High intensity interval training focusing on Micro-bursts.

Zone 2 endurance builder. Keep it steady.

5×4:00 hard-start VO2 intervals (30s @ 140% then 3:30 @ 105%) with equal rest.

Build your sustainable power with this 30-minute session. After a progressive warm-up, tackle four sets of tempo and threshold intervals.

Short priming workout the day before a hard event, using brief high-intensity efforts.

Steady state foundation ride with some tempo efforts.

Tuesday: Week 2 load. Extended to 3x18min. Building volume.

A 15-minute workout with two main sets of 30-second intervals, one gentler and one at your limits.

A 40-minute indoor cycling session designed to simulate long gradients and boost climbing endurance, featuring four blocks of ramping intensity.

Sevens is a high-intensity 30-minute workout with two blocks of seven 30-second maximal efforts, designed to boost your VO2 Max, power, and recovery.

Steady Zone 2 ride aligned with durability research: mostly low intensity with small fluctuations.

Optional Saturday: 20 min easy opener session or walk/stretching. Prevents feeling stale after Fri/Sat rest before Sunday long ride.

Tuesday: Recovery week version. 2x20min at 88-92% FTP. Shorter but maintain intensity.

2 intervals of 20 minutes at 88-92% FTP. Aerobic ceiling & lactate clearance. Cadence 85-95 RPM.

2 intervals of 15 minutes at 88-92% FTP. Aerobic ceiling & lactate clearance. Cadence 85-95 RPM.

This is a tough but short session which is perfect for anyone tight on time, or looking to get a great session done in just half an hour.

A short sharp HIIT session that packs a punch, ideal for those tight on time or looking to get some high quality intervals done without spending hours on the bike.

A short sharp workout which has great bang for buck! In just 15 minutes you'll get a seriously tough workout helping you lose weight, get fitter, or start your day well.

This session starts with a longer threshold section including some cadence work before a really tough finish with some longer sprints!

An intense 30-minute HIIT workout with ramps, sprints, and minimal rest, perfect for a quality training session in a short amount of time.

An intense 30-minute workout with ramps, sprints, and minimal rest, perfect for a quality HIIT session when you're short on time. This workout comes without music.

A quick 15 minute HIIT session that packs a punch with plenty of sprints to get your legs working!

A 15 minute HIIT session that packs a punch with plenty of sprints to get your legs working, this workout comes without music so you can train to your own tunes!

This session is a relatively short but intense, involving longer ramp efforts followed by all out sprints. This will help you develop a stronger sprint and quicker recovery after hard efforts.

This session is a relatively short but intense, involving longer ramp efforts followed by all out sprints. This will help you develop a stronger sprint and quicker recovery after hard efforts.