Structured workouts
Intervals set in % of your FTP, ridden in any world or on your own GPX. Your trainer holds the watts in ERG, or the road sets the resistance and the targets guide you.
- Endurance · 60 min
Valley Base
45 min @ 68% FTP
- Endurance · 75 min
Rolling Plateau
6 × (8 min @ 70% + 2 min @ 80% FTP)
- Endurance · 90 min
Long Coast
30 + 35 min @ 72% FTP
- Endurance · 120 min
Horizon Century
4 × 22 min @ 70% FTP
- Tempo · 45 min
Tempo Tides
2 × 12 min @ 80% FTP
- Tempo · 60 min
Steady Current
3 × 12 min @ 82% FTP
- Tempo · 75 min
Tempo Escalator
3 × 15 min ramping 76→86% FTP
- Tempo · 90 min
Tempo Crossing
2 × 30 min @ 80% FTP
- Sweet Spot · 45 min
Sweet Spot Starter
3 × 7 min @ 88% FTP
- Sweet Spot · 60 min
Sweet Spot Builder
3 × 10 min @ 88–92% FTP
- Sweet Spot · 75 min
Sweet Spot Ladder
8 · 12 · 16 min @ 88–90% FTP
- Sweet Spot · 90 min
Sweet Spot Long Haul
3 × 20 min @ 89% FTP
- Threshold · 45 min
Threshold Primer
3 × 6 min @ 98% FTP
- Threshold · 60 min
Threshold Steps
2 × 12 min stepping 95→105% FTP
- Threshold · 60 min
Over-Under Ridge
3 × 9 min over-unders @ 95/108% FTP
- Threshold · 75 min
The Long Pull
2 × 20 min @ 97% FTP
- VO2 · 35 min
Thin Air 30/30
2 × 8 × 30/30 s @ 120% FTP
- VO2 · 45 min
Oxygen Debt
5 × 3 min @ 115% FTP
- VO2 · 60 min
Peak Bagger
5 × 4 min @ 112% FTP
- VO2 · 60 min
Summit Sprint Mix
12 × 40/20 s @ 125% + 2 × 5 min @ 108% FTP
- Recovery · 30 min
Recovery Spin
20 min @ 55% FTP
- Recovery · 45 min
Easy Flush
3 × 10 min @ 58% FTP with spin-ups
- Mixed · 45 min
Race Openers
3 × 1 min @ 105% + 3 × 15 s sprints
- Mixed · 75 min
Mixed Terrain
Tempo, 3 × 3 min @ 105%, sweet spot, 10 min free ride