Workout Library
14 structured sessions for zone 2, intervals, and combined training — ready for indoor or outdoor use
Zone 2
Build aerobic capacity and fat oxidation with steady, controlled intensity below lactate threshold 1.
Zone 2 short (45 min)
46 min45 min continuous zone 2 at 64-70% FTP. The everyday session that builds aerobic capacity.
Zone 2 upper (45 min)
46 min45 min in upper zone 2 at 70-75% FTP, near LT1. Higher aerobic quality.
Zone 2 continuous (60 min)
65 min60 min continuous zone 2 at 70-75% FTP. Steady aerobic work without interruption.
Zone 2 long (65 min)
65 min65 min continuous zone 2 at 68-75% FTP. The backbone of endurance training.
Interval Training
Develop threshold power, VO2max, and high-intensity tolerance with structured intervals.
Sweet spot: 3 x 15 min at 88-90% FTP
75 min3 x 15 min at 88-90% FTP with 5 min rest. Sub-threshold intervals that build lactate clearance.
Threshold: 4 x 8 min at 94% FTP
54 min4 x 8 min at 94% FTP with 2 min rest at 60%. Flat, controlled threshold session. Short warm-up, straight in.
Threshold with kick: 4 x 7-8 min (98–111% FTP)
54 min4 x 7-8 min at 98% 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.
Threshold: 3 x 15 min at 95-97% FTP
71 min3 long intervals of ~15 min at 95-97% FTP with 4 min rest. Builds sustained power.
Progressive threshold: 4 × 8 min at 98–106% FTP
60 min4 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.
Combined
Sessions that mix zone 2 with higher intensities — realistic training that mirrors races and rides.
Combined: 40 min zone 2 + 3 x 4 min threshold
63 min40 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.
Combined: Sweet spot + 4 x 4 min above threshold
96 minSweet spot opener, then 2 x (4+4 min at 113-115% FTP with 2 min rest). Trains top-end power on tired legs.
Combined long ride: 2 hrs zone 2 + 2 x 4 min above threshold
197 min2+ hours zone 2 with tempo segments, finishing with 2 x 4 min at 108% FTP. Race-relevant session training decisive efforts after long fatigue.
Additional Sessions
Easy sessions for recovery and active rest between hard training days.
Recovery spin
30 min easy spinning below 55% FTP. Active recovery between hard days.
Recovery spin
35 min easy spinning at 45-50% FTP. Promotes recovery without loading.
VO2max: 5 x 5 min at 110-118% FTP
5 x 5 min at 110-118% FTP with 5 min rest. Hard intervals that drive maximum oxygen uptake.
Alternating threshold/above-threshold: 4 x 8 min
4 x 8 min alternating between 97 and 106% FTP. Trains the ability to alternate between hard and very hard.