Bike workout families
Use this file for
- recovery rides
- endurance rides
- tempo rides
- sweet spot rides
- threshold rides
- climbing-support rides
- race-pressure rides
- event-specific rides
- long rides
- simulation rides
- tune rides and openers
Recovery and endurance
Keep the architecture simple. Use structure only when it genuinely improves execution. Do not overbuild easy days.
Tempo and sweet spot
These sessions usually benefit from:
- a clear warm-up
- one or two sustained main blocks or a clean repetition set
- enough recovery to preserve the intended quality
- an endurance finish when the session cost supports it
Threshold and threshold extension
Use threshold sessions when the block needs sustained pressure, not just intensity for its own sake. Prefer durable rep shapes over decorative variety.
Climbing support and race-pressure
These sessions should match the event demand:
- seated pressure when durability matters
- longer reps when sustained event specificity matters
- shorter surges only when they solve a real race problem
Long rides and simulation rides
Long rides should not be generic by default. When they are key sessions, decide whether they need:
- pure endurance
- late pressure
- pressure blocks in the middle or second half
- fueling rehearsal
- race-like pacing under fatigue
Openers and tune rides
Keep these short, sharp, and low cost. The athlete should finish feeling more ready, not more loaded.
Bike-workout authoring check
Before finalizing a bike workout, ask:
- What is the real purpose of this session?
- Does the rep shape match that purpose?
- Is the workout more complicated than it needs to be?
- Does the title tell the athlete what they will actually do?