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
local_fire_department Threshold
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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TSS: 127
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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TSS: 40
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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TSS: 74
local_fire_department Threshold
1h 30m
Extended Pyramid Challenge
Comprehensive pyramid session moving through all aerobic intensities. Develops broad-spectrum endurance fitness.
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Intensity: 7/10
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TSS: 69
local_fire_department Threshold
1h 20m
Block Intervals
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.
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Intensity: 7/10
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TSS: 74
local_fire_department Threshold
1h 5m
Sweet Spot Progression 4x8
Four 8-minute sweet spot intervals with short recoveries. Develops ability to repeat efforts at threshold-adjacent intensities.
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Intensity: 7/10
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TSS: 58
local_fire_department Threshold
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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TSS: 138
local_fire_department Threshold
55m
Sweet Spot Foundation 2x15
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.
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Intensity: 7/10
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TSS: 50
local_fire_department Threshold
45m
Sweet Spot Foundation 2x15 - Short
Time-efficient version of the classic sweet spot workout. Minimal warmup and cooldown for busy schedules while maintaining core training benefit.
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Intensity: 7/10
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TSS: 47
local_fire_department Threshold
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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TSS: 144
local_fire_department Threshold
1h 10m
Sweet Spot Endurance 2x20
Extended sweet spot session for advanced athletes. Two 20-minute efforts build exceptional threshold endurance and mental toughness.
mode_heat
Intensity: 7/10
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TSS: 66
local_fire_department Threshold
1h 40m
Polarized Base Builder
True polarized session with extended aerobic base and short sweet spot bursts. Develops aerobic system while maintaining intensity.
mode_heat
Intensity: 7/10
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TSS: 71
local_fire_department Threshold
55m
Sweet Spot Progression 4x8 - Short
Streamlined sweet spot progression with minimal recovery time. Core training benefit in minimal time.
mode_heat
Intensity: 7/10
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TSS: 55
local_fire_department Threshold
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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TSS: 66
local_fire_department Threshold
2h 30m
150min Mixed Tempo Intervals
A varied workout with different tempo and sweet spot intervals for comprehensive training
mode_heat
Intensity: 7/10
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TSS: 115