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Cycling workouts

Structured workouts designed by Watts Lab. Browse representative sessions for every area, from recovery to VO₂max, for free.

Sweet Spot

Sweet Spot· Pyramids & Ladders

Sweet Spot Ladder · 5×2–3 min · 90–94% FTP

Time
45 min
Intensity
0.73
Load
40
Level
2.5
Sweet Spot· Pyramids & Ladders

Sweet Spot Pyramid · 6–8–8–8–6 min · 90–92–94–92–90% FTP

Time
70 min
Intensity
0.80
Load
74
Level
5.3
Sweet Spot· Long Intervals

Sweet Spot · 4×20 min · 94% FTP

Time
105 min
Intensity
0.89
Load
137
Level
8.3

Threshold

Threshold· Short Intervals

Threshold · 5×3 min 36 sec · 95% FTP

Time
45 min
Intensity
0.78
Load
46
Level
3.4
Threshold· Long Intervals

Threshold Mixed · 2×12 min · 96–98% FTP

Time
61 min
Intensity
0.81
Load
66
Level
5.3
Threshold· Short Intervals

Threshold Burst-Start · 3×22 min · 116→97% FTP

Time
93 min
Intensity
0.91
Load
129
Level
7.6

VO₂max

VO₂max· Micro Intervals

VO2 Max · 29×30 sec · 110% FTP

Time
45 min
Intensity
0.81
Load
50
Level
4.2
VO₂max· Short Intervals

VO2 Max Burst-Start · 6×1 min · 120–118–112–110% FTP

Time
55 min
Intensity
0.71
Load
46
Level
3.3
VO₂max· Short Intervals

VO2 Max Mixed · 9 blocks, 2–3 min · 108–114% FTP

Time
90 min
Intensity
0.83
Load
104
Level
6.2

Tempo

Tempo· Long Intervals

Tempo · 3×8 min 40 sec · 81% FTP

Time
45 min
Intensity
0.74
Load
41
Level
3.7
Tempo· Steady State

Tempo Mixed · 3 blocks, 20–21 min · 78–84% FTP

Time
75 min
Intensity
0.78
Load
76
Level
7.0
Tempo· Long Intervals

Tempo · 2×50 min · 86% FTP

Time
120 min
Intensity
0.83
Load
139
Level
8.4

Endurance

Endurance· Steady State

Endurance Mixed · 40 min · 65–67% FTP

Time
60 min
Intensity
0.63
Load
40
Level
3.7
Endurance· Steady State

Endurance Mixed · 6×11 min · 71% FTP

Time
89 min
Intensity
0.68
Load
68
Level
5.3
Endurance· Short Intervals

Endurance Mixed · 10 blocks, 1–24 min · 72–90% FTP

Time
150 min
Intensity
0.72
Load
130
Level
7.3

Long ride

Long ride· Steady State

Long Ride Mixed · 100 min · 64–66% FTP

Time
120 min
Intensity
0.64
Load
81
Level
6.4
Long ride· Steady State

Long Ride Mixed · 4×34 min · 69–80% FTP

Time
160 min
Intensity
0.73
Load
141
Level
7.5
Long ride· Steady State

Long Ride Mixed · 5 blocks, 10–60 min · 74–84% FTP

Time
240 min
Intensity
0.74
Load
219
Level
9.1

Anaerobic

Anaerobic· Short Intervals

Anaerobic Mixed · 14×20 sec · 131% FTP

Time
42 min
Intensity
0.70
Load
34
Level
4.3
Anaerobic· Short Intervals

Anaerobic · 9×40 sec · 134% FTP

Time
60 min
Intensity
0.78
Load
61
Level
5.5
Anaerobic· Pyramids & Ladders

Anaerobic Descending · 22×44→40 sec · 127% FTP

Time
75 min
Intensity
0.83
Load
87
Level
6.8

Sprint

Sprint· Short Intervals

Sprint Mixed · 6×10 sec · 170% FTP

Time
41 min
Intensity
0.61
Load
26
Level
4.4
Sprint· Short Intervals

Sprint · 12×10 sec · 175% FTP

Time
60 min
Intensity
0.68
Load
47
Level
5.9
Sprint· Short Intervals

Sprint · 7×6 sec · 155% FTP

Time
90 min
Intensity
0.64
Load
61
Level
2.7

Recovery

Recovery· Steady State

Cadence Pyramid · 30 min

Time
30 min
Intensity
0.47
Load
11
Level
1.3
Recovery· Steady State

Recovery Spin · 40 min

Time
40 min
Intensity
0.47
Load
15
Level
1.5
Recovery· Steady State

Progressive Recovery · 60 min

Time
60 min
Intensity
0.47
Load
22
Level
1.7

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