YourIntervalsThe indoor cycling training guide
Structured training, explained simply. Which workout to ride, when to ride it, and how to build a week that makes you faster — the same guide that’s built into the YourIntervals app, free.
1. Understand Your Training
Each type of workout has a job. Learn what it does, how hard it should feel and how much recovery it needs.
2. Build Your Week
Example weeks for two to five rides, each built from workouts in the library.
Example week
2 rides a week
One quality session and one longer easy ride. Simple, effective, and easy to fit around a busy week.
Example week
3 rides a week
A balanced week: one quality session, one easy ride and one longer endurance ride.
Example week
4 rides a week
Two quality sessions separated by easy riding, plus a long ride at the weekend.
Example week
5 rides a week
For experienced riders: two quality sessions, plenty of endurance riding and an easy day to absorb the work.
Space your hard sessions
Leave at least one easy or rest day between demanding workouts.
Progress gradually
Extend durations or interval time over several weeks, never duration and intensity at once.
Recover on purpose
Every few weeks, ride an easier week with less volume and intensity.
3. Train Smarter
Short reads on the principles that matter most.
Easy days should feel easy
Why most of your riding should be comfortable.
Separate your hard sessions
One or two hard workouts a week is enough.
Progress gradually
Small steps over weeks beat big jumps.
Recovery is part of training
Fitness improves between workouts.
Your FTP is a guide, not a verdict
When to adjust your FTP setting.
What is FTP?
The number every workout is built on.
Training zones explained
What the colours in your workouts mean.
How ERG mode works
Why the trainer does the pacing for you.
Take the guide on your ride
Every recommendation in the app opens the workout directly.
