The Only 3 Cycling Workouts You Need Each Week #indoorcycling #cycling #zwift #ftp

135 minutes.

That's all I'm asking for.

3 rides. 45 minutes each. Spread across your week however your life allows.

Most cyclists think they need hours of training to see results. They don't. They need the right 45 minutes done consistently.

I took my FTP from 3 W/kg to 3.6 W/kg using sessions exactly like these. Not through 4 hour rides. Through 3 focused sessions a week when life allowed.

Here's what those 3 rides look like.

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Workout 1 — Zone 2 (40-45 min)

The ride that looks too easy to matter. It isn't.

↳ Ride at 65-75% max HR the entire time
↳ Conversational pace — if you can't talk, you're going too hard
↳ The moment HR creeps above 75% drop resistance immediately

Builds your aerobic base. Makes every other workout possible. Most cyclists skip this because it feels like cheating. It isn't.

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Workout 2 — Sweet Spot (40-45 min total)

The most efficient session in cycling training.

↳ 10 min warmup
↳ 3x8 min at 88-93% FTP
↳ 2-3 min easy spin between each
↳ 5 min cooldown

Hard enough to build FTP. Easy enough to recover from. Do this consistently and your threshold moves.

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Workout 3 — VO2 Max (35-40 min total)

The hardest session of your week. The one that actually raises your ceiling.

↳ 10 min warmup
↳ 5x2 min at 110-120% FTP
↳ 2 min easy spin between each
↳ 5 min cooldown

This is uncomfortable. That's the point. Your aerobic ceiling only moves when you push against it.

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3 workouts. 135 minutes. Enough to keep moving forward when life gets in the way.

Save this for the weeks when training feels impossible.

Send this to the cyclist who says they don't have time to train.

Видео The Only 3 Cycling Workouts You Need Each Week #indoorcycling #cycling #zwift #ftp канала baseline_work