30 min easy spin with four short high-cadence pickups woven in. Pure active recovery that never goes flat.

15 min easy spin with two short high-cadence pickups. The same recovery-first pace as Recovery Spin, in half the time.

60 min Zone 2 with real pace shifts — two steady blocks, two pickups, and a high-cadence stretch. Builds your aerobic base without ever feeling monotonous.

25 min Zone 2 — one steady block, one pickup, one build block. The short version of Endurance Ride for when an hour isn't in the cards.

Heart-rate-controlled resistance that holds your target bpm the same way ERG mode holds a target wattage — the trainer keeps adjusting the watts on its own so your heart rate does the driving. Warm-up + two steady Zone 2 blocks + cool-down.

20 min heart-rate-controlled Zone 2 — warm-up, one bpm-held block, cool-down. The trainer still adjusts watts on its own to hold your target heart rate.

Warm-up + 3x10 min tempo, each with a harder surge built into the middle, 3 min recovery between + cool-down. Comfortably hard, never flat.

20 min tempo — three reps of shrinking length but rising resistance, short recoveries in between. Comfortably hard, over fast.

Warm-up + 2x15 min sweet spot, each with a push toward threshold in the middle, 7 min recovery + cool-down. High training value, built-in variety.

22 min sweet spot — two 6 min work blocks with a short recovery between. The short version of Sweet Spot Intervals.

Warm-up + 2x20 min of threshold over-unders (2 min over / 2 min under) with 10 min recovery + cool-down. Raises your sustainable power ceiling.

24 min of threshold over-unders (1.5 min over / 1.5 min under) — one round of four instead of two rounds of five. Same rhythm, shorter dose.

Warm-up + a 2-3-4-4-3-2 min pyramid of max aerobic efforts with matched recovery + cool-down. Short, hard, and always shifting gears.

18 min — a compact 1-2-2-1 min pyramid of max aerobic efforts with matched recovery. Short, hard, and done before you know it.

8 sets of 30s at 30–45 rpm with resistance climbing set by set, 2:30 recovery between each. Builds force for steep climbs.

18 min — 5 very short (15s) max-resistance reps at minimum cadence, with full recovery between. A fast dose of neuromuscular strength work.

Warmup + 6 sets of 12s at minimum cadence with resistance climbing set by set, 3min full recovery between each. Progressively harder near-maximal reps to recruit as much force as possible.

Warmup + 8 explosive sets of 20s alternating a low-cadence, high-resistance rep with a higher-cadence one, 2min recovery between each. Builds acceleration and jumps by mixing force and speed.

Warmup + 4 sets of 8min with a resistance surge built into the middle, 4min recovery between each. Keeps your force up under accumulated fatigue for long climbs.

10 min warm-up + 20 min all-out effort + 5 min cool-down. We'll estimate your FTP from the result.

5 min warm-up + 1 min steps with resistance climbing one notch every minute until you can't hold it. Shorter than the 20 min test — we'll estimate your FTP from the best minute you sustained.