These workouts focus on energy management, base strength, and threshold power. Push your power curve out, find your rhythm, and conquer the climbs.
Select a workout, or scroll down to view all workouts.
Duration: 1h 6m
Stress points: 99
Z1: 6m
Z2: 30m
Z3: 1m
Z4: 12m
Z5: 3m
Z6: 13m
Author: Paul deGrandis
Don't go out too hard! Two different microburst blocks followed by a 15 minute threshold OU ramp. Conserve your energy.
Duration: 1h 31m 40s
Stress points: 132
Z1: 4m
Z2: 16m
Z3: 33m
Z4: 25m
Z5: 12m
Z6: 3m
Author: Paul deGrandis
This features a variation of blocks to help strengthen short and long climbs.
Duration: 1h 18m
Stress points: 112
Z1: 28m
Z2: 15m
Z3: 4m
Z4: 7m
Z5: 22m
Z6: 3m
Author: Paul deGrandis
This is like The Gorby's standard 5x5 workout, but the last block is replaced with a small power pyramid. 40-20s, sweet spot, OU-FTP, z2 blocks - you'll hit them all. 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.
Duration: 1h 30m
Stress points: 117
Z1: 18m
Z2: 24m
Z3: -
Z4: 35m
Z5: 14m
Z6: 1m
Author: Paul deGrandis
Based on Momentum Cycling's "War of Attrition." This work-out simulates you being in a 6 person breakaway that then was thinned down to 5,4,3 and then just 2 racers.
Duration: 1h 9m 40s
Stress points: 78
Z1: 7m
Z2: 38m
Z3: 24m
Z4: -
Z5: -
Z6: 1m
Author: Paul deGrandis
A zone 2/3 split session with a interval blast in the middle. Push up that endurance!
Duration: 1h 50m
Stress points: 122
Z1: 8m
Z2: 1h 1m
Z3: 37m
Z4: 1m
Z5: 1m
Z6: 1m
Author: Paul deGrandis
A zone 2/3 split session with a interval blast in the middle. Extended with another power section and 2/3 repeat. Push up that endurance!
Duration: 59m
Stress points: 107
Z1: 7m
Z2: 15m
Z3: 11m
Z4: 12m
Z5: 4m
Z6: 10m
Author: Paul deGrandis
Ramping up and down through all your zones.
Duration: 1h 58m 20s
Stress points: 151
Z1: 20m
Z2: 38m
Z3: 50m
Z4: 5m
Z5: 1m
Z6: 5m
Author: Paul deGrandis
Like the "Mat Hayman Roubaix" training, but with extended Z2/Z3 workloads.
Duration: 1h 31m
Stress points: 144
Z1: 9m
Z2: 22m
Z3: 21m
Z4: 9m
Z5: 29m
Z6: 2m
Author: Paul deGrandis
After a short warm-up, move into an Over-Under 1x20 FTP block, rest, then an onslaught of 40-20s and 5x5 to lift up your tempo recovery ability.
Duration: 52m 10s
Stress points: 71
Z1: 3m
Z2: 6m
Z3: 21m
Z4: 21m
Z5: 1m
Z6: -
Author: Paul deGrandis
Sweet Spot Training (or SST for short) will give great bang for buck. Training at around 90 percent of your threshhold (aka the Sweet Spot) is useful because you can spend quite a bit of time there 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 28m 45s
Stress points: 127
Z1: 5m
Z2: 12m
Z3: 34m
Z4: 28m
Z5: 7m
Z6: 5m
Author: Paul deGrandis
This exercise is designed to increase your comfort at and around your threshold. Use the "Free Ride" blocks for skills/drills and any specific zone you're looking to strengthen, but manage your energy!