We’ve just added three new workouts to the feed.  They were suggested by users at http://support.trainerroad.com/forums/20356951-suggest-a-workout


This is a classic.  2×20 minutes with 5 minutes rest between intervals.  We give you a little warm up to wake up the legs then you get to do the work.  The first interval is at 89% FTP.  The second one’s at 91%.

This was suggested by HookFlash at http://support.trainerroad.com/hc/en-us/articles/202171060-Sweet-Spot-vs-Traditional-Base.

The nice thing about this workout is you can scale it to turn it into a threshold builder.  If you’re looking for a harder workout pump this puppy up so that the first interval is just at or above threshold.  That will give you a little room for the second one.  I wouldn’t go any higher than 105% above threshold on the second one though.  If you can do that, raise your FTP by 5 watts and see if you can do it again.  Wash. Rinse. Repeat.

This is really a bread and butter workout for a lot of cyclists.  Another good way to do it is to start with it the way it’s prescribed, then bump up the intensity by 2% every time you do the workout until you’re above FTP. If you can hit around 105% for both intervals I’d bump your FTP up a bit and do the whole thing over again.


This one is an endurance/SST workout for you guys with longer races; triathletes especially.  It was suggested by recipher at http://support.trainerroad.com/hc/en-us/articles/201893574-Base-Traditional.

At 2:40 minutes it’s about the time many of you would ride a half ironman bike leg (56 miles).  The TSS is 174 and the IF is 81.  Again, this is around the same intensity you would ride a half ironman bike leg.

It also has some good sweet spot intervals in there that will really build your base.  Everything is under threshold so it shouldn’t cook your goose.


This is a variation on Cathedral as suggested by recipher at http://support.trainerroad.com/hc/en-us/articles/201893574-Base-Traditional.

It’s the same mix of endurance and sweet spot training (SST) but an hour shorter.  Again, great workout to use as a base builder for longer events.

One thing triathletes do some times is ride for too long at too low of an intensity.  If you’re an half/full Ironman athlete you want to do those long rides, but make sure you throw in some longer sweet spot intervals in the middle of them.   They give you a really big bang for your buck.  They’re also very repeatable.  If you need a big base for longer events you should be focusing your winter hours on a mix of SST and threshold work.

Even if you aren’t doing longer events but have a lot of time to train, SST should be the focus of your foundation.


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Nate Pearson

Nate Pearson is the co-founder of TrainerRoad. He is an avid triathlete and cyclist, husband and father of two. His training is fueled by great coffee, BBQ and pie.