TT Tune-Up

Plan overview

Weeks: 9

Duration: 5h 49m/week

Stress points: 346/week

Workouts: 51

Total duration: 52h 17m

Total stress points: 3118

Zone distribution

Z1: 18h 37m

Z2: 11h 49m

Z3: 8h 25m

Z4: 8h 47m

Z5: 1h 47m

Z6: 2h 53m

36%
23%
16%
17%
3%
6%


Select a week, or scroll down to view all workouts.

Week 0

Workouts: 3

Total duration: 3h 23m

Total stress points: 176

Average workout:

Duration: 1h 8m

Stress points: 59

Zone distribution

Z1: 51m

Z2: 1h 27m

Z3: 47m

Z4: 14m

Z5: 2m

Z6: 2m

25%
43%
23%
7%
1%
1%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h 11m

Stress points: 59

Zone distribution

Z1: 17m

Z2: 48m

Z3: -

Z4: 7m

Z5: -

Z6: -

23%
67%
0%
10%
0%
0%

Aerobic endurance workouts are aimed at improving your efficiency at lower intensity levels. Training your muscles to access fat as its main fuel source and preserve your precious glycogen stores for the finale. After warming up, you will be completing a series of long aerobic efforts with short recovery. Keep an eye on your heart rate response to the sustained power. Are you achieving the same heart rate in the third effort as the first?

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Workout overview

Duration: 1h 2m 30s

Stress points: 50

Zone distribution

Z1: 20m

Z2: 35m

Z3: 1m

Z4: 4m

Z5: 1m

Z6: 2m

32%
56%
2%
6%
2%
2%

Long, low intensity efforts aren't the only way to build endurance. By incorporating short surges into a steady effort you will increase your oxygen uptake and training stimulus. Completing a low intensity effort with a surge every 4 minutes should feel comfortable, but the constant change in power and surging, will provide you with big gains in endurance.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h 9m

Stress points: 67

Zone distribution

Z1: 14m

Z2: 5m

Z3: 46m

Z4: 3m

Z5: 1m

Z6: -

21%
7%
67%
4%
1%
0%

Tempo riding is a great way to improve your aerobic efficiency. Today's session consists of long tempo efforts. However, to focus more on muscular endurance, the target cadence starts at 75rpm and increases by 5rpm every 5min.

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Week 1

Workouts: 6

Total duration: 5h 45m

Total stress points: 309

Average workout:

Duration: 57m

Stress points: 52

Zone distribution

Z1: 2h 7m

Z2: 1h 49m

Z3: 37m

Z4: 49m

Z5: 13m

Z6: 10m

37%
32%
11%
14%
4%
3%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 52m

Stress points: 50

Zone distribution

Z1: 26m

Z2: 11m

Z3: 1m

Z4: 5m

Z5: 8m

Z6: 1m

51%
20%
2%
10%
15%
1%

After completing a warm up that includes some high rpm sprints and a short threshold effort, the main sets today include short efforts at VO2max with short recovery. By completing short efforts above threshold you are able to accumulate more time in this area than if completed in longer efforts. The short recovery periods also increase oxygen uptake. Particularly towards the end of the set!

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Workout overview

Duration: 1h 3m

Stress points: 51

Zone distribution

Z1: 19m

Z2: 37m

Z3: -

Z4: 8m

Z5: -

Z6: -

29%
59%
0%
12%
0%
0%

Aerobic Endurance workouts are aimed at improving your efficiency at lower intensity levels. Training your muscles to access fat as its main fuel source and preserve your precious glycogen stores for the finale. After warming up, you will be completing a series of long aerobic efforts with short recovery. Keep an eye on your heart rate response to the sustained power. Are you achieving the same heart rate in the third effort as the first?

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 59m

Stress points: 51

Zone distribution

Z1: 38m

Z2: 7m

Z3: 1m

Z4: 4m

Z5: 1m

Z6: 8m

65%
11%
2%
7%
2%
14%

After completing a good warm up the main sets consist of sustained high-power intervals with full recovery. Anaerobic endurance involves high cadence and big power, along with the ability to resist fatigue. Throughout each interval observe your cadence and heart rate. Is your cadence dropping with fatigue and your heart rate rising?

