Open library · free downloads
Interval sessions with power targets set as a share of your FTP. Download them as ZWO for Zwift, MRC for TrainerRoad and most trainer apps, or as an ERG file built for your own numbers. No account needed.
VO2max workout · Advanced
Stress: 87 Intensity: 0.87
VO2max workout · Intermediate
Stress: 57 Intensity: 0.77
Threshold workout · Advanced
Stress: 92 Intensity: 0.85
Tempo workout · Intermediate
Stress: 89 Intensity: 0.77
Sweet Spot workout · Intermediate
Stress: 85 Intensity: 0.80
Sprint workout · Intermediate
Stress: 47 Intensity: 0.64
Recovery workout · All levels
Stress: 18 Intensity: 0.49
FTP Test workout · All levels
Stress: 54 Intensity: 0.97
VO2max workout · Intermediate
Stress: 61 Intensity: 0.83
Every workout here is built on seven power zones, set as a percentage of your Functional Threshold Power. The colour of each block in a power profile tells you what it trains, from easy recovery spins to all-out sprints.
| Zone | Name | Power |
|---|---|---|
| Z1 | Active recovery | 0–55% FTP |
| Z2 | Endurance | 56–75% FTP |
| Z3 | Tempo | 76–90% FTP |
| Z4 | Threshold | 91–105% FTP |
| Z5 | VO2max | 106–120% FTP |
| Z6 | Anaerobic | 121–150% FTP |
| Z7 | Neuromuscular | > 150% FTP |
How to calculate your FTP from any test, plus ready-made charts: training zones for FTPs from 150 to 400 watts and watts per kilogram at different body weights.
Read More »How to structure a training week, how much intensity to include, when to rest, and an 8-week indoor plan for beginners built from our free workouts.
Read More »There is more than one way to test FTP. Here is how the 20-minute test, the ramp test, the 8-minute test and automatic estimates compare, and how to get an accurate numb…
Read More »What makes a trainer "smart", how wheel-on, direct-drive and smart bikes differ, what ERG mode does and which specs actually matter when you choose one.
Read More »FTP is the number almost every indoor workout is built around. Here is what Functional Threshold Power means, why it matters, how it sets your zones and how riders raise…
Read More »TrainingPeaks can import structured workouts as .zwo files. Here is how to add them to your Workout Library, put them on your calendar and get them onto your trainer.
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