https://ergdb.org/The ERG Room is a free library of structured indoor cycling workouts for Zwift, TrainerRoad, Wahoo and any smart trainer, with power zones, FTP and training guides.en-ushttps://ergdb.org/training-peaks-push-workouts/https://ergdb.org/training-peaks-push-workouts/Wed, 28 Oct 2026 20:11:25 +0200TrainingPeaks 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.https://ergdb.org/push-workouts-to-garmin-connect/https://ergdb.org/push-workouts-to-garmin-connect/Wed, 28 Oct 2026 20:11:25 +0200Garmin Connect does not import workout files, but there are three reliable ways to get a structured ride onto your Edge or watch.https://ergdb.org/load-workouts-onto-your-wahoo-elemnt-on-a-mac/https://ergdb.org/load-workouts-onto-your-wahoo-elemnt-on-a-mac/Wed, 28 Oct 2026 20:11:25 +0200There are two ways to get a structured workout onto a Wahoo head unit: sync it from a training app, or copy the file over USB. Here is how both work on Mac and PC.https://ergdb.org/load-ergdb-workouts-into-zwift-in-60-seconds/https://ergdb.org/load-ergdb-workouts-into-zwift-in-60-seconds/Wed, 28 Oct 2026 20:11:25 +0200Zwift reads custom workouts from .zwo files. Drop the file into the right folder and it appears in game, on every device.https://ergdb.org/load-ergdb-workouts-into-trainerroad-in-1-minute/https://ergdb.org/load-ergdb-workouts-into-trainerroad-in-1-minute/Wed, 28 Oct 2026 20:11:25 +0200TrainerRoad can turn an MRC or ERG file into a custom workout in about a minute. Here is how, plus the file rules that trip people up.https://ergdb.org/vo2max-5x4/https://ergdb.org/vo2max-5x4/Wed, 28 Oct 2026 19:39:45 +0200Four-minute efforts well above threshold: short enough to finish, long enough to push your aerobic ceiling.https://ergdb.org/vo2max-30-30/https://ergdb.org/vo2max-30-30/Wed, 28 Oct 2026 19:39:45 +0200Thirty seconds hard, thirty seconds easy: a deceptively tough way to rack up minutes close to your aerobic maximum.https://ergdb.org/threshold-2x20/https://ergdb.org/threshold-2x20/Wed, 28 Oct 2026 19:39:45 +0200Two 20-minute efforts just under FTP: the session that has built more time-trial engines than any other.https://ergdb.org/tempo-3x20/https://ergdb.org/tempo-3x20/Wed, 28 Oct 2026 19:39:45 +0200Steady, "comfortably hard" riding for an hour of work: the bridge between endurance and sweet spot.https://ergdb.org/sweet-spot-3x15/https://ergdb.org/sweet-spot-3x15/Wed, 28 Oct 2026 19:39:45 +0200Three 15-minute blocks just below threshold: hard enough to build real fitness, easy enough to recover from in a day.https://ergdb.org/sprint-power-6x15s/https://ergdb.org/sprint-power-6x15s/Wed, 28 Oct 2026 19:39:45 +0200Short, maximal sprints with full recovery between them, tucked into an easy endurance ride.https://ergdb.org/recovery-spin-45/https://ergdb.org/recovery-spin-45/Wed, 28 Oct 2026 19:39:45 +0200Easy means easy: 45 minutes of light spinning to loosen the legs between hard sessions.https://ergdb.org/ramp-test/https://ergdb.org/ramp-test/Wed, 28 Oct 2026 19:39:45 +0200A short, sharp alternative to the 20-minute test: the target climbs every minute until you cannot hold it any more.https://ergdb.org/pyramid-intervals/https://ergdb.org/pyramid-intervals/Wed, 28 Oct 2026 19:39:45 +0200Up the pyramid and back down again: one to four minutes above threshold, with recovery as long as each effort.https://ergdb.org/over-unders-4x9/https://ergdb.org/over-unders-4x9/Wed, 28 Oct 2026 19:39:45 +0200Nine-minute blocks that alternate just under and just over threshold, the way races surge and settle.https://ergdb.org/ftp-test-20-minute/https://ergdb.org/ftp-test-20-minute/Wed, 28 Oct 2026 19:39:45 +0200The classic way to set your training zones: a structured warm-up, a 5-minute effort to take the edge off, then 20 minutes as hard as you can sustain.https://ergdb.org/endurance-90-zone-2/https://ergdb.org/endurance-90-zone-2/Wed, 28 Oct 2026 19:39:45 +0200Ninety minutes of steady, conversational riding: the unglamorous foundation of every strong cyclist.