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
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
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
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
bolt VO2 Max
1h
Over-Under Developer
A solid session that builds lactate tolerance and power stability at threshold.
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Intensity: 9/10
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TSS: 53
bolt VO2 Max
1h 55m
115min VO2Max Session
Classuc VO2max 30s intervals
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Intensity: 10/10
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TSS: 53
bolt VO2 Max
1h
Over-Under Equilibrium
Balanced effort swings that train both lactate production and clearance equally around threshold.
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Intensity: 9/10
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TSS: 53
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.
mode_heat
Intensity: 2/10
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TSS: 52
local_fire_department Threshold
1h 5m
65min Progressive Tempo
A progressive tempo workout that builds intensity
mode_heat
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.
mode_heat
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.
mode_heat
Intensity: 2/10
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TSS: 48
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