Workout overview
Duration: 1h 20m
Stress points: 91
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
60-90 minutes to burn
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Workout overview
Duration: 1h 30m
Stress points: 96
Zone distribution
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.
Workout overview
Duration: 1h 21m
Stress points: 86
Zone distribution
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.
Workout overview
Duration: 1h 20m 30s
Stress points: 88
Zone distribution
Z1: 23m
Z2: 7m
Z3: 46m
Z4: -
Z5: -
Z6: 5m
This is a pretty full on effort that will give users an idea of the training sessions that were required for Mat Hayman to win Paris Roubaix. If you find it too difficult, try to complete just one of the two blocks of intervals.
Authored by Keven Poulton
Workout overview
Duration: 35m
Stress points: 33
Zone distribution
Z1: 9m
Z2: 6m
Z3: 14m
Z4: 3m
Z5: 2m
Z6: 1m
Introductory workout to be done prior to starting a training plan
Workout overview
Duration: 1h 25m
Stress points: 98
Zone distribution
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.