Cycling workouts for every goal
100+ structured cycling workouts with clear targets, indoor and outdoor instructions, and free downloads for Zwift, Garmin and any smart trainer. Every session explains what it trains and why it works.
Endurance
Aerobic base rides — the foundation every other quality is built on.
Steady Upper Zone 2
60-90 min · 52-64 TSS
Productive aerobic riding at upper Zone 2. This is where aerobic efficiency gains happen - purposeful effort that builds your cardiovascular engine.
Cadence Play
60-90 min · 52-64 TSS
An upper Zone 2 ride with alternating cadence blocks to improve pedaling efficiency. Low cadence builds strength, high cadence builds coordination.
Progressive Endurance
60-122 min · 65-80 TSS
Gradually build effort across the ride from mid to upper Zone 2. Teaches pacing and finishes in productive aerobic territory.
Hilly Endurance
75-122 min · 59-72 TSS
Use terrain to add variety. Climb in upper Zone 2, recover on descents. The changing effort keeps the ride interesting while building aerobic fitness.
Long Aerobic Ride
120-180 min · 82-100 TSS
Extended steady riding to develop deep aerobic fitness. The duration does the work - keep intensity honest and resist the urge to push.
Upper Zone 2 Endurance
60-90 min · 41-50 TSS
Productive aerobic riding in upper Zone 2. Purposeful but sustainable - this is where your aerobic efficiency improves.
Endurance with Openers
60-90 min · 53-65 TSS
An upper Zone 2 ride with short accelerations to keep the legs responsive. The bursts are not hard enough to create fatigue but add neuromuscular stimulus.
Terrain Explorer
75-120 min · 62-75 TSS
Ride a new route or roads you do not usually take. The focus is exploring while maintaining a productive aerobic effort.
Conversation Pace
60-120 min · 55-67 TSS
A discipline ride at true conversational pace. Most riders drift too hard on easy days - holding a genuinely moderate effort for the full ride is the skill this session trains.
Tempo & Sweet Spot
Sustained, productive efforts below threshold — the most efficient path to a higher FTP.
Tempo Blocks
47-84 min · 49-59 TSS
Two solid blocks of tempo riding within an endurance ride. This builds your ability to sustain a steady, purposeful effort.
Fartlek Ride
45-92 min · 43-53 TSS
Use the terrain to vary your effort naturally. Push on uphills, recover on flats and descents. A fun way to build fitness without rigid structure.
Climbing Tempo
45-90 min · 44-54 TSS
Find a long, gradual climb and ride it at tempo. Climbing at tempo builds specific fitness for sustained efforts on the road.
Progressive Ride
60-100 min · 60-73 TSS
Build from endurance to tempo over the ride. This teaches your body to find another gear when you're already moving - a key skill for outdoor riding.
Sweet Spot Cruise
43-85 min · 55-67 TSS
Sustained effort just below threshold - the most efficient intensity for building FTP. Challenging but sustainable.
Moderate Tempo Ride
60-120 min · 69-84 TSS
A purposeful ride with some tempo effort. Push a little harder than easy, but stay controlled.
Tempo with Surges
45-70 min · 40-48 TSS
Tempo riding with short accelerations mixed in. Simulates the variable pace of group rides and outdoor racing.
Triple Tempo
63-89 min · 59-72 TSS
Three solid tempo blocks that add up to a big aerobic dose. More total time at tempo than the classic two-block session, without the mental load of one long effort.
Long Block Tempo
65-87 min · 62-75 TSS
Two long tempo blocks for a bigger aerobic dose. Extending the blocks past 20 minutes teaches your body to stay efficient when the effort stops feeling fresh.
Threshold
Work at and around FTP to raise the effort you can sustain for an hour.
Classic 2x20
70-95 min · 69-84 TSS
The gold standard for building threshold power. Two sustained efforts that challenge your body to adapt at the intensity where fitness gains are greatest.
3x10 Threshold
50-70 min · 43-53 TSS
Three focused threshold efforts with generous recovery. Shorter intervals make it easier to hold good form and target power.
4x8 Threshold
56-85 min · 66-81 TSS
Four solid efforts at threshold. The shorter duration lets you hit the power target precisely - quality over quantity.
Over-Unders
46-77 min · 57-69 TSS
Alternating above and below threshold teaches your body to clear lactate while maintaining power - a crucial ability for racing and hard group rides.
Hill Repeats — Threshold
57-81 min · 49-59 TSS
Find a 3-5 minute climb and ride it at threshold. Climbing adds resistance naturally - a simple, effective way to build power outdoors.
