Recovery spin
#Recovery
50:00
0.49IF
20TSS
368kJ
High-cadence flush
#Recovery
40:00
0.45IF
14TSS
275kJ
Classic endurance
#Endurance
2:20:00
0.67IF
104TSS
1384kJ
Long ride + LT1 intervals
#Endurance
3:34:00
0.71IF
178TSS
2225kJ
Low-cadence strength endurance
#Endurance
1:26:00
0.69IF
68TSS
872kJ
Long endurance (3h)
#Endurance
3:25:00
0.67IF
155TSS
2056kJ
Progressive endurance
#Endurance
2:20:00
0.67IF
105TSS
1383kJ
Classic tempo blocks
#Tempo
1:27:00
0.75IF
81TSS
917kJ
Sweet spot
#Tempo
1:15:00
0.78IF
77TSS
814kJ
Long continuous tempo
#Tempo
1:27:00
0.78IF
88TSS
986kJ
Tempo + low-cadence inserts
#Tempo
1:23:00
0.73IF
73TSS
850kJ
Progressive tempo
#Tempo
1:12:00
0.77IF
70TSS
791kJ
Long tempo (3h)
#Tempo
3:32:00
0.79IF
218TSS
2465kJ
Tempo with threshold finish
#Tempo
1:19:00
0.76IF
77TSS
846kJ
Micro-interval tempo
#Tempo
1:22:00
0.78IF
82TSS
893kJ
4×8 (the workhorse)
#Threshold
1:10:00
0.87IF
89TSS
816kJ
2×20 classic
#Threshold
1:26:00
0.83IF
98TSS
963kJ
3×12 over-under
#Threshold
1:24:00
0.83IF
97TSS
938kJ
40' sub-threshold
#Threshold
1:10:00
0.84IF
83TSS
831kJ
Race-pace threshold (low cadence)
#Threshold
1:30:00
0.85IF
109TSS
1041kJ
Threshold with fast starts
#Threshold
1:10:00
0.85IF
85TSS
803kJ
Long ride + threshold finish
#Threshold
3:15:00
0.74IF
180TSS
2071kJ
5×5 (classic)
#VO2Max
1:08:15
0.89IF
90TSS
768kJ
30/15 (max time >90% VO2)
#VO2Max
1:05:30
0.91IF
91TSS
727kJ
Fast-start 4×5 (Rønnestad)
#VO2Max
1:00:15
0.87IF
76TSS
660kJ
VO2 ladder
#VO2Max
1:00:15
0.87IF
76TSS
651kJ
4×4 (Norwegian classic)
#VO2Max
56:15
0.87IF
70TSS
607kJ
3×9 (high-volume VO2)
#VO2Max
1:10:15
0.88IF
90TSS
793kJ
VO2 + threshold combo
#VO2Max
1:16:15
0.84IF
89TSS
828kJ
Neuromuscular sprints
#Sprint
1:12:48
0.82IF
82TSS
585kJ
Standing starts (torque)
#Sprint
56:38
0.79IF
58TSS
465kJ
Anaerobic 30/30 all-out
#Sprint
51:08
0.92IF
72TSS
496kJ
Anaerobic 1-minute efforts
#Sprint
1:01:08
0.81IF
67TSS
562kJ
Lactate tolerance 90"
#Sprint
1:00:38
0.78IF
62TSS
562kJ
Sprint endurance (repeatability)
#Sprint
55:08
0.91IF
76TSS
492kJ
Attack simulation (surge + hold)
#Sprint
1:06:08
0.85IF
80TSS
646kJ
Short steep climb repeats
#Sprint
1:12:08
0.78IF
73TSS
608kJ
Micro-sprints in Z2
#Sprint
1:51:12
0.74IF
102TSS
1109kJ
Recovery jog
#Recovery
35:00
0.68IF
27TSS
Easy run + strides
#Endurance
53:00
0.83IF
61TSS
Long run
#Endurance
1:30:00
0.83IF
104TSS
Progression run
#Tempo
1:00:00
0.88IF
77TSS
Tempo 3×10'
#Tempo
1:03:00
0.85IF
76TSS
Cruise intervals 4×8'
#Threshold
1:03:00
0.89IF
82TSS
Threshold 6×5'
#Threshold
1:02:00
0.90IF
83TSS
Fartlek 6×2'
#Threshold
45:00
0.84IF
53TSS
VO2 5×3'
#VO2Max
54:00
0.88IF
70TSS
400s — 12 reps
#VO2Max
54:00
0.89IF
72TSS
Hill repeats 8×45"
#Sprint
43:00
0.85IF
52TSS