All Workouts

Complete breakaway scenario using attack and sustained pace segments

A staple workout for improving maximum oxygen uptake

A balanced workout that alternates between Zone 1 and Zone 2 in 12-minute intervals. This 65-minute session improves metabolic flexibility while building aerobic capacity, maintaining aerobic focus throughout.

Structured fartlek with tempo base and sweet spot surges. Develops ability to respond to racing demands while maintaining aerobic focus.

A progressive workout targeting multiple sprint durations

A 60-minute recovery ride to promote active recovery through easy spinning.

Balanced effort swings that train both lactate production and clearance equally around threshold.

Progressive sweet spot session with three 12-minute blocks. Builds threshold power and teaches pacing for sustained efforts.

A solid session that builds lactate tolerance and power stability at threshold.

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.

A targeted workout to increase your comfortable cadence range

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.

Streamlined sweet spot progression with minimal recovery time. Core training benefit in minimal time.

Advanced micro-interval session with 13 repetitions per set using segments.

A foundational Zone 2 endurance workout that develops cardiovascular efficiency and metabolic adaptations.