Cycling and running session library

69 training sessions for cycling and running, grouped by type of effort: tests, VO₂max, threshold, tempo, sprint and endurance. Each one gives the exact structure, numbered targets for several fitness levels, how to do it, the mistakes to avoid and what the sources say.

Every target is written as a % of a reference value: your FTP on the bike, your vVO₂max on foot. So start by measuring it, with a 20-minute FTP test or a 6-minute running test. Each page also says where the session comes from and how strong the evidence is: a solid study, a coach's practice, or a Wattson choice, flagged as such. Where the sources disagree on an intensity, the page explains why.