CyclingThresholdDifficulty 3 of 5 — Hard
Classic 2 × 20 FTP
2 × 20 min at 95–100% FTP, 5–10 min easy
1 h 15
Sep 30, 2026
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FAMOUS CYCLING WORKOUTS
Threshold staples, lab-tested VO2max protocols, sprint sessions and race simulations — every target in % of FTP, so it scales to you.
Type
Difficulty
Time
Famous
FTP builders
Threshold and sweet-spot staples that move the number.
8 workouts · swipe →
Straight from the lab
Interval protocols from published research: Seiler, Rønnestad, Billat, Tabata, Helgerud.
7 workouts · swipe →
Zwift pain caves
Indoor sessions with a reputation.
2 workouts · swipe →
Race craft
Attacks, surges and chases — rehearse the race before you ride it.
8 workouts · swipe →
All 50 ride workouts
- CyclingThresholdDifficulty 3 of 5 — Hard
Classic 2 × 20 FTP
2 × 20 min at 95–100% FTP, 5–10 min easy
1 h 15 - CyclingSweet spotDifficulty 3 of 5 — Hard
3 × 20 Sweet Spot
3 × 20 min at 88–94% FTP, 5 min easy
1 h 35 - CyclingSweet spotDifficulty 4 of 5 — Very hard
3 × 30 Sweet Spot
3 × 30 min at 88–92% FTP, 5 min easy
2 h 05 - CyclingThresholdDifficulty 4 of 5 — Very hard
3 × 15 Threshold
3 × 15 min at 98–102% FTP, 5 min easy
1 h 20 - CyclingThresholdDifficulty 3 of 5 — Hard
4 × 10 Threshold
4 × 10 min at 100–103% FTP, 4–5 min easy
1 h 15 - CyclingThresholdDifficulty 3 of 5 — Hard
5 × 10 Threshold
5 × 10 min at 95–100% FTP, 3–5 min easy
1 h 30 - CyclingVO2maxDifficulty 4 of 5 — Very hard
Seiler 4 × 8
4 × 8 min at the highest power you can hold for all four, 2 min easy
1 h 10Inspired by Stephen Seiler - CyclingThresholdDifficulty 4 of 5 — Very hard
Seiler 4 × 16
4 × 16 min at the highest sustainable power, 2–3 min easy
1 h 40Inspired by Stephen Seiler - CyclingThresholdDifficulty 4 of 5 — Very hard
Threshold Over-Unders
3 × 12 min alternating 2 min @ 95% / 1 min @ 105% FTP
1 h 15 - CyclingThresholdDifficulty 4 of 5 — Very hard
Criss-Cross 2 × 20
2 × 20 min alternating 2 min under / 1 min over FTP
1 h 15 - CyclingThresholdDifficulty 5 of 5 — Elite
Long Over-Unders
3 × 20 min alternating 90–95% and 105–110% FTP
1 h 40 - CyclingVO2maxDifficulty 4 of 5 — Very hard
Norwegian 4 × 4
4 × 4 min at ~110–120% FTP, 3–4 min easy
55 min - CyclingVO2maxDifficulty 3 of 5 — Hard
10 × 1 min VO2max
10 × 1 min hard (~130% FTP), 1–2 min easy
55 min - CyclingVO2maxDifficulty 4 of 5 — Very hard
Rønnestad 30/15s
3 × 13 × (30 s hard / 15 s easy), 3 min between sets
1 hInspired by Bent Rønnestad - CyclingVO2maxDifficulty 3 of 5 — Hard
Billat 30/30s (Bike)
15–20 min continuous 30 s hard / 30 s easy
50 minInspired by Véronique Billat - CyclingVO2maxDifficulty 4 of 5 — Very hard
VO2 Descending Ladder
5-4-3-2-1 min, harder as they get shorter, equal recovery
1 h - CyclingVO2maxDifficulty 5 of 5 — Elite
VO2 Pyramid
