Category: Cycle Workouts

Each Sunday I’ll post a Smart Trainer session that you can do in about 60 minutes to enhance your cycling.

Sunday Smart-Trainer Session: RAMP Test Threshold Session #1

I wanted a workout for an athlete of mine that tested their legs whilst fatigued. With only an hour available, I needed to get their fatigue levels relatively high, relatively qwikly prior to the set of threshold intervals. This is what I developed. Although I used RAMP Test in the title for the workout, it’s not a true RAMP test and we restrict the maximum intensity to allow you the opportunity to complete the threshold intervals. This session is great for triathletes, and road cyclists. It can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as a 40km Time Trial or the bike leg of an Olympic Distance Triathlon.

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Sunday Smart-Trainer Session: 6x 90sec Hill Reps

This session is a great way to develop your anaerobic capacity and leg strength within the same workout. It is perfect for road cyclists and mountain bikers but also for Olympic distance and Half Ironman/70.3 triathletes.

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Sunday Smart-Trainer Session: Easy Tempo -4

Preparing your body for the intensity that will be replicated and sustained during an event is an essential part of training. This session is great for triathletes, and road cyclists. It can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as a 40km Time Trial or the bike leg of an Olympic Distance Triathlon.

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Faster Cyclist 4 Week Challenge (3 rides per week) for cyclists comfortable riding 0:40-1:20hr

Thursday Training Plan: Faster Cyclist 4 Week Challenge (3 rides per week) for cyclists comfortable riding 0:40-1:20hr

🚴‍♀️🚴‍♂️ Faster Cyclist 4 Week Challenge 🚀
Ready to take your cycling to the next level? This 4-week program is designed for cyclists currently riding 40min to 1:20 hours for their long ride and training 3 times per week. Whether you’re looking to boost your power, improve endurance, or simply ride stronger, this structured plan will deliver real results.

View More Thursday Training Plan: Faster Cyclist 4 Week Challenge (3 rides per week) for cyclists comfortable riding 0:40-1:20hr

Sunday Smart-Trainer Session: Intro to Velocity

Sometimes, time is limited. If your availability is very limited then this session will provide you with a breif hit out, but also allow you to trial the Velocity platform. This workout will benefit all endurance cyclists – road, mountain bikers and triathletes with limited time.

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Sunday Smart-Trainer Session: Easy Tempo -2

Preparing your body for the intensity that will be replicated and sustained during an event is an essential part of training. This session is great for triathletes, and road cyclists. It can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as a 40km Time Trial or the bike leg of an Olympic Distance Triathlon.

View More Sunday Smart-Trainer Session: Easy Tempo -2

Sunday Smart-Trainer Session: GTN’s Micro Burst Session

Short bursts of high intensity riding can enhance your VO2 max. This is the research behind the Martin Gibala series of workouts. With boosted VO2 max, your Functional Threshold Power (FTP) will also increase proportionately. This workout will benefit all endurance cyclists – road, mountain bikers and triathletes.

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Sunday Smart-Trainer Session: 45/15

Spending time at an intensity you can sustain with a short Rest Interval (RI) can help develop your threshold capability. This workout takes things a bit further, stepping the intensity up each set without altering the Rest Interval (RI), making the workout progressively harder. This session is great for all cyclists and triathletes who have limited time to train.

View More Sunday Smart-Trainer Session: 45/15
Cycling FTP Power Boost Training Plan (Intermediate 16 week Plan) 3 workouts/wk

Thursday Training Plan: Cycling FTP Power Boost Training Plan (Intermediate 16 week Plan) 3 workouts/wk

Boost Your Cycling Power with the Cycling FTP Power Boost Training Plan!
Are you ready to take your cycling fitness to the next level? The Cycling FTP Power Boost Training Plan is designed for intermediate cyclists and triathletes who want to increase their Functional Threshold Power (FTP) and ride stronger than ever!

View More Thursday Training Plan: Cycling FTP Power Boost Training Plan (Intermediate 16 week Plan) 3 workouts/wk

Sunday Smart-Trainer Session: Sam Warriner’s Strength Focus Bike Session

Time under tension is a key determinant for strength development. With the low cadences used within this workout we load the cycling muscles with time under tension building their strength and ultimately their power. This workout is great for all cyclists, but especially athletes that ride longer durations with sustained power, such as Ironman 70.3 athletes and marathon mountain bikers.

View More Sunday Smart-Trainer Session: Sam Warriner’s Strength Focus Bike Session