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Workout overview

Duration: 54m 30s

Stress points: 56

Zone distribution

Z1: 17m

Z2: 10m

Z3: 3m

Z4: 24m

Z5: 2m

Z6: -

30%
18%
5%
44%
3%
0%

Today's session consists of sustained cruise intervals. However, each cruise interval is proceeded by a hard Zone 5 interval. Cruise intervals are performed within Zone 4, however we are changing the target power every minute from slightly up and down within a narrow power band. Focus on controlled breathing and pedaling at a cadence similar to your time trial cadence.

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Workout overview

Duration: 1h

Stress points: 49

Zone distribution

Z1: 12m

Z2: 41m

Z3: 1m

Z4: 4m

Z5: 1m

Z6: 1m

20%
68%
2%
7%
2%
2%

After warming up, the focus is on improving your aerobic endurance. The main set consists of a steady aerobic effort. However, every few minutes you will perform a short surge at high power.

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Workout overview

Duration: 56m

Stress points: 52

Zone distribution

Z1: 15m

Z2: 5m

Z3: 31m

Z4: 4m

Z5: 1m

Z6: -

28%
8%
55%
7%
2%
0%

Tempo riding is a great way to improve your aerobic efficiency. Today's session consists of a pair of long tempo efforts. However, to focus more on muscular endurance, the target cadence starts at 75rpm and increases by 5rpm every 5min.

✓ Available in ZwiftView workoutMore workouts like this

Week 2

Workouts: 6

Total duration: 6h 24m

Total stress points: 351

Average workout:

Duration: 1h 4m

Stress points: 59

Zone distribution

Z1: 2h 20m

Z2: 1h 59m

Z3: 47m

Z4: 47m

Z5: 17m

Z6: 14m

37%
31%
12%
12%
4%
4%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h

Stress points: 60

Zone distribution

Z1: 30m

Z2: 11m

Z3: 1m

Z4: 5m

Z5: 12m

Z6: 1m

51%
18%
2%
8%
20%
1%

After completing a warm up that includes some high rpm sprints and a short threshold effort, the main sets today include short efforts at VO2max with short recovery. By completing short efforts above threshold you are able to accumulate more time in this area than if completed in longer efforts. The short recovery periods also increase oxygen uptake. Particularly towards the end of the set!

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h 11m

Stress points: 59

Zone distribution

Z1: 17m

Z2: 48m

Z3: -

Z4: 7m

Z5: -

Z6: -

23%
67%
0%
10%
0%
0%

Aerobic endurance workouts are aimed at improving your efficiency at lower intensity levels. Training your muscles to access fat as its main fuel source and preserve your precious glycogen stores for the finale. After warming up, you will be completing a series of long aerobic efforts with short recovery. Keep an eye on your heart rate response to the sustained power. Are you achieving the same heart rate in the third effort as the first?

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h 12m

Stress points: 64

Zone distribution

Z1: 49m

Z2: 6m

Z3: 1m

Z4: 3m

Z5: 1m

Z6: 12m

68%
8%
1%
4%
1%
17%

After completing a good warm up the main sets consist of sustained high-power intervals with full recovery. Anaerobic endurance involves high cadence and big power, along with the ability to resist fatigue. Throughout each interval observe your cadence and heart rate. Is your cadence dropping with fatigue and your heart rate rising?

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 54m 30s

Stress points: 56

Zone distribution

Z1: 17m

Z2: 10m

Z3: 3m

Z4: 24m

Z5: 2m

Z6: -

30%
18%
5%
44%
3%
0%

Today's session consists of sustained cruise intervals. However, each cruise interval is proceeded by a hard Zone 5 interval. Cruise intervals are performed within Zone 4, however we are changing the target power every minute from slightly up and down within a narrow power band. Focus on controlled breathing and pedaling at a cadence similar to your time trial cadence.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h

Stress points: 49

Zone distribution

Z1: 12m

Z2: 41m

Z3: 1m

Z4: 4m

Z5: 1m

Z6: 1m

20%
68%
2%
7%
2%
2%

After warming up, the focus is on improving your aerobic endurance. The main set consists of a steady aerobic effort with target power at 70%. However, every 5 minutes you will perform a Zone 5 surge.

