Difficulty 4 of 5 — Very hard
Seiler 4 × 8
4 × 8 min at the highest power you can hold for all four, 2 min easy
50 cycling sessions
Famous cycling workouts
Threshold staples, lab-tested VO2max protocols, sprint sessions and race simulations — every target in % of FTP, so it scales to you.
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All 50 ride workouts
1 × 40 Threshold
40 min continuous at 95–100% FTP
3 × 15 Threshold
3 × 15 min at 98–102% FTP, 5 min easy
4 × 10 Threshold
4 × 10 min at 100–103% FTP, 4–5 min easy
5 × 10 Threshold
5 × 10 min at 95–100% FTP, 3–5 min easy
Seiler 4 × 16
4 × 16 min at the highest sustainable power, 2–3 min easy
Threshold Over-Unders
3 × 12 min alternating 2 min @ 95% / 1 min @ 105% FTP
Criss-Cross 2 × 20
2 × 20 min alternating 2 min under / 1 min over FTP
Long Over-Unders
3 × 20 min alternating 90–95% and 105–110% FTP
Norwegian 4 × 4
4 × 4 min at ~110–120% FTP, 3–4 min easy
5 × 5 VO2max
5 × 5 min at 108–115% FTP, 5 min easy
The Gorby
5 × 5 min at 110% FTP with 5 min at 55%
6 × 3 VO2max
6 × 3 min at 115–120% FTP, 3 min easy
8 × 2 VO2max
8 × 2 min at 120–125% FTP, 2 min easy
10 × 1 min VO2max
10 × 1 min hard (~130% FTP), 1–2 min easy
20 × 1/1
20 × (1 min hard / 1 min easy)
Rønnestad 30/15s
3 × 13 × (30 s hard / 15 s easy), 3 min between sets
Billat 30/30s (Bike)
15–20 min continuous 30 s hard / 30 s easy
40/20s
2–3 × 10 × (40 s hard / 20 s easy), 5 min between
15/15s
3 × 10 min of 15 s hard / 15 s easy
VO2 Descending Ladder
5-4-3-2-1 min, harder as they get shorter, equal recovery
VO2 Pyramid
1-2-3-4-5-4-3-2-1 min at VO2max, equal recovery
The Original Tabata
7–8 × 20 s all-out / 10 s rest
Wingate Intervals
4–6 × 30 s all-out, 4–5 min easy
6 × 1 min Anaerobic
6 × 1 min at ~150% FTP, 4–5 min easy
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