Sweet Spot Intervals
65-85 min · 54-66 TSS
Classic sweet spot work to push your threshold higher. Challenging but sustainable - the most efficient intensity for building FTP.
Criss-Cross
46-77 min · 52-63 TSS
Alternating between sweet spot and threshold keeps the effort variable and engages your body's ability to respond to changes - simulating real-world riding.
Sprint-Building Sweet Spot
63-78 min · 47-57 TSS
Building sprint power on a sweet spot foundation - combining sustained efforts with short maximal bursts.
3x12 Threshold
54-88 min · 69-84 TSS
Three twelve-minute efforts right at threshold. Long enough to drive real adaptation, short enough to hold clean, even pacing from start to finish.
VO2max, Anaerobic & Sprint
Short, hard intervals that lift your aerobic ceiling, punch, and sprint.
VO2max Intervals
62-89 min · 63-76 TSS
The hardest efforts that deliver the biggest aerobic gains. These 4-minute intervals push your oxygen delivery system to its maximum.
Short Hill Repeats
50-75 min · 44-54 TSS
Steep, short climbs ridden hard. Builds explosive power and mental toughness. Find a 1-2 minute climb and attack it.
30/30 Intervals
45-75 min · 42-52 TSS
Classic short-short intervals: 30 seconds hard, 30 seconds easy. Accumulates time at VO2max without the sustained suffering of longer intervals.
Sprint Practice
45-75 min · 32-39 TSS
Dedicated sprint work to develop peak power. Full recovery between efforts ensures maximum quality on every sprint.
Microbursts
45-70 min · 41-50 TSS
Ultra-short hard efforts with brief recovery. Keeps your heart rate elevated and builds your ability to recover between surges — great for group ride fitness.
Descending Intervals
44-76 min · 51-62 TSS
Intervals that get shorter as you go. The first one is the hardest to pace — the rest feel more achievable. A psychologically friendly way to do hard work.
Sprint Power Development
59-89 min · 58-71 TSS
Sprint work followed by VO2max efforts. The sprints develop neuromuscular power, the longer intervals build your aerobic ceiling.
Tempo to Threshold Progression
60-90 min · 65-80 TSS
Progressive intensity that builds through the session. Teaches you to find another gear when already working — a key race skill.
VO2max Hill Repeats
62-85 min · 63-76 TSS
Find a 3-5 minute climb and ride it at maximum sustainable effort. Climbing at VO2max is the most effective outdoor interval training.
Recovery
Easy spins that speed up adaptation between the hard days.
Flush Spin
20-45 min · 12-15 TSS
An easy spin to flush the legs and speed up recovery. Gentle movement boosts blood flow without adding any training stress.
Leg Speed Spin
27-44 min · 12-15 TSS
A very easy spin with short bursts of fast pedaling. The high cadence wakes up your coordination while the effort stays low enough to keep this a true recovery day.
Coffee Cruise
20-45 min · 14-17 TSS
A relaxed, social-pace ride to a destination and back. Recovery works best when it feels like a day off - keep it chatty and unhurried.
Opener Spin
24-45 min · 13-16 TSS
An easy spin with three short leg-speed openers. The openers keep your legs feeling snappy for tomorrow without adding fatigue today.
New Road Noodle
30-45 min · 12-15 TSS
An easy-paced ride on roads you have never taken. Novelty keeps a recovery spin interesting - the route is the entertainment, not the effort.
Spin and Stretch
20-30 min · 7-9 TSS
A short, gentle spin followed by stretching off the bike. The spin loosens the legs, the stretching does the rest - a complete recovery session in well under an hour.
Fitness Tests
Structured protocols to measure your FTP and track your progress.
Ramp Test
30 min · 36-44 TSS
The standard ramp test - the effort steps up 6% FTP every minute until you can no longer hold the target, so there is no pacing to get wrong. Finds your FTP in under half an hour.
20-Minute FTP Test
75 min · 67-82 TSS
The classic Allen & Coggan FTP protocol - a thorough warm-up, a 5-minute all-out clearing effort, then one maximal 20-minute effort. The most widely used benchmark in cycling.
2x8-Minute Test
50 min · 44-54 TSS
Two flat-out 8-minute efforts with a long recovery between them. A friendlier alternative to the 20-minute test - shorter efforts, same answer.
A coach who's seen every ride you've done
Ask FormBeat's AI Coach anything - what to ride today, why a session felt flat, how to pace your next race - and it answers from your real training: your power, your history, how you're recovering. Not generic tips, but a read of what each ride actually meant and what to do next.
The guidance you'd pay a coach for - for the price of an app.
