How to Create a Workout

The Basics

1. Workouts use Power Zones, which are based on a percentage of your FTP and are designed as a guide to give a cyclist a set intensity at which they should be riding during an activity. They ensure that riders know they're pushing hard enough during intervals, or that they're racing at a sustainable output for the required duration or that they're pedalling at the correct cadence on recovery and endurance rides. Take a look at this support page to find out more about power zones.

2. A workout should start with a proper warmup. We recommend about 15 minutes but some people prefer warmups of around 8 minutes, others even prefer 20. There is no correct time and it totally depends on your personal preference and feeling ready to go to higher intensities.

3. For warmups you should stick to Z1 and occasionally Z2

4. All intensities are derived from the functional anaerobic threshold (FTP) level.

5. A rider can hold 100% FTP for about 1 hour and this is his maximum.

6. The anaerobic threshold is at 93% and it is the threshold beyond which the muscles start to fill with lactate and the body starts to feel significant fatigue.

7. In structured workouts we focus on repeated intervals at certain intensity levels - the higher the intensity, the shorter the time spent in it.

8. Every workout should end with a cool-down in Z1 to remove lactate and fatigue from the legs.

Coggan suggests 7 power training zones: Recovery, Endurance, Tempo, Lactate Threshold, VO2 Max, Anaerobic Capacity, Neuromuscular Power.

In which stage should we add each zone (% FTP) and for how long?

• for Z2, it is ideal to combine blocks of loads ranging from 10 to 120 minutes
• for Z3 it is ideal to combine blocks ranging from 8-40 minutes
• for Z4 it is ideal to combine blocks ranging from 2 to 20 minutes
• for Z5 it is ideal to combine blocks between 1 and 3 minutes
• for Z6 it is ideal to combine blocks from 15 seconds to 30 minute
• for Z7 it is ideal to combine blocks from 5 seconds to 15 seconds
• After each intensive interval, rest for at least 5 minutes.

Different types of workouts - endurance, sprint, climbing etc. and how to build a workout based on these training effects

When planning to create a workout for a specific training effect, you should ideally stick to one intensity and not mix them. For example, if you want a workout focused on Vo2max, you should combine a warm-up with a main block of 3x 2 minute intervals at 120% with rest phases in between and a cool-down in Z1 at the end.

Endurance

Focus: Building aerobic capacity and muscular endurance. Description: Endurance training involves long, steady rides at low to moderate intensities (55-75% FTP). It enhances the ability to sustain prolonged efforts, improves cardiovascular efficiency, and increases the body’s ability to utilize fat as a fuel source. For endurance training, include a warm-up and combine active and rest blocks within Z2. For example, during the workout, do 5 minute blocks of 70% and 60%. This workout should last at least an hour.

Tempo

Focus: Sustained efforts at moderate intensity. Description: Tempo workouts are performed at 76-89% FTP. They aim to improve the ability to maintain a steady pace over extended periods, which is useful for long-distance events and group rides. Tempo rides help in developing muscular endurance and improving aerobic power. Example: For beginner tempo training, you could choose a warm-up followed by 3x 10 min blocks at 80%FTP. Rest could be on 5 min bases in-between blocks. The workout should be finished with a cool-down in Z1 - approx 5-10 min minimum.

Sweet Spot

Focus: Optimal balance between intensity and duration. Description: Sweet Spot training is conducted at 88-94% FTP. It maximizes the benefits of both aerobic and anaerobic systems without excessive fatigue. This zone allows for significant improvements in power and endurance, making it efficient for time-crunched cyclists. Example: For an initial Sweet spot workout you could choose a warm-up followed by 2x 8 min at 89%FTP which is just below the anaerobic threshold. In between the blocks you need to rest for 5 minutes and then finish the workout with a cool-down.

Threshold

Focus: Enhancing lactate threshold and sustained power. Description: Threshold training targets efforts at 95-105% FTP, around the point where lactate begins to accumulate rapidly in the blood. This training enhances the body’s ability to clear lactate, allowing for higher sustainable power outputs and improving performance in time trials and breakaways. Example: For the initial threshold training you could choose a warm-up followed by 2x 7min at 95-105%. In between the blocks you should rest for 5 minutes and finish the workout with a cool-down.

For total beginners and in case you want to break up the intense blocks more, you can do so into several shorter blocks. For example 3x 4:30 min. In this case, shorten the rest blocks as well.

VO2 Max

Focus: Maximizing aerobic power and oxygen uptake. Description: VO2 Max intervals are performed at 106-120% FTP. These high-intensity efforts improve the maximum amount of oxygen the body can utilize during intense exercise, leading to greater overall aerobic capacity and improved performance during short, intense efforts and climbs. Example: For a beginner Vo2max workout, choose a proper warm-up followed by a 2-4x 7 second activation sprints at 150%FTP with 1 minute rest and then in the main block 3x2min at 120%FTP. Rest for 5 minutes between blocks and finish the workout with a cool-down.

Anaerobic Capacity

Focus: Enhancing short-duration power and speed. Description: Anaerobic intervals are conducted at 121-150% FTP. These efforts train the body to produce and tolerate high levels of lactate, improving performance in sprints and short bursts of power. They also enhance the ability to recover quickly from repeated high-intensity efforts. Example: For a beginner anaerobic workout, try starting with a proper warm-up followed by a few (2-4) activation sprints (7sec) at 150%. In the main phase, typically go for a 40/20 interval block, which means you'll go for 40 sec at 130-140%FTP and then 20sec at 45%FTP. Repeat this 6 times and finish the workout with a cool-down.

In case you want to add more on, then after you've had enough rest after the first block, apply another anaerobic block for 6 minutes.

Sprint

Focus: Developing explosive power and peak force. Description: Sprint training involves very high-intensity efforts above 150% FTP. It focuses on maximizing short-term power output, crucial for finishing sprints and explosive efforts during races. Sprint intervals train the neuromuscular system and improve peak power. Example: For a beginner sprint workout, try starting with a proper warm-up followed by the main phase of 6x10sec at 170-190%FTP. Rest between sprints for 5 minutes. And end the workout with a cool-down.

If you would like to modify the workout you can split the sprints into two sets with a rest in between.