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Workout overview

Duration: 1h 6m

Stress points: 63

Zone distribution

Z1: 15m

Z2: 5m

Z3: 41m

Z4: 4m

Z5: 1m

Z6: -

23%
7%
62%
6%
2%
0%

Tempo riding is a great way to improve your aerobic efficiency. Today's session consists of a pair of long tempo efforts. However, to focus more on muscular endurance, the target cadence starts at 75rpm and increases by 5rpm every 5min.

✓ Available in ZwiftView workoutMore workouts like this

Week 3

Workouts: 6

Total duration: 6h 15m

Total stress points: 357

Average workout:

Duration: 1h 3m

Stress points: 60

Zone distribution

Z1: 2h

Z2: 1h 42m

Z3: 1h

Z4: 1h 4m

Z5: 24m

Z6: 6m

32%
27%
16%
17%
6%
2%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h 8m

Stress points: 71

Zone distribution

Z1: 37m

Z2: 9m

Z3: 1m

Z4: 3m

Z5: 18m

Z6: 1m

54%
13%
1%
4%
26%
1%

After completing a warm up that includes some high rpm sprints and a short threshold effort, the main sets today include short efforts at VO2max with short recovery. By completing short efforts above threshold you are able to accumulate more time in this area than if completed in longer efforts. The short recovery periods also increase oxygen uptake. Particularly towards the end of the set!

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h

Stress points: 51

Zone distribution

Z1: 11m

Z2: 39m

Z3: 1m

Z4: 4m

Z5: 1m

Z6: 4m

18%
65%
2%
7%
2%
7%

Increasing your anaerobic capacity will help you become a stronger cyclist. Anaerobic energy can be used for a short burst at a higher power output than your FTP. To improve your anaerobic capacity we need to produce high power efforts between a range of shorter durations. In this session we replicate AC intervals performed on a climb by adding a target rpm. The climb starts out steady enough, before ramping up to the finish with high power.

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Workout overview

Duration: 1h 30s

Stress points: 65

Zone distribution

Z1: 17m

Z2: 10m

Z3: 3m

Z4: 30m

Z5: 2m

Z6: -

27%
17%
4%
50%
2%
0%

Today's session consists of sustained cruise intervals. However, each cruise interval is proceeded by a hard Zone 5 interval. Cruise intervals are performed within Zone 4, however we are changing the target power every minute from slightly up and down within a narrow power band. Focus on controlled breathing and pedaling at a cadence similar to your time trial cadence.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h 2m 30s

Stress points: 50

Zone distribution

Z1: 20m

Z2: 35m

Z3: 1m

Z4: 4m

Z5: 1m

Z6: 2m

32%
56%
2%
6%
2%
2%

Long, low intensity efforts aren't the only way to build endurance. By incorporating short surges into a steady effort you will increase your oxygen uptake and training stimulus. Completing a low intensity effort with a surge every 4 minutes should feel comfortable, but the constant change in power and surging, will provide you with big gains in endurance.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 55m

Stress points: 53

Zone distribution

Z1: 21m

Z2: 5m

Z3: 8m

Z4: 20m

Z5: 1m

Z6: -

38%
9%
15%
36%
2%
0%

To build endurance and aerobic efficiency we need to perform long steady efforts. Today's session comprises of a pair of sub-threshold efforts. After opening the interval with a Zone 5 surge, the remaining time will gradually increase over the duration of the effort. Observe how much this increase in power affects your heart rate.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h 9m

Stress points: 67

Zone distribution

Z1: 14m

Z2: 5m

Z3: 46m

Z4: 3m

Z5: 1m

Z6: -

21%
7%
67%
4%
1%
0%

Tempo riding is a great way to improve your aerobic efficiency. Today's session consists of long tempo efforts. However, to focus more on muscular endurance, the target cadence starts at 75rpm and increases by 5rpm every 5min.

