A classic, the 2 x 20's. 15 minute warmup, 2x 20 minute FTP efforts and 10 minute recoveries, with 15 minute endurance cool-down

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Do what you want without the fear of hills and descents as this workout supplies you with a flat road to work with.

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Another solid workout with a lot of time at threshold in this last block before race week. Working in and around this zone is super beneficial to any cyclist but being comfortable here is especially great for us gravel folks. Lots of sustained time in the pain cave if we want to be successful. So today, let me be your guide into the cave, but just for practice this time.

3 rounds of sustained work, each getting harder as we go, but also cutting the interval length as we progress as well. It will most likely get you grunting by workouts end, but in a "thank you sir may I have another" kinda way. Or not.

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In today's workout, you will complete a 15 minute 'Free Ride', 5 x short blocks of Threshold (Zone 4) before finishing with a ramped effort right up to Zone 6.

Rapha Cycling Club (RCC) was founded in 2015.

This is a really varied workout to keep your mind engaged and body working hard. The key block is the 15 minute free ride - will you push hard, or take it steady? Your answer should depend on how much you want the Festive 500? If you want it - go hard, to give yourself a big training stress in this final workout.

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5 different interval "Amalgams" for your fitness pleasure! We will be mixing it up with on-bike position changes as well as working on pedaling fluidity. Then 10 minutes right at FTP... You can do it! Follow that up with some short and sharp efforts... #Power! And then a series of "Shark Teeth!" Finish off today with ANOTHER 10 minutes right at FTP! Even though you'll be tired, I know you can do it! #MentalStrength

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With a focus on short efforts, the focus here is on your ability to Attack(!) the group and recover after. The kind of punchy top end acceleration that you will need to compete... against a group or just your own PRs!

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This workout was developed around Valentine's Day and is a special present for a special someone... YOU! The workout is almost bafflingly challenging at times, hence the name. Will it be your sweetheart? Or leave you wondering what just happened? Only one way to find out...

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The couch, or chaise, photo is a cultural highlight surrounding UNBOUND and is always a treat to get to during the ride. Plus, some of the photos taken can be hilarious. Today's session will prepare you to get to the chaise, and more specifically, this session is typically known as an up-and-under session, where you perform periods of time slightly over and then slightly under your long-distance power. This is a great way to get more comfortable at that pace, while also improving that number. Here, you will be doing 8-minute reps — two rounds of 2 minutes above (around 90% FTP) and two rounds of 2 minutes below (around 80% FTP). From a physiological perspective, these sessions help promote fat oxidation and structural changes at a muscular level. UNBOUND Gravel is a grassroots event, organized and managed by folks who are passionate about cycling, and have done so for the primary purpose of providing life-enriching cycling experiences for event participants.

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Focused sets of microbursts that are seemingly random in terms of intensity. Mostly named for this definition of the word, "circus" - "a public scene of frenetic and noisily intrusive activity." That seemed fitting...

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Finishing fast is the key to winning the race. This comes from being able to recover quickly after hard efforts, conserving energy in the race and also being able to attack hard and maintain to the finishline. Warmup for 10minutes with 3 x 1 minute fast pedaling drills >110rpm, then do (6) x 5 minute efforts with each beginning in a short sprint, followed by a effort that tapers to your FTP and then maintain FTP for the final 3 minutes. Recover completely between each one for 3 minutes. Cool-down.

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Designed to increase your overall speed in a time trial, by improving your Functional Threshold Power, do these intervals with 5 rpm faster cadence than your normal cadence.
Warm-up for 10minutes with 3 x 1minute fast pedaling intervals >110rpm. Then do (4) x 10 minutes at 105% of your FTP with a cadence 5rpm faster than normal. Rest for 5 minutes at endurance pace between each. Cool-down.

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Welcome, today we've got 9x3 minute efforts on tap. The bulk of the work isn't overly hard today with a lot of 80% riding but you have to follow the 30 second VO2 effort inside each 3 minute block. 1-3 it's at the beginning. 4-6 it's in the middle. 7-9 it's at the end. Once you're done with that effort, though, you need to settle back into your pace.

We never know when the effort is going to come in a race, so might as well practice some little bursts inside of some good work.

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Proud Welshman Geraint Thomas is one of the most decorated and versatile riders in the sport, capable of winning cobbled classics, time trials and stage races, not to mention Olympic Gold medals on the track. His 2018 Tour De France victory cemented his legacy as one of the sports top riders.

Today's workout gives you the tools to perform like 'G'. One of his favorite trainer workouts takes you through all the zones to keep you sharp and ready for any type of race.

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Like the Great Pyramid of Giza, this workout goes up... And then comes back down. Also like the pyramids, it is a big workout with sustained workloads. Build a monument to your own fitness here!

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Today we've got some builds on tap up to threshold. The catch here is that as we go through these builds our rest (which is already short) will get shorter. Focus on smooth riding as we go and staying "calm" in your upper body and conserve as much as possible.

Efforts like these are certainly common in gravel events, and something worth working on. We will spend a fair amount of time in and above threshold here today. If these efforts feel very manageable to you I would encourage you to start the blocks in higher RPM's and actually let your RPM's get SLOWER as the "climb" increases.

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Quite often when riding loose gravel or dirt, we hit a small hill with some speed, but soon lose this momentum. This results in the need to produce more power at a lower rpm.

Today's session prepares us for such a scenario. Picture yourself hitting the hill with speed, and then grinding over the top.

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Intervals that look like a wave. Surfs Up! "Hang ten, brotha!"

