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!

Zone 2 endurance builder. Keep it steady.

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

High intensity interval training focusing on Micro-bursts.

Steady Zone 2 ride to build aerobic base.

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

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

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.

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

Long intervals at Tempo pace (Zone 3).

Build your sustainable power with this 30-minute session. After a progressive warm-up, tackle four sets of tempo and threshold intervals.

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

Steady state foundation ride with some tempo efforts.

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).

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.

Steady state foundation ride with some tempo efforts.

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

Short Sweet Spot session: 1x15min @ 88-92% FTP. Keep one intense session but short during recovery week.

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

A classic sweet spot workout to build muscular endurance. 3x10 minutes at 88-93% FTP.

Video workout: 15 Minute HIIT Cardio Indoor Cycling Workout Without Music 🔇 | Lose Weight Fast. Follow the on-screen workout.

This is a tough but short session which is perfect for anyone tight on time, or looking to get a great session done in just half an hour.

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

Tuesday: Week 2 load. Extended to 3x18min. Building volume.