✓ Available in ZwiftView workoutMore workouts like this

Week 4

Workouts: 6

Total duration: 6h 13m

Total stress points: 358

Average workout:

Duration: 1h 2m

Stress points: 60

Zone distribution

Z1: 2h

Z2: 1h 38m

Z3: 1h 12m

Z4: 48m

Z5: 27m

Z6: 8m

32%
26%
19%
13%
7%
2%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h 7m

Stress points: 68

Zone distribution

Z1: 39m

Z2: 5m

Z3: 1m

Z4: 2m

Z5: 20m

Z6: -

58%
8%
1%
3%
30%
0%

After completing a warm up, the main sets today include 20 short efforts at VO2max effort with short recovery. By completing short efforts above threshold you are able to accumulate more time in this area than if completed in longer efforts. The short recovery periods also increase oxygen uptake. Particularly towards the end of the set!

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Workout overview

Duration: 1h

Stress points: 54

Zone distribution

Z1: 11m

Z2: 38m

Z3: 1m

Z4: 4m

Z5: 1m

Z6: 5m

18%
63%
2%
7%
2%
8%

Increasing your anaerobic capacity will help you become a stronger cyclist. Anaerobic energy can be used for a short burst at a higher power output than your FTP. To improve your anaerobic capacity we need to produce high power efforts between 30sec and 3min. In this session we replicate AC intervals performed on a climb by adding a target RPM. The climb starts out steady enough, before ramping up to the finish with high power.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h 30s

Stress points: 65

Zone distribution

Z1: 17m

Z2: 10m

Z3: 3m

Z4: 30m

Z5: 2m

Z6: -

27%
17%
4%
50%
2%
0%

Today's session consists of sustained cruise intervals. However, each cruise interval is proceeded by a hard Zone 5 interval. Cruise intervals are performed within Zone 4, however we are changing the target power every minute from slightly up and down within a narrow power band. Focus on controlled breathing and pedaling at a cadence similar to your time trial cadence.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h 2m 30s

Stress points: 50

Zone distribution

Z1: 20m

Z2: 35m

Z3: 1m

Z4: 4m

Z5: 1m

Z6: 2m

32%
56%
2%
6%
2%
2%

Long, low intensity efforts aren't the only way to build endurance. By incorporating short surges into a steady effort you will increase your oxygen uptake and training stimulus. Completing a low intensity effort with a surge every few minutes should feel comfortable, but the constant change in power and surging, will provide you with big gains in endurance.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h 9m

Stress points: 67

Zone distribution

Z1: 14m

Z2: 5m

Z3: 46m

Z4: 3m

Z5: 1m

Z6: -

21%
7%
67%
4%
1%
0%

Tempo riding is a great way to improve your aerobic efficiency. Today's session consists of longer tempo efforts. However, to focus more on muscular endurance, the target cadence starts at 75rpm and increases by 5rpm every 5min.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 54m

Stress points: 54

Zone distribution

Z1: 19m

Z2: 5m

Z3: 21m

Z4: 5m

Z5: 3m

Z6: 1m

36%
9%
39%
9%
5%
2%

Steady tempo efforts are great. But by incorporating some high intensity efforts into them, you will improve your body's ability to work aerobically for long periods. Today's sessions consists of long tempo efforts with a surge every few minutes.

✓ Available in ZwiftView workoutMore workouts like this

Week 5

Workouts: 6

Total duration: 6h 4m

Total stress points: 372

Average workout:

Duration: 1h 1m

Stress points: 62

Zone distribution

Z1: 2h 20m

Z2: 53m

Z3: 51m

Z4: 1h 22m

Z5: 17m

Z6: 21m

38%
14%
14%
23%
5%
6%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 54m

Stress points: 56

Zone distribution

Z1: 28m

Z2: 7m

Z3: 1m

Z4: 4m

Z5: 10m

Z6: 5m

52%
12%
2%
7%
18%
8%

This is a very high level of intensity that requires mental and physical perseverance. As well as improving your ability to produce sustained power above threshold, AC training will also improve your ability to recover from high intensity efforts and repeat them again and again. With a longer set of hard efforts followed by a series of shorter efforts, you will need to stay focused today!

