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Structured workouts

85 sessions for cycling, running and swimming, from recovery to sprints. Open one to see its structure, scale it to your own thresholds, put it on your calendar or export it to Zwift, Garmin, Wahoo, TrainerRoad and intervals.icu. Looking for a whole block? See the training collections.

Cycling 54

Recovery

Recovery spin · 40' @ 50% FTP50 min · 20 TSS
High-cadence spin · 6×(3' fast / 2' easy spin)40 min · 14 TSS

Endurance

Classic endurance · 120' @ 68% FTP2 h 20 min · 104 TSS
Long ride + upper-aerobic blocks · 14×4' @ 80% in a 3.5h base3 h 34 min · 178 TSS
Low-cadence endurance · 6×8' @ 72% @ 55 rpm86 min · 68 TSS
Long endurance (3h) · 180' @ 72% FTP3 h 25 min · 155 TSS
Progressive endurance · 62% → 68% → 74% FTP2 h 20 min · 105 TSS

Tempo

Classic tempo blocks · 3×15' @ 84% FTP87 min · 82 TSS
Sweet spot · 3×12' @ 90% FTP75 min · 77 TSS
Long continuous tempo · 60' @ 82% FTP87 min · 89 TSS
Tempo + low-cadence inserts · 4×10' @ 82% (58/90 rpm)83 min · 73 TSS
Progressive tempo · 76% → 82% → 88% FTP72 min · 71 TSS
Long tempo (3h) · 180' @ 80% FTP3 h 32 min · 219 TSS
Tempo with threshold finish · 2×20' @ 83% + 3' @ 100%79 min · 77 TSS
Micro-interval tempo · 2×(10× 2' @ 88% / 30")82 min · 83 TSS
Norwegian I-3 — 5×15 · 5×15' @ 88% FTP / 2'1 h 52 min · 123 TSS

Threshold

4×8 (the workhorse) · 4×8' @ 102% FTP70 min · 89 TSS
2×20 classic · 2×20' @ 96% FTP86 min · 98 TSS
3×12 over-under · 2' @ 95% / 1' @ 105%84 min · 97 TSS
40' sub-threshold · 40' @ 93% FTP70 min · 83 TSS
Race-pace threshold (low cadence) · 3×15' @ 98% @ 82 rpm1 h 30 min · 109 TSS
Threshold with fast starts · 4×8' (30" @ 115% → 98%)70 min · 85 TSS
Long ride + threshold finish · 2h base → 3×8' @ 100%3 h 15 min · 180 TSS
Norwegian 20×3 · 7×3' @ 95% + 13×3' @ 105% / 30"1 h 40 min · 140 TSS
Norwegian 8×6 · 8×6' @ 96% FTP / 3'1 h 42 min · 115 TSS
Threshold with surges — 5×10 · 5×10' of (90" @ 97% + 30" @ 125%)1 h 30 min · 132 TSS
Norwegian 7×3 with steady floats · 7×3' @ 103% / 8' @ 78%1 h 47 min · 122 TSS
Openers · 3×2' build + 3×20" sharp47 min · 37 TSS
Time-crunched threshold — 45' · 3×8' @ 98% in 45 minutes46 min · 57 TSS
Pacing execution — 4×6' · Declare the number, hold it exactly66 min · 70 TSS

VO2 Max

5×5 (classic) · 5×5' @ 110% FTP68 min · 90 TSS
30/15 (max time >90% VO2) · 3×(13× 30" @ 119% / 15")66 min · 91 TSS
Fast-start 4×5 (Rønnestad) · 45" @ 125% → 106% FTP60 min · 76 TSS
VO2 ladder · 118 → 112 → 108 → 112 → 118%60 min · 76 TSS
4×4 (short and sharp) · 4×4' @ 113% FTP56 min · 70 TSS
3×9 (high-volume VO2) · 3×9' @ 107% FTP70 min · 90 TSS
VO2 + threshold combo · 3×3' @ 114% + 2×10' @ 95%76 min · 89 TSS
Long ride + repeated VO2 · 4'/4' → 8×40" → 8×30" → 4' @118%2 h 30 min · 159 TSS
Norwegian 6×6 with surge starts · 6×6' (30" @ 125% → 104%) / 3'82 min · 109 TSS
VO2 pyramid 8-7-6-5-4 · 8'→4' @ 103→111% FTP / 2'66 min · 90 TSS
CP field test — 3' + 12' · Two maximal efforts, 30' apart84 min · 85 TSS
5-min maximal (power at VO2max) · 5' best effort — the aerobic ceiling44 min · 42 TSS
Max heart rate test — 3×3' · 3×3' each harder, the last to exhaustion · 2' easy between53 min · 58 TSS

