Bike60minSession Overview Three 10-minute efforts at FTP (Functional Threshold Power) with 5-minute easy recoveries between each. This 3×10 format accumulates the same threshold stimulus as a 2×20 session but with significantly lower overall fatigue — making it ideal for mid-week when you can’t afford to be deep in the hole for the following day’s training….
Bike90min+IntermediateSession Overview This 75-minute turbo trainer session takes you through a full cycling power profile — sprint, 1-minute, 5-minute and 20-minute maximal efforts — to identify your strengths and weaknesses as a cyclist. The results reveal whether you are a sprinter, a sustained-effort rider or a time triallist, which shapes how you train for your…
Bike60minAdvancedSession Overview This advanced 60-minute turbo session uses a descending interval ladder — 10, 8, 6, 4, and 2 minutes — where each block is harder than the last as the duration drops. You start near FTP and build to VO2max intensity as the intervals shorten. It’s mentally and physically demanding, training both your aerobic…
Bike45minBeginnerSession Overview This 45-minute session is your introduction to structured indoor cycling. It removes the guesswork from your first turbo ride by walking you through warm-up, a simple tempo block, and a proper cool-down. Perfect for beginners who have just bought a turbo trainer and want to make their first session productive rather than overwhelming….
Bike60minIntermediateSession Overview This 60-minute turbo session simulates long, sustained climbs by combining low cadence with seated threshold power. It is ideal for intermediate triathletes preparing for hilly bike courses, or anyone who wants to build muscular endurance at sustained effort without going into anaerobic debt. What You’ll Need Turbo trainer or smart trainer Heart rate…
Bike60minAdvancedSession Overview This lactate clearance session trains your body to process and flush lactate during active recovery periods — a critical skill for race situations where you have surged hard on a climb and need to recover quickly without losing time. Five six-minute blocks at 105–110% FTP are separated by 4-minute active recovery at 60%…
Bike60minAdvancedSession Overview Twenty 1-minute Zone 5 efforts with 1-minute recovery — the micro-interval format is brutally effective for building neuromuscular power and raising your VO2max ceiling. Unlike longer VO2max intervals (3-5 minutes), the short 1-minute format lets you sustain higher peak wattage throughout the entire set, maximising the neuromuscular stimulus. This is an advanced session…
Bike60minBeginnerSession Overview This indoor brick session combines a 45-minute turbo trainer ride with a 20-minute treadmill run, training the physiological transition between cycling and running without requiring outdoor conditions. It is ideal for early morning or winter training blocks, and for beginners learning to manage the heavy-legged sensation of running off the bike for the…
Bike60minIntermediateSession Overview This structured 60-minute turbo trainer session combines sustained FTP-level blocks with short race-pace inserts to build both threshold power and neuromuscular speed in a single workout. It’s ideal for intermediate triathletes looking to sharpen their bike leg ahead of sprint and Olympic distance events in the race season. What You’ll Need Turbo trainer…
Bike60minIntermediateSession Overview This structured 60-minute turbo session builds functional threshold power through two extended sweet spot blocks — efforts held just below your lactate threshold that generate high aerobic stimulus without the recovery cost of true threshold work. Performing this session weekly during base and build phases is one of the most time-efficient ways to…
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