Cycling Interval Workouts

AI-generated intervals with precise power targets. Exported to your Garmin, Wahoo, or Zwift.

Example Workouts

Sample sessions from these plans — each with precise power targets you can export to your device.

50 min

warmup (55-75% FTP)5× 4min 106-120% FTP / 3min reccooldown (40-55% FTP)

Zone Distribution

Z1 44%Z2 16%Z5 40%

Five 4-minute efforts at 106-120% FTP target VO2 max development — the gold standard interval format for raising your aerobic ceiling.

55 min

warmup (55-75% FTP)2× 10min 95-105% FTP / 5min recinterval (95-105% FTP)cooldown (40-55% FTP)

Zone Distribution

Z1 27%Z2 18%Z4 55%

Three 10-minute blocks at 95-105% FTP develop sustained power at threshold — the key intensity for time trialists and road racers.

40 min

warmup (55-75% FTP)10× 30s 120-150% FTP / 30s recsteady (55-75% FTP)10× 30s 120-150% FTP / 30s reccooldown (40-55% FTP)

Zone Distribution

Z1 38%Z2 38%Z6 24%

Two sets of ten 30-second bursts at 120-150% FTP develop anaerobic capacity and neuromuscular power while keeping total session stress manageable.

Export workouts in FIT and ZWO formats to any device or platform.

GarminWahooCorosSuuntoHammerheadPolarZwiftRouvyMyWhooshIntervals.icuStrava