Five cycling series workouts to take your performance to the next level

If you’re looking to boost your cycling performance, interval training is an essential tool in your routine. Whether you’re a road cyclist, mountain biker, or a fan of indoor cycling simulators, incorporating these sessions will help you gain power, endurance, and efficiency.

In this article, you’ll discover 5 structured interval workouts designed to help you get the most out of your sessions—whether outdoors, on your turbo trainer, or using your favorite simulator. Get ready to push your limits and see real improvements in your stats.

1. FTP Intervals (Functional Threshold Power)

This is one of the core sessions in any cycling interval training plan. Training near your Functional Threshold Power (FTP) improves your ability to sustain intense efforts for longer periods.

Warm up for 10–15 minutes.
Do 2 to 4 intervals of 10–15 minutes at 95–100% of your FTP.
Rest 5 minutes between intervals.
Finish with a 10-minute cooldown.

This workout is perfect for indoor cycling, as simulators let you control your power output precisely and keep a steady pace without outside interruptions like traffic.

2. VO2 Max Intervals (Short & Intense)

Want to improve your aerobic capacity? These intervals are tough but effective. With just a few minutes of work, you’ll see big gains in both endurance and power.

Warm up for 15 minutes with progressive efforts.
Complete 5 to 6 intervals of 3 minutes at 110–120% of your FTP.
Rest 3 to 5 minutes between each interval.
Cool down for 10 minutes.

This type of interval cycling workout works well on simulators like BKOOL, where you can pre-set the intensity and let the system guide you.

3. Pyramid Intervals (Ladder Workouts)

A fun and challenging way to train across various power zones. This method forces you to adapt to different intensities, just like in a real ride with varied terrain.

Warm up for 10–15 minutes.
Do: 1 min at 100% FTP, 2 min at 105%, 3 min at 110%, 2 min at 105%, 1 min at 100%.
Rest 4–5 minutes and repeat the set up to 3 times.
Cool down.

This cycling workout also helps build lactate tolerance and is easy to execute indoors, where intensity changes are more controllable.

4. Sprint Repeats

Sprints aren’t just for sprinters. Adding these short, explosive efforts to your plan boosts your max power output and speeds up recovery between hard efforts.

Warm up for 20 minutes.
Do 8 to 10 sprints of 10–15 seconds at 150–200% of your FTP.
Rest 2 minutes between sprints.
End with a 10-minute recovery spin.

In an indoor cycling setup, these sprints can be precisely measured to ensure max effort without distractions. Ideal if you’re using a simulator with power sensors.

5. Sweet Spot Training

Looking for a balance between volume and intensity? The Sweet Spot is your go-to. Working at 88–94% of your FTP is more sustainable than threshold, but still delivers major performance benefits.

Warm up for 10–15 minutes.
Do 2 sets of 20 minutes at 90% FTP.
Rest for 5 minutes between sets.
Finish with 10 minutes of easy spinning.

This type of interval training is perfectly suited for indoor sessions, where you can maintain a steady rhythm without external interruptions.

Tips for Getting the Most from Indoor Intervals

Plan your sessions: Use structured plans or in-app workouts on your simulator.
Monitor your intensity: Train with a power meter or heart rate monitor to stay in the right zone.
Include active recovery: Alternate hard days with easy spins or full rest.
Keep it fun: Platforms like BKOOL let you train with others online, making tough sessions more enjoyable.

Conclusion

Adding these cycling interval workouts to your weekly routine can significantly improve your fitness. And if you’re using an indoor cycling simulator, you’ll benefit from full control over your training variables, better tracking, and a safer, more efficient workout.

Remember: success isn’t just about riding more, but riding smarter. So gear up, calibrate your FTP, and start leveling up with these interval sessions.

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