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Intervals

Structured efforts you can drop into any session. Built by riders, ride anywhere.

Aerobic Base Tempo Sweet Spot Threshold (FTP) VO2 max Anaerobic Capacity Neuromuscular Power Lactate Clearance Cadence Drills Standing & Climbing Sprint Technique Cornering & Handling Over-Unders Pyramid / Ladder Long Intervals Short Intervals Race Simulation Time Trial Gran Fondo / Endurance Event Recovery Warm-Up Routine Cool-Down Routine
Showing 1–8 of 8 intervals
0% 25% 50% 75% 100% 0 15m 30m 45m 1h

Sweet Spot 3×12

1h 1m Z3 — Tempo

Three 12-minute blocks at sweet spot — the highest-value endurance builder. Big aerobic stimulus without the recovery cost of full threshold…

Ted 👁 1
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Threshold 4×8

1h Z4 — Threshold

Four 8-minute efforts right at FTP. Classic threshold development to raise your sustainable power.

Ted 👁 1
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VO2 Max 5×3

43m Z5 — VO2 max

Five 3-minute VO2 max efforts. Short, hard, and effective for lifting your aerobic ceiling.

Ted 👁 1
0% 25% 50% 75% 100% 0 20m 40m 1h 1h20m

Endurance 90

1h 30m Z2 — Endurance

A steady 90-minute Zone 2 ride. The aerobic base that everything else is built on.

Ted 👁 1
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Over-Unders 3×9

54m Z4 — Threshold

Three 9-minute over-under blocks alternating just above and just below threshold. Trains your ability to clear and tolerate lactate.

Ted
0% 25% 50% 75% 100% 125% 150% 0 10m 20m

Anaerobic 8×40

29m Z6 — Anaerobic

Eight 40-second anaerobic efforts with short rests. Builds the punch you need for attacks and short climbs.

Ted
0% 25% 50% 75% 100% 0 10m 20m 30m 40m

Recovery Spin 45

45m Z1 — Recovery

A gentle 45-minute recovery spin. Active recovery to flush the legs between hard days.

Ted
0% 25% 50% 75% 100% 0 15m 30m 45m 1h

Tempo 2×20

1h 2m Z3 — Tempo

Two 20-minute tempo blocks. A staple aerobic session that builds endurance with moderate fatigue.

Ted 👁 1