Cycling training sessions
39 cycling sessions, every one written in % of your FTP: tests to measure it, then VO2max, threshold and sprint sessions to raise it. Each page gives the exact structure, watt targets for several FTPs, how to ride it and what the research says when there is any, along with how strong that evidence is.
Browse them by type of effort, by goal or by level. The level is a suggested minimum, not a ceiling: a rider who trains consistently can start sweet spot straight away, and an experienced one will still get plenty out of it. On the turbo or out on the road, the targets are the same watts, read from a power meter or a smart trainer. No recent FTP? Start with a 20-minute FTP test or a ramp test: every target depends on it.
- Endurance2
- Tempo2
- Threshold and sweet spot9
- VO2max12
- Sprint and anaerobic8
- FTP and power tests6
By type of effort
- Z2 · Endurance2sessionsEnduranceThe foundation: long, easy riding that keeps your power there at the end of the ride.See the sessions
- Z3 · Tempo2sessionsTempoHard but controlled: the effort of a long climb ridden evenly.See the sessions
- Z4 · Threshold9sessionsThreshold and sweet spotAround your FTP, to raise the power you can hold for a long time.See the sessions
- Z5 · VO2 Max12sessionsVO2maxEfforts from 15 seconds to 8 minutes, for your maximal aerobic power.See the sessions
- Z7 · Neuromusc.8sessionsSprint and anaerobicJumps, sprints and flat-out efforts of a few seconds.See the sessions
- Testing · every zone6sessionsFTP and power testsFTP, critical power and sprint: measure first, then train.See the sessions
By goal
Raise your FTP
Measure it, then build time just under, at and around threshold. Retest after 4 to 6 weeks.
Get ready for a mountain sportive
For La Marmotte, the Étape du Tour or the Fred Whitton: threshold on the climbs, long blocks at threshold, VO2max for climbs of a few minutes, and power late in a long ride.
Sprint harder
Peak power first, then standing starts, sprinting off a lead-out and the repeated surges of a crit.
New to training with power
A test that's easy to pace, some tempo, then sweet spot, plus cadence drills for a smoother pedal stroke.
By level
Minimum recommended level
Beginner
5Intermediate
27- 30-second sprint test (Wingate-style)
- All-out 30 s sprints (4 × 30 s)
- Repeated sprints 3 × 6 × 6 s
- Criss-cross threshold (20 min)
- Cruise intervals 6 × 3 min
- 30/30 intervals (2 × 10)
- Norwegian 4 × 4 on the bike
- 8-minute FTP test (Carmichael, 2 × 8 min)
- Standing starts 6 × 10 s
- VO₂max intervals 4 × 5 min
- Climbing repeats 3 × 8 min
- Lead-out sprints 4 × 4 min
- Rønnestad 30/15 (3 × 13)
- Seiler 4 × 8 min
- 40/20 intervals (3 × 10 min)
- 15/15 micro-intervals (3 × 10 min)
- Low-cadence intervals 4 × 8 min
- Gimenez: 9 × (1 min MAP + 4 min)
- Stepto 8 × 4 min
- Over-unders 3 × 12 min
- 20-minute FTP test (Allen & Coggan)
- Threshold 2 × 20 min
- Upper threshold 5 × 8 min
- Supramaximal 12 × 30 s
- 60/60 around threshold 6 × 8 min
- Track starts: 10 standing + 5 flying
- Durability: 2 h 30 + 2 × 10 min at threshold
Where to start
Frequently asked questions
How many hard sessions a week on the bike?
Two as a rule, rarely more than three, with at least one easy day in between. The rest of the week is easy endurance riding. Each session page gives a rough frequency for that session: these are common training guidelines, not rules drawn from studies.
Do I need a power meter for these sessions?
For most of them, yes: the targets are in % of your FTP, so in watts. A power meter or a smart turbo trainer does the job. Without either, the cadence drills and some of the sprints still work on feel, but the targets lose their precision.
Which session should I start with?
A test, if your FTP isn't recent: every target depends on it. After that, sweet spot 2 × 20 or the tempo intervals are the easiest way in, before VO2max and sprint work.
Take it up a level with Wattson
An intuitive workout editor to build cycling and running sessions in no time, then sync them to your watch or bike computer: Wahoo, Garmin, Suunto or Coros.
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