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62 indoor cycling workouts

Every structured workout in YourIntervals, from easy recovery spins to VO2max intervals and FTP tests. All targets are a percentage of your FTP, so each workout scales to your fitness. Free workouts are included in the free app.

Recovery

Below 55 % FTP · About Recovery →

Recovery 20

Recovery 30

Easy Spin

Recovery Ride

Recovery 60

Endurance

56–75 % FTP · About Endurance →

Endurance 45

Endurance 60

Endurance Cadence 60

Endurance 90

1 h 30 minTSS 67

Endurance 120

Endurance 75

1 h 15 minTSS 57

Endurance Tempo Bursts

1 h 30 minTSS 77

Endurance 150

2 h 30 minTSS 117

Endurance 180

Tempo

76–87 % FTP · About Tempo →

Tempo 45

Tempo 60

3 × 12 Tempo

Tempo 90

1 h 30 minTSS 90

2 × 30 Tempo

1 h 20 minTSS 83

Tempo 120

Sweet Spot

88–94 % FTP · About Sweet Spot →

Sweet Spot Express

Sweet Spot 45

Sweet Spot 60

3 × 10 Sweet Spot

Sweet Spot Over-Unders

3 × 15 Sweet Spot

1 h 15 minTSS 82

2 × 20 Sweet Spot

1 h 15 minTSS 79

Sweet Spot 90

1 h 30 minTSS 103

Sweet Spot Progression

1 h 15 minTSS 84

4 × 15 Sweet Spot

1 h 30 minTSS 103

Endurance + Sweet Spot

Sweet Spot 120

Big Day

2 h 30 minTSS 138

Threshold

95–105 % FTP · About Threshold →

Threshold 45

Threshold 60

4 × 8 Threshold

3 × 10 Threshold

2 × 15 Threshold

Threshold Over-Unders

2 × 20 Threshold

1 h 15 minTSS 90

Threshold 90

1 h 30 minTSS 111

3 × 20 Threshold

1 h 30 minTSS 118

Long Over-Unders

1 h 30 minTSS 113

VO2max

106–120 % FTP · About VO2max →

VO2max Express

VO2max 45

5 × 3 VO2max

4 × 4 VO2max

6 × 3 VO2max

5 × 5 VO2max

1 h 10 minTSS 85

8 × 3 VO2max

1 h 10 minTSS 92

VO2max Double

1 h 15 minTSS 91

Anaerobic

Above 120 % FTP · About Anaerobic →

30/30 Intervals

40/20 Intervals

1-Minute Repeats

2-Minute Repeats

Microbursts

1 h 15 minTSS 73

Sprint

All-out (free ride) · About Sprint →

Sprint Session

Neuromuscular Power

Standing Starts

FTP Tests

Maximal · About FTP Tests →

Ramp Test

20-Minute FTP Test

Critical Power Test

1 h 20 minTSS 79