Training

WORKOUT FILE BUILDER

Choose a workout structure, enter your FTP and HR zones, and download a structured training file for Zwift (ZWO), Wahoo/Garmin (ERG), or MRC Studio.

Workout Configuration

Workout Type

3 sets of 12 minutes at 84-97% FTP. High-force low-duration threshold work — the most time-efficient FTP builder.

FTP (watts)

Enable heart-rate targeting

3 sets of 12 minutes at 84-97% FTP. High-force low-duration threshold work — the most time-efficient FTP builder.

Total: 1h 14m

Intervals: 8 blocks

Three formats covering all major indoor cycling platforms.

Warmup

10m 00s

125→188W

Main Set (1/3) > Sweet Spot

12m 00s

225W

Main Set (1/3) > Recovery

6m 00s

138W

Main Set (2/3) > Sweet Spot

12m 00s

225W

Main Set (2/3) > Recovery

6m 00s

138W

Main Set (3/3) > Sweet Spot

12m 00s

225W

Main Set (3/3) > Recovery

6m 00s

138W

Cooldown

10m 00s

188→100W