_heat
Intensity: 10/10
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TSS: 63