INDOOR CYCLING WORKOUTS
Structured sessions with real targets. Pick one, set your FTP, ride it.
HOW TO USE THIS LIBRARY
Every workout here is written as percentages of FTP, so it scales to any rider. Find your FTP first — a 20-minute or ramp test takes half an hour and makes every session that follows meaningful.
- Warm up for at least 10-15 minutes before any hard session. Longer as you get older.
- Hit the middle of the target band rather than the top of it. Finishing strong beats blowing up.
- Two hard sessions a week is plenty for most riders. Everything else easy.
- Cool down for 10 minutes. It does not make you faster, but it makes tomorrow better.
PICK A SESSION BY TIME AVAILABLE
| Time | Session | Intensity |
|---|---|---|
| 30 min | Sweet spot 2 x 8 min, or a hard 6 x 1 min VO2 set | High value, low time |
| 45 min | 3 x 8 min threshold, or 5 x 3 min VO2 max | The classic midweek hit |
| 60 min | 2 x 20 min threshold, or 3 x 15 min sweet spot | The single most productive hour in cycling |
| 75-90 min | Steady zone 2 with cadence work | Aerobic base |
| Any | Recovery spin at under 55% FTP | Actively helpful, not lazy |
WORKOUT TYPES
TURBO TRAINER WORKOUTSSessions written specifically for indoor riding, where there is no coasting and no traffic lights.INTERVAL WORKOUTSThreshold, VO2 max, over-unders and micro-intervals with exact targets and recoveries.SWEET SPOT WORKOUTS88-94% of FTP — the best aerobic return per minute when time is short.VO2 MAX WORKOUTSThree to five minute efforts that raise your aerobic ceiling. Brutal, effective.ENDURANCE WORKOUTSLong steady zone 2 rides made survivable indoors with structure and variation.RECOVERY WORKOUTSHow easy an easy ride should be, and why it is a real session.FTP TEST WORKOUTSRamp and 20-minute test protocols with warm-up and pacing built in.SPRINT WORKOUTSShort maximal efforts for neuromuscular power and a finishing kick.
FAQ
Do I need a smart trainer for these workouts?
No. A power meter and any trainer will do — you simply control the wattage with your gears instead of the trainer holding it for you. A smart trainer in ERG mode just makes it easier to hit the targets.
Can I do these workouts with heart rate only?
Long steady sessions, yes. Short intervals do not work well on heart rate because of lag — use perceived effort and pick a gear that feels right for the duration.
How many hard workouts a week?
Two for most riders, three if you are experienced, well-rested and not also racing at the weekend.
What if I cannot finish a session?
Stop the interval, spin easy, and either finish with reduced targets or call it a day. Failing intervals repeatedly usually means your FTP is set too high or you are under-recovered.
KEEP READING
RIDE THESE IN THE APP
LuftQuest has recovery, endurance, sweet spot, interval, VO2 and ramp test workouts built in, with live target bands and a coach who notices when you drift off them.