60 Minute Increase Your Threshold Power Indoor Workout
This intense training session will help you increase your threshold power, making you go faster for longer.
Threshold
Indoor
FTP
+2 more
40 Minute HIIT Indoor Cycling Workout Without Music
This session starts with a longer threshold section including some cadence work before a really tough finish with some longer sprints!
HIIT
Threshold
Sprint
+4 more
Ollie’s Zone 2 Tour Des Stations Training
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.
Zone 2
Endurance
GCN
+3 more
Endurance + Tempo Finish 10m
Zone 2 ride finishing with controlled tempo, mimicking fatigue resistance demands of real rides.
Endurance Ride 4 (1.6h)
Zone 2 endurance builder. Keep it steady.
Endurance Foundation
Steady Zone 2 ride to build aerobic base.
Zone 2 + Torque (60min)
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).
Zone 2
Torque
Leg Speed
+2 more
30 Minute HIIT Cardio Indoor Cycling Workout
This is a tough but short HIIT session with decreasing recovery periods, perfect for anyone tight on time.
HIIT Blaster 10: Micro-bursts
High intensity interval training focusing on Micro-bursts.
HIIT
Anaerobic
Micro-bursts
Basic Foundation 6
Steady state foundation ride with some tempo efforts.
Hard Starts 5x4
5×4:00 hard-start VO2 intervals (30s @ 140% then 3:30 @ 105%) with equal rest.
15 Minute HIIT Cardio Indoor Cycling Workout
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.
Tempo Intervals
Long intervals at Tempo pace (Zone 3).
Fat Burning Indoor Cycling Workout | Calorie Crush
Video workout: Fat Burning Indoor Cycling Workout | Calorie Crush. Follow the on-screen workout.
Endurance Base 2 – 75m
Steady Zone 2 ride aligned with durability research: mostly low intensity with small fluctuations.
Sweet Spot 3x15min (Time-Crunched)
Tuesday: The Engine Builder. 3 intervals of 15 minutes at 88-92% FTP. Increase FTP from below without VO2 max fatigue. Week 1 acclimation.
Sweet Spot
SST
Time-Crunched
+2 more
Sweet Spot 2x15min
2 intervals of 15 minutes at 88-92% FTP. Aerobic ceiling & lactate clearance. Cadence 85-95 RPM.
Tempo Threshold Repeats
Build your sustainable power with this 30-minute session. After a progressive warm-up, tackle four sets of tempo and threshold intervals.
Intervals
Threshold
Tempo
+2 more
Endurance + Tempo Finish 12m
Zone 2 ride finishing with controlled tempo, mimicking fatigue resistance demands of real rides.
Basic Foundation 5
Steady state foundation ride with some tempo efforts.
45 Minute Un-Paced Efforts | GCN Training Workouts No Music
Video workout: 45 Minute Un-Paced Efforts | GCN Training Workouts No Music. Follow the on-screen workout.
30/30 Repeaters 6 Sets
30 seconds very hard, 30 seconds float. High glycolytic/anaerobic demand with VO2 benefits.
30/30 Repeaters 4 Sets
30 seconds very hard, 30 seconds float. High glycolytic/anaerobic demand with VO2 benefits.
Zone 2 Endurance (1h)
Steady endurance ride ~60 minutes at Zone 2 (55–75% FTP).
Sweet Spot Surprise
A classic sweet spot workout to build muscular endurance. 3x10 minutes at 88-93% FTP.