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Another threshold focused session that adds an element of MTB specificity. The main set of intervals consists of repeated anaerobic efforts, followed by a sustained period of time at and above threshold.

Much like an MTB race, you will be required to produce high power with little recovery.

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This workout is similar to a very common FTP building working, the 2x20's, but with a twist. By changing the threshold blocks to Over/Under intervals you may also help train your body to recover when effort goes just below your threshold power.

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Sustaining high levels of lactate requires specific training. This ability to tolerate lactate only comes with precise intervals in training. We can all produce a one-off effort to build lactate, but with carefully planned intervals we can maintain this high level of lactate for an extended period. This is where the training effect happens!

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This session aims to replicate the demands of a mountain bike ride / event, by constantly changing the intensity at which we ride at! Not only does the power demand change, but so does your cadence.

Half of the 'ramp up's' are to be completed at a low cadence of 65rpm, whilst the other half are at your chosen cadence. Meanwhile, the 'ramp down's' are to be completed at a more familiar cadence of 85rpm.

The efforts we complete today are typical of a tough mountain bike ride / race, where you could be riding through any sort of terrain that has varying terrain!

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Pro cyclist Mat Hayman proved that indoor training worked when he won Paris-Roubaix—one of the biggest races in the world—after breaking his arm earlier that year. This workout is how he did it. Note that this workout is made for a pro. If it's too difficult, try completing just one of the interval blocks and skipping the second.

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An effective way to build your aerobic endurance is to perform repeated, short, high power efforts throughout a steady state effort. After building some fatigue with the opening endurance interval, the session finishes with three anaerobic capacity intervals. The more efficient you are in the endurance effort, the stronger you will be for the AC efforts.

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Look who get's to do some "openers" today! You do, I was talking to you. This is good stuff and I think you'll like it. These are not max effort "sprints" but rather building efforts from out of the saddle meant to "open" the legs.

3 rounds of 20 second efforts at 120% with a focus on good high RPM's. I'd like you to start these efforts seated and "sprint" out of the saddle about 10 seconds in and finish standing. Not meant to be deeply difficult, but opening the legs up!

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Yes, these is what I consider one of those "key" workouts, so we are doing it again. The focus is good strength in the over gearing stuff and being as "together' as you can be when close to spun out. RPM variability is KEY to gravel success so nailing this workout is key as well.

If you feel you are knocking this one out of the park, power the RPM's on the lower stuff and hold the same power or a tiny bit more if you like. Be present in your pedal strokes! climbs up and over. Let's go!

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You may not smell great after working your way through the variety of intervals in this workout, but you will be more fit!

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Race winning intervals are exact simulations of what it takes to win a race by attacking the peloton, escaping and maintaining that gap to the finishline.
Warm up for 10 minutes with 3 x 1 minute fast pedaling drill >110rpm. Then 5 minutes at tempo. Now complete 5 x race winning interval. Each is roughly 3:40 in length. Starting with a sprint like effort for 30 seconds, then riding just above your FTP for 3 minutes and finishing with a 10 second sprint at the end to finish strong. Rest well between each for 4 minutes. Cool-down.

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Stand up and make some noise... Or power! A mix of standing and sitting intervals that are designed to help you speak loudly without saying a word!

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The kind of workout that "sneaks" up on you, especially that last interval.

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Sweet Spot Training (or SST for short) will give great bang for buck as you can spend quite a bit of time in the Sweet Spot of your power curve without building up undue amounts of training stress. You can do this workout as much as you'd like and watch your FTP rise over time.

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This is one of the final workouts within the Dirt Destroyer which is a pyramid style workout, hence "The Egyptian".

This is an all round session which will help to boost your endurance, but also your strength as we hit the peak of the pyramid. Here we complete a 1 minute effort at 109% of FTP, critically at 70rpm which really draws on your strength and is what really makes this part of the pyramid a challenge.

This workout keeps things interesting by changing the intensity and the monotony of a steady state effort.

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AKA 'The Quitter'. This is a tough workout that you may be unable to finish. Give it your all and remember that riding to failure pays in both mental and physical gains. You should use this workout to hone your climbing potential after you've developed a solid FTP. Perform 1-2x per week for best results.

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This is a workout with lots of anerobic efforts that build up over time, as recalled by Zwift's resident World Champion cyclist Mike McCarthy. With lots of near threshold effort it should help increase your FTP as it simulates an effort towards the end of a race.

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This Rollercoaster session aims to replicate the demands of a mountain bike ride / event.

Mountain biking generally involves far more variations in effort compared with road riding - so plenty of surges and time spent being over geared!

We touch upon all of these aspects in todays session, as we complete two blocks of alternating intensity, with top end Zone 6 surges thrown in there to replicate the demands of having to get up and over a steep bank or technical section. Feel free to get out of the saddle during the max efforts if you need to.

We also have a 12 minute Sweet Spot effort in the middle, to help continue to develop our endurance.

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A hard workout that requires a lot of "strength" both physically and mentally to accomplish. Thew, in case you didn't know it, is a fancy word meaning, "muscular strength." You learned something new and got more fit. Hard to beat that!

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One of the tricks of the pros in order to improve their time trialing speed is to do some motorpacing for short distances, but at a fast speed. You are going to simulate these kinds of intervals by doing 4 minute efforts near your FTP and keeping the cadence quick.

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Time trial simulations are key to improve your time trial, along with pacing. Each of these mini-time trials is 6 minutes long and I want you to seperate each into 2 minute sections.

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A race simulation on Volcano Climb Forward where you'll tackle 2 laps of the course.

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