Workout Library

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

Zone 2 endurance builder. Keep it steady.

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

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.

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.

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

Steady state foundation ride with some tempo efforts.

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

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 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.

Steady state foundation ride with some tempo efforts.

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

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

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

Video workout: Survive The Climbs! Training Tips To Help You Ride Uphill Faster. Follow the on-screen workout.

A short sharp workout which has great bang for buck! In just 15 minutes you'll get a seriously tough workout helping you lose weight, get fitter, or start your day well.

A longer pyramid workout with tough intervals towards the end, designed to increase your power. This session builds from 1 minute up to 6 minutes at threshold, with equal recovery.

A 15-minute workout with two main sets of 30-second intervals, one gentler and one at your limits.

A 40-minute indoor cycling session designed to simulate long gradients and boost climbing endurance, featuring four blocks of ramping intensity.

Sevens is a high-intensity 30-minute workout with two blocks of seven 30-second maximal efforts, designed to boost your VO2 Max, power, and recovery.

Steady Zone 2 ride aligned with durability research: mostly low intensity with small fluctuations.

Lactate clearance workout. Alternating between slightly above and slightly below FTP.