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Workout overview

Duration: 1h 1m 30s

Stress points: 70

Zone distribution

Z1: 15m

Z2: 7m

Z3: 2m

Z4: 36m

Z5: 2m

Z6: -

24%
11%
3%
59%
2%
0%

Today's session consists of sustained cruise intervals. However, each cruise interval is proceeded by a hard Zone 5 interval. Cruise intervals are performed within Zone 4, however we are changing the target power every minute from slightly up and down within a narrow power band. Focus on controlled breathing and pedaling at a cadence similar to your time trial cadence.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h 6m 20s

Stress points: 55

Zone distribution

Z1: 18m

Z2: 25m

Z3: 9m

Z4: 13m

Z5: 1m

Z6: -

28%
37%
14%
20%
2%
0%

Endurance sessions are the ideal time to focus on improving your pedaling. Power is not the focus in this session. Throughout today's endurance ride we will be increasing the focus on your cardiovascular endurance, by challenging your ability to pedal at a high cadence. A fun session that includes a range of high rpm intervals.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 56m

Stress points: 66

Zone distribution

Z1: 33m

Z2: 4m

Z3: 2m

Z4: 2m

Z5: -

Z6: 15m

58%
8%
4%
4%
0%
27%

The focus of today's session is to improve your ability to produce power. To be able to turn a big gear faster. By completing high power intervals with slightly less cadence, we increase the torque applied to the crank, boosting muscular endurance power. Two sets of short intervals with short recovery. However, the opening high power effort has a target cadence of 85rpm, before completing the remaining time at a self selected cadence.

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Workout overview

Duration: 1h 4m

Stress points: 61

Zone distribution

Z1: 26m

Z2: 5m

Z3: 10m

Z4: 22m

Z5: 2m

Z6: -

41%
8%
15%
34%
2%
0%

To build endurance and aerobic efficiency we need to perform long steady efforts. Today's session comprises of a series of sub-threshold efforts. After opening the interval with a Zone 5 surge, the remaining minutes will gradually increase in power over the duration of the effort. Observe how much this increase in power affects your heart rate.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h 2m

Stress points: 64

Zone distribution

Z1: 19m

Z2: 5m

Z3: 28m

Z4: 5m

Z5: 3m

Z6: 1m

31%
8%
45%
8%
5%
2%

Steady Tempo efforts are great. But by incorporating 30 second high intensity efforts into them, you will improve your body's ability to work aerobically for long periods. Today's sessions consists of some sustained tempo efforts with a surge every few minutes.

✓ Available in ZwiftView workoutMore workouts like this

Week 6

Workouts: 6

Total duration: 6h 9m

Total stress points: 394

Average workout:

Duration: 1h 2m

Stress points: 66

Zone distribution

Z1: 2h 10m

Z2: 59m

Z3: 1h 14m

Z4: 1h 13m

Z5: 4m

Z6: 29m

35%
16%
20%
20%
1%
8%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h 2m

Stress points: 74

Zone distribution

Z1: 31m

Z2: 6m

Z3: 3m

Z4: 12m

Z5: -

Z6: 11m

50%
9%
5%
19%
0%
17%

The aim today is to both work on your anaerobic capacity, and to also improve your aerobic efficiency. Start out completing a series of AC intervals, before finishing with a sustained sweet spot effort. By depleting your carbohydrate stores with the AC intervals, the sweet spot effort may not be as comfortable as it should be!

