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.
165 workouts found
local_fire_department Threshold
55m
55m Classic FTP Builder
A staple workout for building threshold power
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Intensity: 8/10
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TSS: 56
rocket_launch Speed
1h 10m
Force-Velocity Climbing Protocol
Visma-Lease a Bike innovation - low-cadence (50rpm) high-power climbing efforts. Integrates neuromuscular development with climbing-specific endurance.
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Intensity: 8/10
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TSS: 56
rocket_launch Speed
1h 10m
1h 10m Speed Technique
Focus on the technical aspects of generating and maintaining speed
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Intensity: 10/10
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TSS: 55
local_fire_department Threshold
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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TSS: 55
local_fire_department Threshold
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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TSS: 54
speed Tempo
1h 10m
Aerobic Tempo Low Cadence
Tempo workout with emphasis on force production and cadence control. Builds strength-endurance and pedaling efficiency.
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Intensity: 5/10
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TSS: 54
science Test
1h
FTP Test - 20 Minute Protocol
After a thorough warm-up, ride as hard as you can sustain for 20 minutes straight, as if you're doing a time trial. Your FTP (Functional Threshold Power) is 95% of the average power you maintain during that 20-minute effort.
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Intensity: 8/10
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TSS: 52
spa Recovery
3h 15m
195min Recovery Ride
A 195-minute recovery ride to promote active recovery through easy spinning.
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Intensity: 2/10
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TSS: 52
bolt VO2 Max
50m
Over-Under Opener
An accessible session that teaches the body to handle power variations around threshold.
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Intensity: 9/10
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TSS: 52
local_fire_department Threshold
1h 5m
65min Progressive Tempo
A progressive tempo workout that builds intensity
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Intensity: 7/10
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TSS: 52
bolt VO2 Max
55m
Elite 30/15 Progression
Advanced micro-interval session with 13 repetitions per set using segments.
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Intensity: 9/10
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TSS: 52
local_fire_department Threshold
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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TSS: 51
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
speed Tempo
1h
Tempo Fartlek Session
Structured fartlek with tempo base and sweet spot surges. Develops ability to respond to racing demands while maintaining aerobic focus.
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Intensity: 5/10
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TSS: 49
spa Recovery
3h
180min Recovery Ride
A 180-minute recovery ride to promote active recovery through easy spinning.
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Intensity: 2/10
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TSS: 48