Workouts

Find the perfect cycling workout to match your fitness goals and elevate your performance.

Tonight

25°F

Mostly clear, with a low around 25. West wind 2 to 7 mph.

Tonight

Thursday

50°F

Sunny, with a high near 50. South wind 2 to 8 mph.

Thursday

Thursday Night

39°F

Patchy fog between 9pm and 11pm, then patchy fog and a slight chance of rain between 11pm and midnight, then rain and patchy fog. Mostly cloudy. Low around 39, with temperatures rising to around 53 overnight. South wind 6 to 15 mph, with gusts as high as 33 mph. Chance of precipitation is 80%. New rainfall amounts less than a tenth of an inch possible.

Thursday Night

Friday

57°F

Rain. Cloudy, with a high near 57. Southwest wind 12 to 20 mph, with gusts as high as 47 mph. Chance of precipitation is 90%. New rainfall amounts between three quarters and one inch possible.

Friday

Forecast data was grabbed from: https://forecast.weather.gov/MapClick.php?lat=42.3589942&lon=-71.0586293 | Location: Boston

Endurance Workouts

Focused on building aerobic capacity and stamina for long rides.

Endurance

Low

30 minutes

200-300

60-70% max HR

Features:

✔️ 5 min warm-up (easy spin)
✔️ 20 min steady pace (conversational effort)
✔️ 5 min cool-down (easy spin)

Get more info →

Endurance

Moderate

90 minutes

700-900

65-75% max HR

Features:

✔️ 10 min warm-up
✔️ 70 min steady moderate effort
✔️ 10 min cool-down

Get more info →

Endurance

Low → Moderate

75 minutes

600–750

60–80% max HR

Features:

✔️ 15 min easy warm-up
✔️ 20 min low–moderate pace
✔️ 20 min moderate pace
✔️ 10 min controlled tempo
✔️ 10 min cool-down

Get more info →

Strength Workouts

Strength workouts to build muscular endurance and power.

Strength

High

45 minutes

400-500

80-90% max HR (intervals)

Build leg strength and power with hill intervals. Focus on maintaining good form.

Plan:

➖ 10 min warm-up
➖ 6 x (3 min hard uphill, 3 min easy recovery)
➖ 7 min cool-down

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Strength

Moderate

70 minutes

550–700

70–80% max HR

Extended climbing simulation to improve sustained uphill power. Ideal for routes like Wachusett or Greylock.

Plan:

➖ 10 min warm-up
➖ 4 x (8 min seated climb at 70–75 RPM, 3 min recovery)
➖ 10 min cool-down

Get more info →

Strength

High

60 minutes

500–650

80–90% max HR (during intervals)

Builds muscular strength and power for sustained efforts and climbing.

Plan:

➖ 15 min warm-up
➖ 6 x 4 min climbing in big gear (low cadence: 50-60 rpm, seated, Zone 3-4), 4 min easy spin recovery between efforts
➖ 10 min cool-down

Get more info →

Speed Workouts

Speed workouts to boost your sprinting ability and overall velocity.

Speed

High

40 minutes

350-450

85-95% max HR (intervals)

Features:

✔️ 10 min warm-up
✔️ 5 x (2 min hard, 2 min easy)
✔️ 10 min cool-down

Get more info →

Speed

Very High

35 minutes

300–400

90–100% max HR (sprints)

Features:

✔️ 10 min warm-up
✔️ 10 x (20 sec all-out sprint, 1 min 40 sec easy)
✔️ 10 min cool-down

Get more info →

Speed

Moderate–High

50 minutes

450–550

80–95% max HR (hard intervals)

Features:

✔️ 10 min warm-up
✔️ 1 min hard / 1 min easy
✔️ 2 min hard / 2 min easy
✔️ 3 min hard / 3 min easy
✔️ 4 min hard / 4 min easy
✔️ 3 min hard / 3 min easy
✔️ 2 min hard / 2 min easy
✔️ 1 min hard / 1 min easy
✔️ 5 min cool-down

Get more info →

Recovery Workouts

Designed to promote active recovery and enhance blood flow without adding significant fatigue.