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Workout overview

Duration: 59m

Stress points: 69

Zone distribution

Z1: 16m

Z2: 5m

Z3: 1m

Z4: 36m

Z5: 1m

Z6: -

28%
8%
2%
61%
2%
0%

Today's session consists of moderate duration cruise intervals. Cruise intervals are performed within Zone 4.However we are changing the target power throughout the effort. Some intervals increase, while others decrease in target power. Focus on controlled breathing and pedaling at a cadence similar to your time trial cadence.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h 6m 20s

Stress points: 55

Zone distribution

Z1: 18m

Z2: 25m

Z3: 9m

Z4: 13m

Z5: 1m

Z6: -

28%
37%
14%
20%
2%
0%

Endurance sessions are the ideal time to focus on improving your pedaling. Power is not the focus in this session. Throughout today's endurance ride we will be increasing the focus on your cardiovascular endurance, by challenging your ability to pedal at a high cadence. A fun session that includes a range of high RPM intervals.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h

Stress points: 70

Zone distribution

Z1: 19m

Z2: 5m

Z3: 26m

Z4: 2m

Z5: -

Z6: 8m

32%
8%
43%
3%
0%
13%

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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Workout overview

Duration: 59m

Stress points: 66

Zone distribution

Z1: 21m

Z2: 15m

Z3: 10m

Z4: 2m

Z5: 1m

Z6: 10m

36%
25%
17%
3%
2%
17%

The focus of today's session is to improve your ability to produce power. To be able to turn a big gear faster. By completing high power intervals with slightly less cadence, we increase the torque applied to the crank, boosting muscular endurance power.

Two different sets of work today. The first set involves longer steady efforts, while the second set involves high power shorter efforts. However, both sets open up with a surge interval at lower cadence.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h 3m

Stress points: 60

Zone distribution

Z1: 24m

Z2: 5m

Z3: 25m

Z4: 8m

Z5: 1m

Z6: -

39%
7%
40%
13%
2%
0%

There is no getting away from the benefit of longer steady efforts. To improve the stimulus of this type of training even further, these are the perfect prelude to finish with repeated, high power, short efforts.

Today we have two long sweet spot efforts finished with a series of high cadence, threshold intervals.

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Week 7

Workouts: 6

Total duration: 6h 10m

Total stress points: 414

Average workout:

Duration: 1h 2m

Stress points: 69

Zone distribution

Z1: 2h 23m

Z2: 41m

Z3: 1h 6m

Z4: 1h 17m

Z5: 2m

Z6: 41m

39%
11%
18%
21%
1%
11%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h 2m

Stress points: 74

Zone distribution

Z1: 34m

Z2: 6m

Z3: 2m

Z4: 8m

Z5: -

Z6: 13m

55%
9%
3%
13%
0%
20%

The aim today is to both work on your anaerobic capacity, and to also improve your aerobic efficiency. We do this by completing as series of AC intervals, before finishing with a sweet spot effort. By depleting your carbohydrate stores with the AC intervals, the sweet spot effort may not be as comfortable as it should be!

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h 3m 45s

Stress points: 75

Zone distribution

Z1: 18m

Z2: 4m

Z3: 14m

Z4: 27m

Z5: 1m

Z6: -

28%
6%
22%
42%
2%
0%

Today's session consists of 4 long cruise intervals. Cruise intervals are performed within Zone 4. However, we are starting with the hardest interval 1st, and decreasing the power slightly for each interval thereafter. Observe your heart rate across the 4 intervals. Is it decreasing along with the target power? Focus on controlled breathing and pedaling at a cadence similar to your time trial cadence.

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Workout overview

Duration: 1h 3m

Stress points: 58

Zone distribution

Z1: 12m

Z2: 17m

Z3: 32m

Z4: -

Z5: -

Z6: 2m

19%
27%
52%
0%
0%
3%

Building endurance doesn't just involve long, low power efforts. In this session we challenge your aerobic energy pathways with a range of efforts. Opening with a longer Zone 2 effort, we build into a some neuromuscular work, before finishing with a Zone 3 effort that starts at the top of the range and gradually decreases.

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Workout overview

Duration: 1h

Stress points: 72

Zone distribution

Z1: 19m

Z2: 5m

Z3: 10m

Z4: 18m

Z5: -

Z6: 8m

32%
8%
17%
30%
0%
13%

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 anaerobic capacity intervals, the session then requires a steady sweet spot effort, punctuated with short surges.

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Workout overview

Duration: 58m

Stress points: 77

Zone distribution

Z1: 31m

Z2: 5m

Z3: 2m

Z4: 2m

Z5: -

Z6: 18m

53%
9%
3%
3%
0%
31%

The focus of today's session is to improve your ability to produce power. To be able to turn a big gear faster. By completing high power intervals with slightly less cadence, we increase the torque applied to the crank, boosting muscular endurance power.

