Workout of the Week: Variable Cadence Ride
Try this trainer ride that utilizes three rounds of 27-minute intervals—each at varying cadences—to target multiple energy systems in one workout.
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FTL Athlete Member Content > Indoor Cycling
Workout of the Week: Petr Vakoč’s Big Gear Indoor Ride
This workout is a strength builder.
Workout of the Week: Smart Intervals
Have this aerobic capacity workout ready to reset your motivation the next time your outdoor ride is squandered by extreme weather or poor air quality.
How to Get the Most from Training with Zwift
If you are training with Zwift, don’t miss this guide from exercise physiologist Rob Pickels, who explores best practices for this virtual cycling and running platform.
How to Warm Up for Zwift Races
The demands of virtual racing are different from live racing. Physiologist Rob Pickels explores the science of warmups and how this applies to fast-start Zwift races.
Mastering Zwift Race Tactics
Rob Pickels details the many nuances of racing on Zwift, and offers essential tips to improve your tactical acumen for the virtual world.
Indoor Cycling Basics
Chris Case explains why indoor cycling differs from outdoor riding, then offers tips to help you get the most out of your indoor sessions.
How Long Is Too Long on Zwift?
Dr. Stephen Seiler analyzes a 13-plus-hour Zwift ride by Jonas Abrahamsen of the Uno-X Pro Cycling Team from Norway.
Indoor Cycling and Heat Management with Dr. Stephen Cheung
Dr. Cheung offers several tips to improve indoor cycling conditions to minimize any environmental impact. Hint: Airflow changes everything!
How to Manage Heat During Indoor Workouts
Training inside is hot! Here are some facts and tips on beating the heat indoors.
Your Winter Guide to Indoor Cycling, with Dr. Stephen Cheung
Dr. Stephen Cheung leads a discussion on indoor cycling, including heat management, adaptive differences between indoor and outdoor workouts, and what to do with those “nice” winter days when you can sneak outdoors.
Adjustments to Train Indoors
There are four balances to strike when training indoors: 1) bone health, 2) muscular balance, 3) intensity and duration balance in our training sessions and 4) energy balance