# WORKOUTS

A PLAN OF STEPS, RIDDEN ON ANY COURSE

A workout is a plan: how hard, for how long, step by step. Pick one in the game's WORKOUTS, then any course or the Lab. The trainer holds each step's watts in ERG, and on a course Coach Lou rides a scooter just ahead, saying what's coming. These are ours, free to ride and to download for other apps. You can add your own.

[ADD YOUR OWN](https://pedalmania.cc/login?next=%2Fme%2Fworkouts)

## OUR WORKOUTS

- [First Workout · First Workout: its steps · 30 MIN LOAD 24 Z5 STARTER](https://pedalmania.cc/workouts/first-workout)
- [Easy Spin · Easy Spin: its steps · 30 MIN LOAD 12 Z1 RECOVERY](https://pedalmania.cc/workouts/easy-spin)
- [Spin and Stretch · Spin and Stretch: its steps · 40 MIN LOAD 17 Z1 RECOVERY](https://pedalmania.cc/workouts/spin-and-stretch)
- [Endurance 45 · Endurance 45: its steps · 45 MIN LOAD 32 Z2 ENDURANCE](https://pedalmania.cc/workouts/endurance-45)
- [Cadence Ladder · Cadence Ladder: its steps · 50 MIN LOAD 35 Z2 ENDURANCE](https://pedalmania.cc/workouts/cadence-ladder)
- [Endurance 90 · Endurance 90: its steps · 90 MIN LOAD 66 Z2 ENDURANCE](https://pedalmania.cc/workouts/endurance-90)
- [Tempo 3x10 · Tempo 3x10: its steps · 55 MIN LOAD 50 Z3 TEMPO](https://pedalmania.cc/workouts/tempo-3x10)
- [Steady Hour · Steady Hour: its steps · 60 MIN LOAD 55 Z3 TEMPO](https://pedalmania.cc/workouts/steady-hour)
- [Seated and Standing · Seated and Standing: its steps · 55 MIN LOAD 57 Z5 SWEET SPOT](https://pedalmania.cc/workouts/seated-and-standing)
- [Sweet Spot 3x12 · Sweet Spot 3x12: its steps · 60 MIN LOAD 67 Z4 SWEET SPOT](https://pedalmania.cc/workouts/sweet-spot-3x12)
- [Sweet Spot 2x20 · Sweet Spot 2x20: its steps · 70 MIN LOAD 77 Z4 SWEET SPOT](https://pedalmania.cc/workouts/sweet-spot-2x20)
- [Sweet Spot Builder · Sweet Spot Builder: its steps · 75 MIN LOAD 83 Z4 SWEET SPOT](https://pedalmania.cc/workouts/sweet-spot-builder)
- [Over-Unders · Over-Unders: its steps · 55 MIN LOAD 67 Z5 THRESHOLD](https://pedalmania.cc/workouts/over-unders)
- [Threshold 2x15 · Threshold 2x15: its steps · 60 MIN LOAD 73 Z4 THRESHOLD](https://pedalmania.cc/workouts/threshold-2x15)
- [Threshold 4x8 · Threshold 4x8: its steps · 60 MIN LOAD 74 Z4 THRESHOLD](https://pedalmania.cc/workouts/threshold-4x8)
- [Pyramid · Pyramid: its steps · 50 MIN LOAD 62 Z6 VO2 MAX](https://pedalmania.cc/workouts/pyramid)
- [Thirty-Thirties · Thirty-Thirties: its steps · 54 MIN LOAD 63 Z2 VO2 MAX](https://pedalmania.cc/workouts/thirty-thirties)
- [VO2 5x3 · VO2 5x3: its steps · 55 MIN LOAD 67 Z5 VO2 MAX](https://pedalmania.cc/workouts/vo2-5x3)
- [Minute Repeats · Minute Repeats: its steps · 45 MIN LOAD 56 Z6 ANAEROBIC](https://pedalmania.cc/workouts/minute-repeats)
- [Forty-Twenties · Forty-Twenties: its steps · 50 MIN LOAD 58 Z2 ANAEROBIC](https://pedalmania.cc/workouts/forty-twenties)
- [Sprint Sets · Sprint Sets: its steps · 45 MIN LOAD 30 Z2 SPRINT](https://pedalmania.cc/workouts/sprint-sets)
- [Openers · Openers: its steps · 35 MIN LOAD 28 Z5 RACE PREP](https://pedalmania.cc/workouts/openers)

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Source: https://pedalmania.cc/workouts