2 different sets of work today. The 1st set involves shorter 2min intervals that begin with 30sec of high power / low rpm effort. The 2nd set involves 4 x 2min intervals decreasing in power across the intervals.

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Workout overview

Duration: 1h 3m

Stress points: 58

Zone distribution

Z1: 29m

Z2: 5m

Z3: 6m

Z4: 22m

Z5: 1m

Z6: -

47%
7%
10%
35%
2%
0%

There is no getting away from the benefit of longer steady efforts. To improve the stimulus of this type of training even further, these are the perfect prelude to finish with repeated, high power, short efforts.

Today we have a longer sweet spot effort finished with high cadence, threshold intervals.

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Week 8

Workouts: 6

Total duration: 5h 56m

Total stress points: 387

Average workout:

Duration: 59m

Stress points: 65

Zone distribution

Z1: 2h 26m

Z2: 41m

Z3: 50m

Z4: 1h 13m

Z5: 2m

Z6: 44m

41%
11%
14%
21%
1%
12%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 56m 30s

Stress points: 59

Zone distribution

Z1: 35m

Z2: 6m

Z3: -

Z4: 5m

Z5: -

Z6: 11m

62%
10%
0%
9%
0%
20%

This is a very high level of intensity that requires mental and physical perseverance. Not only is it important to increase your ability to produce short, high powered efforts, so to is the importance of being able to repeat these efforts with little recovery. In today's session the efforts get shorter, but the power increases.

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Workout overview

Duration: 57m 45s

Stress points: 69

Zone distribution

Z1: 18m

Z2: 4m

Z3: 1m

Z4: 32m

Z5: 1m

Z6: 2m

31%
7%
2%
55%
2%
3%

Today's session consists of three long cruise intervals. However, each long interval includes a short surge to begin the effort and mid way through. Being able to return to threshold power after surging is an important aspect of fitness. Focus on controlled breathing and pedaling at a cadence similar to your time trial cadence.

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Workout overview

Duration: 1h 3m

Stress points: 58

Zone distribution

Z1: 12m

Z2: 17m

Z3: 32m

Z4: -

Z5: -

Z6: 2m

19%
27%
52%
0%
0%
3%

Building endurance doesn't just involve long, low power efforts. In this session we challenge your aerobic energy pathways with a range of efforts.

Opening with a Zone 2 effort, we build into a some neuromuscular work, before finishing with a Zone 3 effort that starts at the top of the range and gradually decreases.

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Workout overview

Duration: 1h 2m 15s

Stress points: 69

Zone distribution

Z1: 27m

Z2: 5m

Z3: 7m

Z4: 12m

Z5: -

Z6: 11m

43%
8%
11%
19%
0%
18%

A challenging session that requires completing race-like intervals, involving efforts of anaerobic capacity, sweet spot and neuromuscular power.

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Workout overview

Duration: 57m 20s

Stress points: 75

Zone distribution

Z1: 31m

Z2: 5m

Z3: 2m

Z4: 2m

Z5: -

Z6: 17m

54%
9%
3%
3%
0%
30%

The focus of today's session is to improve your ability to produce power. To be able to turn a big gear faster. By completing high power intervals with slightly less cadence, we increase the torque applied to the crank, boosting muscular endurance power.

Two different sets of work today. The first set involves shorter intervals that finish with surges of high power / low rpm effort. The second set involves shorter intervals decreasing in power across the intervals.

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Workout overview

Duration: 59m

Stress points: 57

Zone distribution

Z1: 23m

Z2: 5m

Z3: 8m

Z4: 22m

Z5: 1m

Z6: -

40%
8%
13%
38%
2%
0%

There is no getting away from the benefit of longer steady efforts. To improve the stimulus of this type of training even further, these are the perfect prelude to finish with repeated, high power, short efforts. Today we have a 20min Sweet Spot effort finished with 5 x 1min high cadence, threshold intervals.

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