Find Workouts

Quick Filters
All Workouts Short (<30min) Medium (30-60min) Long (>60min) High Intensity (5+) High TSS (100+)
Training Type
All Types Endurance Maximum Effort Race Recovery Speed Strength Tempo Test Threshold VO2Max
local_fire_department Threshold 1h

WorldTour Integration Protocol

Complete integration using micro-intervals, lactate shuttles, and neuromuscular work
mode_heat Intensity: 10/10
trending_up TSS: 56
local_fire_department Threshold 1h 5m

Mixed Lactate Shuttle System

Comprehensive lactate shuttle combining multiple patterns
mode_heat Intensity: 9/10
trending_up TSS: 57
local_fire_department Threshold 1h 5m

Landry's Rook Protocol

Advanced lactate shuttle: 3 x (1min @ 115-120% + 3min @ 98-101%) using segments
mode_heat Intensity: 10/10
trending_up TSS: 68
local_fire_department Threshold 1h 10m

Intense 1:1 Over-Under

High-intensity lactate shuttle with 1min segments: 4 x (1min @ 108-112% + 1min @ 90-95%)
mode_heat Intensity: 9/10
trending_up TSS: 61
local_fire_department Threshold 1h 15m

Classic Over-Under Shuttle

Lactate shuttle with 2min over/under segments: 3 x (2min @ 105% + 2min @ 90%)
mode_heat Intensity: 9/10
trending_up TSS: 71
local_fire_department Threshold 1h 35m

TT Race Simulation

Complete time trial race simulation with progressive build, sustained effort, and race-specific power patterns. Includes mental preparation aspects.
mode_heat Intensity: 7/10
trending_up TSS: 102
local_fire_department Threshold 1h 35m

TT Progressive Development

Progressive time trial power development from 90-98% FTP. Builds sustained power at TT-specific intensities and cadences.
mode_heat Intensity: 7/10
trending_up TSS: 95
local_fire_department Threshold 1h 20m

TT Cruiser Intervals

Time trial specific training alternating 5min at 92% FTP / 5min at 97% FTP at TT cadence (85-95 rpm). Develops TT-specific power patterns.
mode_heat Intensity: 7/10
trending_up TSS: 68
local_fire_department Threshold 3h

Block Loading Session - Extended

Comprehensive block loading with extensive recovery and aerobic development. Maximum adaptation stimulus for advanced athletes.
mode_heat Intensity: 7/10
trending_up TSS: 144
local_fire_department Threshold 55m

Block Loading Session - Short

Time-efficient block loading with core sweet spot intervals. High-stress session for busy training days.
mode_heat Intensity: 7/10
trending_up TSS: 58
local_fire_department Threshold 35m

Sweet Spot Quick Hit 3x8

Rapid-fire sweet spot intervals for time-crunched athletes. Core intensity work in absolute minimum time.
mode_heat Intensity: 7/10
trending_up TSS: 37
local_fire_department Threshold 35m

Sweet Spot Foundation 2x15 - Ultra Short

Minimal viable sweet spot session. Just the essentials for maintaining intensity when time is extremely limited.
mode_heat Intensity: 7/10
trending_up TSS: 42
local_fire_department Threshold 2h 45m

Sweet Spot Endurance 2x20 - Extended

Ultimate sweet spot endurance session with extended aerobic components. Comprehensive workout for dedicated training blocks.
mode_heat Intensity: 7/10
trending_up TSS: 138
local_fire_department Threshold 2h

Sweet Spot Foundation 2x15 - Extended

Extended version with comprehensive warmup, additional aerobic base work, and thorough cooldown. Perfect for longer training sessions.
mode_heat Intensity: 7/10
trending_up TSS: 96
local_fire_department Threshold 55m

Sweet Spot Progression 4x8 - Short

Streamlined sweet spot progression with minimal recovery time. Core training benefit in minimal time.
mode_heat Intensity: 7/10
trending_up TSS: 55