Comprehensive pyramid workout with extended aerobic components. Builds multiple energy systems with extensive base work.

Ultra-efficient tempo session. Two moderate tempo efforts with minimal recovery for maximum time efficiency.

Extended tempo progression with comprehensive aerobic development. Perfect for building muscular endurance and aerobic capacity simultaneously.

Comprehensive tempo session with extended aerobic base building. Ideal for building broad aerobic fitness alongside tempo power.

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

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

Comprehensive pyramid session moving through all aerobic intensities. Develops broad-spectrum endurance fitness.

Modern pyramid workout building through tempo to sweet spot. Trains multiple energy systems and teaches pacing progression.

Tempo workout with emphasis on force production and cadence control. Builds strength-endurance and pedaling efficiency.

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

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

A major endurance building ride with strategic tempo segments to simulate race conditions

A substantial endurance ride with a challenging tempo section toward the end

A long endurance ride with strategically placed tempo intervals for maximum training benefit

A long endurance ride with tempo intervals to maintain intensity