Workout Library
Every template here is built on a documented training stimulus — VO2max, threshold, sweet spot, endurance, climbing, anaerobic, or recovery. Filter by your goal, your available time, and your current fitness. Open the builder to tweak, save to your library, and start a live session with a connected trainer.
VO2max 5x3
Classic 5×3-min intervals at 120-130% FTP. The benchmark VO2max session.
Threshold 2x20
Two 20-min threshold efforts. The classic FTP-builder.
Sweet Spot 3x12
High-force low-duration threshold work. Most time-efficient FTP builder.
Active Recovery 45min
Easy Z1 spinning. Promotes blood flow without training stress.
Climbing Repeats 4x6
Climbing-specific threshold + VO2max mix. Low cadence, 75 rpm.
Anaerobic 10x30s
Maximum anaerobic power. 10×30s at 175-200% FTP with 90s recovery.
Endurance 2hr Z2
Aerobic base. 2 hours at 65-75% FTP. The foundation of all training.
Time Trial 1x40
40-min race-pace simulation. 95-100% FTP sustained.
HR Ramp Test (LTHR)
Progressive 30-min HR ramp from 60% to 95% LTHR. Detect LTHR.
HR Zone 1 Recovery
60 min at Z1 (60-70% LTHR). Active recovery without training stress.