Chargement...
Back to disciplines
Endurance1,500+ active cyclists
Cycling
From road racer to mountain climber — a plan for every wheel.
Indoor and outdoor training with a power meter. From road racer to climber, a plan tailored to every profile.
+1,500 cyclists
45+ plans
16 weeks avg.
Videos & Tutorials
Learn from the best
Technical tutorials, guided sessions and expert tips — click to play a video.
All levels
FTP and cycling training zones
The basics of structured cycling — FTP, power zones and how to use them to progress.
Intermediate
Zones 1 to 7 — Setup & full guide
Setting up and using your power zones with a meter — a complete practical guide.
Advanced
Training zones — Understand it all
What zones are, why to use them and how they transform amateur cycling.
Intermediate
HIIT Indoor Cycling — Zwift workout
An indoor HIIT session on the trainer — interval training structure with Zwift.
Beginner
Getting started with indoor cycling
A complete guide to starting indoor cycling — gear, setup, first structured sessions.
Intermediate
Indoor cycling — 30-min intervals
A 30-minute session with progressive intervals on the indoor bike — perfect to progress quickly.
Expert Guide
Everything you need to know
Pedaling technique
- Optimal cadence: 85–95 RPM on the flats, 70–80 RPM uphill
- Bike position: have your fit checked by a professional every few years
- Push AND pull — think of "scraping" at the bottom of the pedal stroke to maximize power
- Aero position: lower the torso gradually — every 5 cm saves 20–30 W of drag
- Shift gears before the hill — never while pushing hard in the gear
Performance equipment
- A power meter — the most accurate tool to quantify training (from €400)
- A heart-rate monitor (chest strap more accurate than the wrist)
- A certified aero helmet + UV-protection glasses
- SPD-SL shoes with aligned cleats — avoids knee pain
- A connected indoor trainer (Tacx, Wahoo) for winter indoor training
Long-distance nutrition
- Carb loading D-2 and D-1 before a race: pasta, rice, bread
- On the bike: 60–90 g of carbs/hour on efforts > 90 min (gel + drink + bars)
- Homemade isotonic drink: 500 ml water + 30 g maltodextrin + 1 g salt + lemon juice
- Bottles of 750 ml minimum — 2% dehydration cuts power by 10%
- Recovery: rice + chicken or pasta + tuna within 30 min after a long effort
Recovery and maintenance
- Easy spin 20–30 min the day after an intense effort — active circulation
- Leg massage: focus on the quads, hamstrings, calves and glutes
- Elevate the legs 15 min after a long ride to reduce swelling
- Cyclist recovery nutrition: 4:1 carb/protein ratio in the first hour
- Service the bike after every rainy ride: chain, brakes, rims
Expert tips
The pros' secrets
Train by zones
Zone 2 (65–75% FTP) for 80% of the volume — the zone pros call "the path to performance." Underrated by 95% of amateurs.
FTP is your compass
Test your FTP (functional threshold power) every 4–6 weeks with an all-out 20-min test. All your zones flow from it.
Aerodynamics rule
On the flat at 35 km/h, 80% of the resistance is aerodynamic. Lower your torso before buying a carbon wheel.
Climb in watts
On a climb, aim for a constant W/kg ratio — avoid surges that drain your reserves. A steady effort is always more economical.
Key exercises
Master the fundamentals
The essential exercises to know — technique, target muscles and execution tips to progress without getting injured.
Single-leg pedaling
All levels3×2 min/legQuads, glutes, pedaling technique
Pedal with one leg only for 2 minutes, the other resting on the frame. Reveals weak points in the pedal stroke and corrects power asymmetries.
30 s bike sprints
Intermediate8×30 sAnaerobic power, quads, calves
Maximal sprint for 30 seconds, 4 min easy-spin recovery. Builds top-end power and the ability to accelerate in the finale.
Sweet spot 2×20 min
Intermediate2×20 minThreshold endurance, cardio-respiratory
Pedal at 88–95% of your FTP for 20 minutes with 5 min rest between. The best benefit/fatigue ratio for cycling progress.
Cadence drills 100+ RPM
Beginner5×3 minTechnique, muscular efficiency
Pedal at high cadence (100+ RPM) in a light gear for 3 min. Improves pedal-stroke smoothness and reduces knee load.
Bulgarian squat (cross-training)
Intermediate3×10/legQuads, glutes, stability
Back foot on a bench, descend into a deep lunge. Strengthens the legs asymmetrically and corrects the left/right imbalances common in cycling.
Plank core
Beginner3×45 sCore, lumbar stability
Support on the forearms and toes, body in a straight line. A strong core lets you transfer leg power efficiently on the bike.
Hip-flexor stretch
All levels3×60 s/sidePsoas, hip flexors
In a low lunge, hold the position while lengthening the psoas. Shortened hip flexors from cycling reduce power and increase low-back pain risk.
Climbing intervals 5 min
Advanced5×5 minPower-to-weight, threshold cardio
On a real or simulated climb (gradient > 5%), hold a cadence of 70–75 RPM at 95–100% FTP. Builds the power-to-weight ratio essential for climbing.
8-week program
Week 1–2
Aerobic base
Z2 endurance 90 min
90 RPM cadence, HR 65–75% HRmax — don't exceed the zone
VO2max intervals 4×8 min
At 106–120% FTP, 4 min recovery between each — VO2max development
Active recovery 60 min
Very easy Z1 spin to boost circulation without fatigue
Week 3–4
Threshold & Sweet spot
Sweet spot 2×20 min
At 88–95% FTP with 5 min rest — the optimal benefit/fatigue ratio
Cadence drills
Alternate 100+ RPM / 60 RPM every 3 min over 60 min total
Simulated gran fondo 3h
Long ride with 40 min of sweet spot built in — race-specific endurance
Week 5–6
High intensification
VO2max 5×5 min
110–120% FTP, 5 min recovery — raises the aerobic ceiling
Neuromuscular sprints 10×10 s
Maximal power, full 5 min recovery — sprint-power development
FTP test 20 min
Maximal sustained 20-min effort — recalibration of all zones
Week 7–8
Tapering & Performance
Volume −30%, intensity kept
Reduce volume but not intensity — supercompensation
Race-pace intervals 3×10 min
Race-speed simulation — mentally and physically ready
Easy ride 2h
Scenery, fun, free legs — arrive fresh on race day
* Program personalized by the Xenotif® AI based on your profile, level and goals.
Frequently asked questions
All about Cycling
Indoor (trainer) is more effective per training hour because there's no dead time (lights, descents). Outdoor is better for technique and motivation. Combining both is ideal.
