TRAINING

Make time
to train.

Intervals, FTP-based targets and easy spins. Explore the sessions before you choose one in Alpine.

5 BUILT-IN WORKOUTS

Your kind
of session.

Clear intervals.

Follow fixed or FTP-based targets, with your next sessions on the calendar.

THE SESSION / 02Illustrative preview

RECOVERY RIDE

Easy does it.

75 W TARGET
WARM UP10 MIN EASY SPINCOOL DOWN
DURATION
16min
EASY SPIN
75W
THE INTENTION
Recovery

Recovery Ride · From the app.

Pick a workout.

Open a session to see its intervals and targets.

01Recovery RideA gentle, steady spin with a short warm-up and cool-down.16minEasyView intervals

Fixed power targets. You can preview the watts in Alpine before starting.

Profile scaled within this workout.

  1. Warm up3 min50 W
  2. Easy spin10 min75 W
  3. Cool down3 min50 W
02Endurance RideA gradual build into a sustained, comfortable effort.25minSteadyView intervals

Fixed power targets. You can preview the watts in Alpine before starting.

Profile scaled within this workout.

  1. Warm up3 min50 W
  2. Build3 min75 W
  3. Endurance15 min100 W
  4. Ease off2 min75 W
  5. Cool down2 min50 W
03Tempo IntervalsThree controlled efforts with easy recovery between them.23minModerateView intervals

Fixed power targets. You can preview the watts in Alpine before starting.

Profile scaled within this workout.

  1. Warm up3 min75 W
  2. Build2 min100 W
  3. Build1 min125 W
  4. Tempo 13 min150 W
  5. Recovery2 min100 W
  6. Build30 sec125 W
  7. Tempo 23 min150 W
  8. Recovery2 min100 W
  9. Build30 sec125 W
  10. Tempo 33 min150 W
  11. Cool down3 min75 W
04Beginner IntervalsFour short efforts with generous recovery. Fixed watts; no FTP required.17minGentle intervalsView intervals

Fixed power targets. You can preview the watts in Alpine before starting.

Profile scaled within this workout.

  1. Warm up3 min50 W
  2. Build1 min75 W
  3. Effort 11 min100 W
  4. Recovery2 min75 W
  5. Effort 21 min100 W
  6. Recovery2 min75 W
  7. Effort 31 min100 W
  8. Recovery2 min75 W
  9. Effort 41 min100 W
  10. Cool down3 min50 W
05FTP EnduranceSteady endurance targets based on your saved FTP. Preview watts before starting.19minPersonalizedView intervals

Targets use your saved FTP. Set it in Alpine before starting.

Profile scaled within this workout.

  1. Warm up3 min50% FTP
  2. Build3 min65% FTP
  3. Endurance10 min75% FTP
  4. Cool down3 min50% FTP
What trainer do I need?

ERG workouts need a trainer with ERG support. FTP-based targets use the FTP you enter in Settings. Equipment and compatibility ↗

Bring your bike.
We’ll bring the session.

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