• 10 min cadence w/15 min z3

    1h 7m | 64 SP

  • 1 hour cadence change z2/z1

    2h | 104 SP

  • 4x10 min threshold w/3 min rest

    1h 5m | 94 SP

  • 4x10 min z4 w/2 min rest

    1h 2m | 92 SP

  • 5x5 minute above FTP

    1h | 74 SP

  • 8-10x2 min z5 w/2 min rest

    1h | 74 SP

  • Tempo with Bursts

    1h 51m | 130 SP

  • z5 3 sets of 1min/1:30/2 min

    55m | 60 SP

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  • Sweet spot Builds

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  • Sweet spot Builds

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  • Endurance #3

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  • Absa Cape Epic Workout 3

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    1h 15m | 87 SP

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  • 5. Sunday - VO2/OU/LT: "The Shinnick"

    2h | 153 SP