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13 guides

Guides

Short, practical training guides on how cyclists build workouts, ride sessions, and structure plans.

Training Basics

7 min readWhat FTP Means for Cyclists and How to Use ItFTP is the anchor for most structured cycling workouts. If you understand what it represents and how it drives workout targets, the rest of your training gets much clearer.

Execution

6 min readWhat ERG Mode Does and When Cyclists Should Use ItERG mode is useful when you want the trainer to hold a target for you, but it is not the right answer for every workout. Knowing when to use it is part of riding well indoors.6 min readZWO vs FIT Workout Files: Which Export Format to UseZWO and FIT exports solve different problems. The right format depends on where you want to perform the workout and which platform or device you are targeting.

Workout Design

7 min readSweet Spot Training: 88-94% of FTP, and What It Is ForSweet spot sits at 88-94% of FTP. It is popular because it delivers a lot of productive work in limited time, but it still needs context inside the week to stay effective.7 min readVO2 Max Intervals for Cyclists: Structure and PlacementVO2 max sessions are valuable because they raise the ceiling of your aerobic power, but they are hard enough that weekly context and recovery matter as much as the interval design itself.6 min readEndurance Training: What Easy Riding Actually BuildsEndurance rides do more than fill space. They build aerobic durability, support recovery between harder sessions, and make the rest of the plan work better.5 min readRecovery Rides and Recovery Spins: How Easy Is Easy?A recovery ride only works when it is actually easy. The moment it starts behaving like training stress, it stops doing the job it is there to do.7 min readThreshold Training: How to Build Sustainable PowerThreshold sessions are valuable because they train sustainable power near FTP, but they only work well when they are paced honestly and placed sensibly in the week.

Planning

8 min readHow to Build a Practical Cycling Training PlanA good cycling plan is not just a pile of hard workouts. It is a weekly structure that decides what matters most, what supports it, and what should stay easy.

Strength

7 min readStrength Training for Cyclists: What It Does for RidingStrength work helps cyclists when it improves force production, stability, and durability without wrecking the quality of key riding sessions.

Platforms

6 min readCustom Zwift Workouts: Use a Real ZWO EditorMany riders want custom Zwift workouts but do not want to spend time dragging blocks around inside a clumsy editor. A cleaner external builder usually solves that.6 min readHow to Send Structured Workouts to Garmin DevicesGarmin workflows work best when the workout is normalized first, exported cleanly as FIT, and only then pushed into the device ecosystem.

Comparisons

9 min readTrainerRoad Alternatives 2026: What's Free, What You LoseMost "TrainerRoad alternative" lists compare feature counts. The useful question is narrower: which parts of structured training do you actually use, and what is the cheapest honest way to get those parts?