Workout Library

46 min continuous zone 2 at 67% FTP. The everyday session that builds aerobic capacity.

46 min in upper zone 2 at 72% FTP, near LT1. Higher aerobic quality.

55 min continuous zone 2 at 73% FTP. Steady aerobic work without interruption.

65 min continuous zone 2 at 72% FTP. The backbone of endurance training.

3 x 15 min at 88-90% FTP with 5 min rest. Sub-threshold intervals that build lactate clearance.

4 x 8 min at 94% FTP with 2 min rest at 60%. Flat, controlled threshold session. Short warm-up, straight in.

4 x 8 min at 97–99% FTP where intervals 2 and 4 include a 2-min kick at 111% in the middle. Trains the ability to surge mid-effort on tired legs.

3 long intervals of ~15 min at 95-97% FTP with 4 min rest. Builds sustained power.

4 intervals of 8 min with rising intensity from 98 to 106% FTP. Each interval ramps gradually, and each new one starts higher than the last.

5 × 4 min uphill at 105–115 % FTP with 4 min recovery. VO2max work with the resistance of the road.

6 × 1 min at 150–200 % FTP with 4 min full recovery. Anaerobic capacity and sharpness in the legs.

35 min zone 2 at 70% FTP, then 3 x 4 min with rising intensity: 100, 104 and 108% FTP. Trains the ability to deliver hard efforts after sustained load.

Sweet spot opener, then 2 blocks of 2 x 4 min at 113–115% FTP with 2 min active rest. Trains top-end power on tired legs.

3+ hours with a sweet spot opener (7 + 15 min at 90–93% FTP), 87 min easy spinning at 55% FTP, finishing with 2 x 4 min at 108% FTP. Trains decisive efforts after long duration.