1-2-3-4-5-4-3-2-1 min at VO2max, equal recovery
1 h 20 - CyclingAnaerobicDifficulty 5 of 5 — Elite
The Original Tabata
7–8 × 20 s all-out / 10 s rest
30 minInspired by Izumi Tabata - CyclingAnaerobicDifficulty 4 of 5 — Very hard
6 × 1 min Anaerobic
6 × 1 min at ~150% FTP, 4–5 min easy
1 h - CyclingAnaerobicDifficulty 5 of 5 — Elite
30/30 Maximal Repeats
2 × 8 × (30 s maximal / 30 s easy)
55 min - CyclingSprintDifficulty 3 of 5 — Hard
Standing Starts
8 × 10 s from almost a standstill, big gear, 3–5 min easy
1 h - CyclingEnduranceDifficulty 3 of 5 — Hard
Sprint Every 5 Minutes
2–3 h endurance with a 10–15 s sprint every 5 min
2 h 30 - CyclingAnaerobicDifficulty 4 of 5 — Very hard
Sprint Sandwich
4–6 × (20 s sprint · 40 s hard · 20 s sprint), 5 min easy
1 h - CyclingAnaerobicDifficulty 5 of 5 — Elite
Kilometre Repeats
3–5 × ~1 km maximal sustainable, full recovery
1 h 10 - CyclingVO2maxDifficulty 5 of 5 — Elite
The McCarthy Special
3 rounds: 3 min @ 100% · 3 @ 112% · 3 @ 125%, then 9 min easy
1 h 10Inspired by Mike McCarthy - CyclingHills & climbingDifficulty 3 of 5 — Hard
Low-Cadence Torque
6 × 5 min at 85–95% FTP, 50–60 rpm, 3 min easy
1 h 10 - CyclingHills & climbingDifficulty 3 of 5 — Hard
Sweet-Spot Climbing Repeats
3 × 15–20 min at 88–94% FTP, 60–75 rpm
1 h 30 - CyclingHills & climbingDifficulty 4 of 5 — Very hard
Threshold Climb Repeats
4 × 10 min at FTP on a climb, descend to recover
1 h 20 - CyclingRace simulationDifficulty 4 of 5 — Very hard
Attack and Settle
3–5 × (30 s at 150%+ FTP → 6 min at 95–100%)
1 h 20 - CyclingRace simulationDifficulty 3 of 5 — Hard
Surge and Settle
5–8 × (1 min at 120% → 4 min at 90% FTP), continuous
1 h 10 - CyclingRace simulationDifficulty 4 of 5 — Very hard
Crit Microbursts
25 min of tempo with a 10–15 s burst at 150%+ every 60–90 s
1 h - CyclingRace simulationDifficulty 5 of 5 — Elite
Breakaway Simulation
5–10 min at 105–110% → 20–30 min at 90–95% FTP
1 h 20 - CyclingRace simulationDifficulty 4 of 5 — Very hard
Chase Intervals
3 × (1 min at 130% + 4 min at 100–105% FTP)
1 h - CyclingEnduranceDifficulty 5 of 5 — Elite
Fatigue-Resistance Threshold
2–3 h endurance, then 2 × 15–20 min at threshold
3 h 30 - CyclingEnduranceDifficulty 4 of 5 — Very hard
Endurance + VO2 Finish
2–3 h Zone 2, then 4 × 3 min VO2max
3 h - CyclingSweet spotDifficulty 4 of 5 — Very hard
Sweet Spot Inside a Long Ride
3–5 h ride with 2 × 20–30 min at 88–94% FTP in the second half
4 h - CyclingEnduranceDifficulty 5 of 5 — Elite
The Kitchen Sink
4–5 h: 2 × 20 just under threshold, sprints, VO2 hill repeats, bursts, sweet spot home
4 h 30Inspired by Hunter Allen - CyclingTestDifficulty 4 of 5 — Very hard
20-Minute FTP Test
Warm-up, 5 min hard opener, recovery, 20 min max steady
1 hInspired by Hunter Allen
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