4×8 (the workhorse)

30/15 (max time >90% VO2)

Sweet spot

4×4 (Norwegian classic)

2×20 classic

Classic endurance

Cruise intervals 4×8'

VO2 5×3'

Easy run + strides

Recovery spin

High-cadence flush

Long ride + LT1 intervals

Low-cadence strength endurance

Long endurance (3h)

Progressive endurance

Classic tempo blocks

Long continuous tempo

Tempo + low-cadence inserts

Progressive tempo

Long tempo (3h)

Tempo with threshold finish

Micro-interval tempo

3×12 over-under

40' sub-threshold

Race-pace threshold (low cadence)

Threshold with fast starts

Long ride + threshold finish

5×5 (classic)

Fast-start 4×5 (Rønnestad)

VO2 ladder

3×9 (high-volume VO2)

VO2 + threshold combo

Long ride + repeated VO2

Neuromuscular sprints

Standing starts (torque)

Anaerobic 30/30 all-out

Anaerobic 1-minute efforts

Lactate tolerance 90"

Sprint endurance (repeatability)

Attack simulation (surge + hold)

Short steep climb repeats

Micro-sprints in Z2

Openers

Time-crunched threshold — 45'

Pacing execution — 4×6'

3-min all-out CP test

CP field test — 3' + 12'

5-min maximal (power at VO2max)

Recovery jog

Long run

Progression run

Tempo 3×10'

Threshold 6×5'

Fartlek 6×2'

400s — 12 reps

Over-unders 3×9'

Long run + threshold finish

Short-short 3×13×30/15

Threshold with fast starts

Threshold 2×20'

Long run 2h

VO2 ladder

VO2 with hard starts

Return to running

Openers

Hill repeats 8×45"

Easy technique swim

Recovery 1000

Aerobic 2000

Long aerobic pull

Continuous 1500

Broken 200s

Descending 100s

CSS 10×100

CSS 400s

50s at speed