Example workout(s)
Below you can find one or more example workouts that correspond to your fitness level.
If a workout feels too easy or difficult, please consider redoing an ftp test or consult a professional trainer.
Tempo workout
|
Time |
Description |
Watt |
| Warming up |
15 min |
Active Recovery (Zone 1) |
Below W |
| Main set |
3 x (8 min tempo + 5 min active recovery) |
Tempo (Zone 3) |
W - W |
| Cooling down |
5 min |
Active Recovery (Zone 1) |
Below W |
Sweet Spot workout
|
Time |
Description |
Watt |
| Warming up |
15 min |
Active Recovery (Zone 1) |
Below W |
| Main set |
3 x (12 min sweet spot + 4 min active recovery) |
Sweet spot |
W - W |
| Cooling down |
5 min |
Active Recovery (Zone 1) |
Below W |
Threshold workout
|
Time |
Description |
Watt |
| Warming up |
15 min |
Active Recovery (Zone 1) |
Below W |
| Main set |
3 x (12 min threshold + 4 min active recovery) |
Threshold (Zone 4) |
W - W |
| Cooling down |
5 min |
Active Recovery (Zone 1) |
Below W |
Sprint workout
|
Time |
Description |
Watt |
| Warming up |
15 min |
Active Recovery (Zone 1) |
Below W |
|
4 x (10 sec sprint + 3 min active recovery) |
Sprint |
Build up to W |
| Main set |
6 x (10 sec sprint + 3 min active recovery) |
Sprint |
Above W |
| Cooling down |
5 min |
Active Recovery (Zone 1) |
Below W |
VO2max workout
|
Time |
Description |
Watt |
| Warming up |
15 min |
Active Recovery (Zone 1) |
Below W |
| Main set |
6 x (4 min VO2max + 4 min active recovery) |
VO2max (Zone 5) |
W - W |
| Cooling down |
5 min |
Active Recovery (Zone 1) |
Below W |
Endurance workout
|
Time |
Description |
Watt |
| Warming up |
15 min |
Active Recovery (Zone 1) |
Below W |
| Main set |
Between and hour(s) |
Endurance (Zone 2) |
W - W |
| Cooling down |
5 min |
Active Recovery (Zone 1) |
Below W |