Workouts

This intense training session will help you increase your threshold power, making you go faster for longer.

This session starts with a longer threshold section including some cadence work before a really tough finish with some longer sprints!

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 ride finishing with controlled tempo, mimicking fatigue resistance demands of real rides.

Zone 2 endurance builder. Keep it steady.

Steady Zone 2 ride to build aerobic base.

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).

This is a tough but short HIIT session with decreasing recovery periods, perfect for anyone tight on time.

High intensity interval training focusing on Micro-bursts.

Active recovery ride. Keep the chain tight but minimal effort.

Steady state foundation ride with some tempo efforts.

5×4:00 hard-start VO2 intervals (30s @ 140% then 3:30 @ 105%) with equal rest.

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.

Steady state foundation ride with some tempo efforts.

Taper easy spin. Keep it conversational and under 30 minutes.

Long intervals at Tempo pace (Zone 3).

Video workout: Fat Burning Indoor Cycling Workout | Calorie Crush. Follow the on-screen workout.

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.

Tuesday: The Engine Builder. 3 intervals of 15 minutes at 88-92% FTP. Increase FTP from below without VO2 max fatigue. Week 1 acclimation.

2 intervals of 15 minutes at 88-92% FTP. Aerobic ceiling & lactate clearance. Cadence 85-95 RPM.

Zone 2 ride finishing with controlled tempo, mimicking fatigue resistance demands of real rides.

Video workout: 45 Minute Un-Paced Efforts | GCN Training Workouts No Music. Follow the on-screen workout.

Steady endurance ride ~60 minutes at Zone 2 (55–75% FTP).