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 |
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…
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