Structured Workouts
Build your fitness.
Structured Workouts is the training library of Cycloscape Pro: 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.
24 workouts across 7 kinds of training, from recovery spins to VO2 intervals, lasting 30 to 120 minutes. Each one shows its structure, its time in every power zone and its estimated training load (TSS).
Browse the library
- 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