Workout overview
Duration: 1h 20m
Stress points: 101
Zone distribution
Z1: 18m
Z2: 20m
Z3: 2m
Z4: 40m
Z5: -
Z6: -
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
Duration: 1h 20m
Stress points: 101
Z1: 18m
Z2: 20m
Z3: 2m
Z4: 40m
Z5: -
Z6: -
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
Duration: 1h 30m
Stress points: 96
Z1: -
Z2: -
Z3: 1h 30m
Z4: -
Z5: -
Z6: -
Do what you want without the fear of hills and descents as this workout supplies you with a flat road to work with.
Duration: 1h 21m
Stress points: 98
Z1: 9m
Z2: 36m
Z3: 1m
Z4: 18m
Z5: 18m
Z6: -
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.
Duration: 1h 15m 30s
Stress points: 99
Z1: 19m
Z2: 6m
Z3: 44m
Z4: -
Z5: 2m
Z6: 5m
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.
Duration: 1h 25m
Stress points: 104
Z1: 11m
Z2: 11m
Z3: 32m
Z4: 30m
Z5: 1m
Z6: -
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.
Duration: 1h 12m
Stress points: 70
Z1: 13m
Z2: 3m
Z3: 56m
Z4: -
Z5: -
Z6: -
Effort durations: 1min, 4min, 7min, 12min, 15sec, 15sec