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This Cycling Library is a curated set of classic, proven workouts for triathlon cycling (Sprint to Full Ironman) and ultra/time-trial riding (6 hr / 12 hr / 24 hr). It is designed as a workout library—not a fixed plan—so you can select sessions based on your current goal: aerobic endurance, tempo/sweet spot, threshold, VO₂ support, skills (cadence/aero/pacing), climbing durability, and long-ride fueling execution.
What’s included: Each workout clearly shows the intent and structure (endurance / tempo–sweet spot / threshold / VO₂ / skills / long ride & fueling / race-specific). Sets are written using purpose + interval duration + simple recovery ranges and are expressed as power ranges (typically %FTP) where relevant, so they scale across riders. Race-specific content includes steady pacing under fatigue, low-variability riding, aero-hold practice, surge & settle control (hills/wind/traffic), group riding habits (pull discipline), and fueling routines—with options to execute sessions indoors (smart trainer) or outdoors (road conditions).
What’s excluded (and why): The library avoids prescribing sessions mainly as fixed average speed targets (e.g., “ride at 32 km/h for 2 hours”) because speed is heavily affected by wind, gradient, temperature, traffic, and aerodynamics, and doesn’t scale well between riders or routes. Instead, workouts use power ranges and purpose-based prescriptions to keep the training stimulus consistent.
If you prefer not to use power on the road, you can still use these workouts by converting:
Power → Effort (RPE/breathing): ride at the effort described (steady / comfortably hard / hard but controlled).
Power → Heart rate (optional): use your usual endurance/tempo/threshold HR bands if you track HR.
Power cap concept: on climbs and into wind, keep efforts controlled (avoid repeated spikes).
Simple conversion rule (if needed):
If a set says “X% FTP,” ride it at the equivalent steady effort you could hold for that duration without surging; recover until breathing returns to easy.
If you train with power indoors but ride outdoors by feel, treat power as the training tool and “smoothness” as the brevet/race skill.
Click the links below to explore the library:
Click the links below to explore the library:
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