All Workouts

Progressive VO2max intervals in a pyramid format

A thorough workout covering all essential cycling skills

A 225-minute recovery ride to promote active recovery through easy spinning.

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

Professional form sprint protocol using 10-second sprints integrated with endurance

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

Four 8-minute sweet spot intervals with short recoveries. Develops ability to repeat efforts at threshold-adjacent intensities.

Block interval session featuring repeated sets of sustained efforts with brief recoveries. Develops aerobic capacity and teaches your body to maintain power under accumulating fatigue. An efficient, high-quality workout for building fitness without excessive volume.

A progressive endurance workout that gradually shifts from Zone 1 to Zone 2 and back, providing varied aerobic stimulus.

Compact tempo session focusing on the core intervals. Quick and effective for time-crunched training days.

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

Extended tempo efforts building muscular endurance and aerobic power. Perfect stepping stone to sweet spot training.

A comprehensive workout developing all aspects of speed and pedaling skills

A 210-minute recovery ride to promote active recovery through easy spinning.

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