High intensity interval training focusing on Micro-bursts.

Zone 2 endurance builder. Keep it steady.

Short priming workout the day before a hard event, using brief high-intensity efforts.

Short priming workout the day before a hard event, using brief high-intensity efforts.

Short priming workout the day before a hard event, using brief high-intensity efforts.

30 seconds very hard, 30 seconds float. High glycolytic/anaerobic demand with VO2 benefits.

30 seconds very hard, 30 seconds float. High glycolytic/anaerobic demand with VO2 benefits.

30 seconds very hard, 30 seconds float. High glycolytic/anaerobic demand with VO2 benefits.

30 seconds very hard, 30 seconds float. High glycolytic/anaerobic demand with VO2 benefits.

Classic 5×5 VO2 set with equal rest, widely used in modern interval prescriptions.

Four 8-minute intervals at high intensity, matching protocols shown to be effective for VO2 and FTP gains.

Alternates heavy low-cadence efforts with fast-leg neuromuscular spins, reflecting modern sprint prep.

Seated low-cadence efforts around sweet spot to build torque and climbing strength.

Seated low-cadence efforts around sweet spot to build torque and climbing strength.

Seated low-cadence efforts around sweet spot to build torque and climbing strength.

Steady threshold or high-tempo effort mimicking individual time trial pacing demands.

Steady threshold or high-tempo effort mimicking individual time trial pacing demands.

Steady threshold or high-tempo effort mimicking individual time trial pacing demands.

Steady threshold or high-tempo effort mimicking individual time trial pacing demands.

Incremental ramp test with 1-minute steps, aligning with modern maximal aerobic power testing.

Two 8-minute efforts slightly above FTP. Use average power to estimate FTP as per historical protocols.

Classic 20-minute FTP test protocol with long warmup and a few priming efforts, following current best practice.

Light recovery session with a handful of short tempo surges to maintain readiness without adding fatigue.

True recovery ride: low cardiovascular strain with light neuromuscular activation, based on current recovery guidelines.

True recovery ride: low cardiovascular strain with light neuromuscular activation, based on current recovery guidelines.