Sprint

Neuromuscular sprints · 10×10" max / 4' rest73 min · 82 TSS
Standing starts · 6×15" big gear from a near-stop57 min · 59 TSS
Anaerobic 30/30 all-out · 2×(6× 30" @ 150% / 30")51 min · 72 TSS
Anaerobic 1-minute efforts · 6×1' @ 135% FTP61 min · 67 TSS
Lactate tolerance 90" · 5×90" @ 122% FTP61 min · 63 TSS
Sprint endurance (repeatability) · 3×(4× 15" sprint / 45")55 min · 76 TSS
Attack simulation (surge + hold) · 5×(20" @ 180% → 2'40" @ 95%)66 min · 80 TSS
Short steep climb repeats · 8×30" standing @ 150% FTP72 min · 74 TSS
Micro-sprints in Z2 · 90' @ 68% with an 8" sprint every 10'1 h 51 min · 102 TSS
Anaerobic 6×2 · 6×2' @ 125% FTP / 5'75 min · 87 TSS
3-min all-out CP test · 3' maximal from the first second — no pacing42 min · 44 TSS

Running 21

Recovery

Recovery jog · 30' easy shuffle35 min
Return to running · 6×(3' run / 2' walk)41 min

Endurance

Easy run + strides · 45' Z2 · 6×20" strides53 min
Long run · 90' steady Z21 h 30 min
Long run + threshold finish · 60' Z2 → 3×8' @ 98%1 h 40 min
Long run 2h · 120' Z2 · fuelling practice2 h 00 min
Openers · 15' easy + 4×30" at race pace26 min

Tempo

Progression run · 60' Z2 → threshold finish60 min
Tempo 3×10' · 3×10' @ 92% / 3' jog63 min

Threshold

Cruise intervals 4×8' · 4×8' @ 97% / 2' jog63 min
Threshold 6×5' · 6×5' @ 100% / 90" jog62 min
Fartlek 6×2' · 6×(2' strong / 3' easy)45 min
Over-unders 3×9' · 3×9' · 2' @ 96% / 1' @ 102%59 min
Threshold with fast starts · 4×8' · 30" @ 110% → 97%63 min
Threshold 2×20' · 2×20' @ 97% / 4' jog76 min

VO2 Max

VO2 5×3' · 5×3' @ 108% / 2'30" jog54 min
75-second reps ×12 · 12×75" @ 112% / 75" jog54 min
Short-short 3×13×30/15 · 30" @ 114% / 15" float63 min
VO2 ladder · 1-2-3-2-1' · 114 → 106 → 114%66 min
VO2 with hard starts · 5×3' · 20" @ 118% → 106%56 min

Sprint

Hill repeats 8×45" · 8×45" uphill @ 122% effort43 min

Swimming 10

Recovery

Easy technique swim · 1000 m · drills and easy free21 min
Recovery 1000 · 1000 m · straight and easy22 min

Endurance

Aerobic 2000 · 2000 m · 10×100 on a send-off39 min
Long aerobic pull · 2000 m · pull set with paddles41 min
Continuous 1500 · 1800 m · one straight 150035 min

Tempo

Broken 200s · 2100 m · 8×200 on a send-off40 min
Descending 100s · 1700 m · 10×100 descend 1-533 min

Threshold

CSS 10×100 · 1900 m · the classic threshold set35 min
CSS 400s · 1900 m · threshold in long reps38 min

VO2 Max

50s at speed · 1500 m · 12×50 fast28 min

Not sure which session fits today? The Blocks assistant reads your rides and picks one with you.