This session starts with a longer threshold section including some cadence work before a really tough finish with some longer sprints!
This intense training session will help you increase your threshold power, making you go faster for longer.
Work on the upper and lower ends of zone 2 with four blocks of four-minute efforts. The intensity does not exceed 6/10 RPE.
This is a tough but short HIIT session with decreasing recovery periods, perfect for anyone tight on time.
A 20-minute easy ride, ideal for recovery. Maintain a low rate of perceived exertion (RPE 1-2) or around 60% of your max heart rate.
Zone 2 ride finishing with controlled tempo, mimicking fatigue resistance demands of real rides.
High intensity interval training focusing on Micro-bursts.
An easy 20-minute beginner session based on perceived effort, gradually building intensity from 2/10 up to a peak of 8/10.
Taper easy spin. Keep it conversational and under 30 minutes.
Steady endurance ride ~60 minutes at Zone 2 (55–75% FTP).
Zone 2 endurance builder. Keep it steady.
Long intervals at Tempo pace (Zone 3).
Steady Zone 2 ride to build aerobic base.
A true bonanza, full of tough and uneven reps replicating the high intensity efforts of a race, ending with a full gas sprint!
A 30-minute HIIT workout featuring a pyramid set of one-minute intervals, increasing effort from 1/10 to 10/10 and back down.
Monday: Aerobic maintenance with leg speed drills and torque intervals. Flush out Sunday fatigue while building muscular force. 4x1min fast pedaling + 4x(10min Zone 2 + 5min torque @ 50-60 RPM).
Active recovery ride. Keep the chain tight but minimal effort.
In this half-hour session, we'll tackle three sets of VO2 surges sandwiched between two sweet spot efforts. The perfect workout for when you're short of time but want to work on your fitness!
2×13 of 30/15s (Bent Rønnestad style) with 3:00 set rests.
Build your sustainable power with this 30-minute session. After a progressive warm-up, tackle four sets of tempo and threshold intervals.
Steady Zone 2 ride aligned with durability research: mostly low intensity with small fluctuations.
2 intervals of 15 minutes at 88-92% FTP. Aerobic ceiling & lactate clearance. Cadence 85-95 RPM.
45 minutes in length with a mixed variety of aerobic threshold efforts and short intervals at high intensity - this is going to get your heart pumping!
A short sharp HIIT session that packs a punch, ideal for those tight on time or looking to get some high quality intervals done without spending hours on the bike.
