Cycling workouts with intervals, zones and .zwo files
60 structured workouts from the TrainCraft workout builder templates, training plans and workout library. Each page lists every interval as a percentage of FTP, the time in each power zone and the Workout Score, and gives you a free .zwo file without an account.
Recovery
Easy rides and technique drills with no block above 65% FTP. 5 workouts
Endurance
Rides mostly in the endurance zone, some with short surges or cadence work. 8 workouts
Endurance 60 min
1 h · Workout Score 44
Endurance 2×20
1 h 6 min · Workout Score 41
Endurance 3×20
1 h 29 min · Workout Score 57
Steady Endurance 55 min
55 min · Workout Score 42
Long Endurance 125 min
2 h 5 min · Workout Score 97
Endurance with Tempo Surges
1 h 10 min · Workout Score 53
Endurance with Cadence Drills
45 min · Workout Score 31
High-Cadence Endurance 5×5
1 h · Workout Score 45
Tempo
Sustained efforts in the tempo zone, around 80 to 85% FTP. 9 workouts
Tempo 3×10
56 min · Workout Score 49
Tempo 3×9
56 min · Workout Score 48
Sa Calobra Climb Effort
1 h · Workout Score 61
Puig Major Climb Effort
1 h 20 min · Workout Score 76
Coll de Sóller Climb Effort
50 min · Workout Score 47
Randa Climb Effort
55 min · Workout Score 51
Tempo 3×12
1 h 19 min · Workout Score 72
Tempo 2×20
1 h 21 min · Workout Score 78
Tempo with Surges 3×15
1 h 33 min · Workout Score 93
Sweet spot
Efforts at 88 to 95% FTP, just below threshold. 9 workouts
Sweet Spot 2×20
1 h 5 min · Workout Score 68
Sweet Spot Pyramid 2-4-6-4-2
50 min · Workout Score 44
Sweet Spot 3×12
1 h 8 min · Workout Score 70
Sweet Spot 2×20 at 90% FTP
1 h 10 min · Workout Score 75
Sweet Spot Over-Unders 3×8
59 min · Workout Score 57
Sweet Spot 2×25
1 h 22 min · Workout Score 87
Sweet Spot 3×10
1 h 10 min · Workout Score 72
Sweet Spot 2×20 at 92% FTP
1 h 26 min · Workout Score 93
Sweet Spot 4×8
1 h 13 min · Workout Score 79
Threshold
Efforts around 95 to 105% FTP, including over-unders. 8 workouts
Threshold 2×10
45 min · Workout Score 48
Threshold 3×10
1 h 10 min · Workout Score 73
Over-Unders 3×4
47 min · Workout Score 44
Orient Valley Threshold 4×5
1 h · Workout Score 60
Over-Unders 3×12
1 h 24 min · Workout Score 95
Threshold 2×20
1 h 26 min · Workout Score 106
Threshold 3×15
1 h 36 min · Workout Score 115
Criss-Cross Threshold 3×12
1 h 27 min · Workout Score 98
VO2max
Efforts of 30 seconds to 5 minutes at 105 to 130% FTP. 13 workouts
VO2max 5×5
1 h 5 min · Workout Score 84
VO2max 5×3
55 min · Workout Score 66
VO2max 3×3
43 min · Workout Score 46
VO2max 4×4
57 min · Workout Score 66
VO2max Pyramid
51 min · Workout Score 61
VO2max 5×4
1 h 5 min · Workout Score 79
VO2max 4×5
1 h 5 min · Workout Score 76
VO2max 3×2
40 min · Workout Score 39
VO2max 5×3 with 20-Minute Warm-up
1 h · Workout Score 73
VO2max 4×4 with 20-Minute Warm-up
1 h 2 min · Workout Score 74
VO2max 6×2
55 min · Workout Score 68
VO2max 30/30 3×8
1 h 4 min · Workout Score 72
30/15 Micro-Intervals 3×9
1 h 13 min 30 s · Workout Score 102
Anaerobic and sprint
Short efforts above 135% FTP, up to all-out sprints. 6 workouts
Mixed
Sessions that combine two different intensities. 2 workouts
Change a workout or see where it fits
Adjust durations and targets in the workout builder, or read the training plan guides to see how sessions like these are arranged across a week.