Recovery

Very Low

45 minutes

200-250

50-60% max HR

Features:

✔️ 5 min easy warm-up
✔️ 35 min easy spinning
✔️ 5 min cool-down

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Recovery

Low

45–60 minutes

250–350

60–70% max HR

Features:

✔️ 45–60 min easy spin
✔️ Maintain cadence 90+ rpm

Get more info →

Recovery

Low

60 minutes

250–350

60–70% max HR

Features:

✔️ 60 min easy ride (Zone 1–2)
✔️ Every 10 min, do 2 min at 100+ rpm (light gear)

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Tempo Workouts

Aimed at enhancing your sustained power and speed over moderate distances.

Tempo

Moderate-High

60 minutes

500-600

75-85% max HR (tempo)

Features:

✔️ 15 min warm-up
✔️ 3 x (10 min tempo, 5 min easy)
✔️ 10 min cool-down

Get more info →

Tempo

Moderate

75 minutes

600–750

75–85% max HR

Features:

✔️ 15 min warm-up
✔️ 2 x 20 min at Tempo (Zone 3), 5 min easy between intervals
✔️ 10 min cool-down

Get more info →

Tempo

Moderate

65 minutes

500–650

70–85% max HR

Features:

✔️ 10 min warm-up
✔️ 45 min ride, increase intensity every 15 min (Zone 2 → Zone 3)
✔️ 10 min cool-down

Get more info →

Gravel Workouts

Gravel-specific workouts to enhance bike handling skills and endurance on mixed terrain.

Gravel

Low–Moderate

50 minutes

350–450

65–75% max HR

Features:

✔️ 10 min warm-up (mixed surfaces)
✔️ 3 x (5 min high-cadence spin, 3 min steady seated)
✔️ 8 min low-cadence strength grind (60–70 RPM)
✔️ 7 min cool-down

Get more info →

Gravel

Moderate

120–180 minutes

900–1600

70–80% max HR

Features:

✔️ 2–3 hours steady ride
✔️ Ride on a mix of gravel, dirt, and tarmac

Get more info →

Gravel

High

75 minutes

600–800

80–90% max HR (during intervals)

Features:

✔️ 15 min warm-up
✔️ 8 x 3 min hard effort (Zone 4) on rough gravel, 3 min easy spin between
✔️ 10 min cool-down

Get more info →

Threshold Workouts

Designed to improve your lactate threshold, allowing you to sustain higher intensities for longer periods.

Sweet Spot Training

Moderate–High

60 minutes

500–650

80–90% max HR (sweet spot)

Improves endurance and speed by riding just below threshold. Great for fat loss and fitness building.

Plan:

➖ 15 min warm-up
➖ 3 x (8 min sweet spot, 4 min recovery)
➖ 9 min cool-down

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Over-Under Intervals

High

70 minutes

600–750

85–95% max HR (during intervals)

Alternates above and below threshold to boost sustained power.

Plan:

➖ 15 min warm-up
➖ 4 x 8 min (1 min at 105% FTP, 1 min at 95% FTP, repeat 4x per interval), 5 min easy between sets
➖ 10 min cool-down

Get more info →

Sustained Threshold Efforts

High

65 minutes

600–750

85–95% max HR

Long intervals at threshold to improve aerobic capacity.

Plan:

➖ 15 min warm-up
➖ 2 x 15 min at FTP (Zone 4), 7 min easy between intervals
➖ 10 min cool-down

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Climbing Workouts

Focused on building strength and endurance for tackling hills and mountainous terrain.

Short Climb Repeats

High

60 minutes

500–650

85–100% max HR (during intervals)

Intense efforts on short climbs to build explosive climbing power.

Plan:

➖ 10 min warm-up
➖ 8 x 2 min hard climb (Zone 4–5), 4 min easy spin back down between
➖ 10 min cool-down

Get more info →

Long Climb Intervals

Moderate–High

60–70 minutes

500–700

80–90% max HR

Longer sustained climbing efforts to build endurance and pacing.

Plan:

➖ 10 min warm-up
➖ 2 x 12 min at sweet spot (Zone 3–4), 8 min recovery between
➖ 10 min cool-down

Get more info →

Medium Climb Intervals

Moderate–High

70 minutes

550–700

80–90% max HR

Focused climbing intervals to enhance sustained climbing ability.

Plan:

➖ 10 min warm-up
➖ 2 x 8 min at Zone 3-4, 8 min recovery between, 5 minute easy spin
➖ 10 min cool-down

Get more info →