72 free workouts
Indoor cycling workouts for brevets and ultra-distance riding
Every structured workout in MeepMeep, free to ride in the app or download as a .zwo file for Zwift, TrainerDay or intervals.icu. The library leans long: durability sessions with hard efforts after a 1 to 4 hour pre-load, endurance rides up to 6 hours, and a durability test.
Durability
The hard work comes after a long Zone 2 pre-load, so you practise producing power on tired legs, the way the second half of a brevet or ultra race feels. These sessions train fatigue resistance: how much of your power survives hours of riding. Cycling durability: what it is and how to train it.
- Short Fatigued Sweet Spot60 min endurance, then 2 × 10 min Sweet spot1 h 48 min
- Mountain Pass Simulation4 × 20 min Tempo2 h 12 min
- Late Surge Practice1 h 30 endurance, then 4 × 2 min Threshold2 h 12 min
- Race Pace Rehearsal3 + 3 + 3 + 3 + 3 + 3 min Sweet spot2 h 30 min
- Kilojoule Burner3 × 20 min Tempo3 h
- Fatigued Threshold2 h endurance, then 3 × 10 min Threshold3 h 3 min
- Fatigued Sweet Spot2.5 h endurance, then 2 × 20 min Sweet spot3 h 38 min
- Alpine Day Simulation6 × 25 min Tempo3 h 38 min
- Extended Race PaceSteady endurance, short rises4 h
- Deep Fatigue Tempo3 h endurance, then 2 × 30 min Tempo4 h 28 min
- Deep Fatigue Sweet Spot3.5 h endurance, then 3 × 15 min Sweet spot4 h 48 min
- Ultra Pace DaySteady endurance, short rises5 h
- Late Tempo Finish4 h endurance, then 1 × 40 min Tempo5 h 3 min
Endurance
Zone 2 riding at roughly 65 to 70% of FTP, from 30 minutes to 6 hours, with cadence changes every half hour to keep long indoor sessions engaging. This is the foundation of randonneuring fitness and the place to rehearse your fueling. How many carbs per hour on long rides.
- Quick Aerobic SpinSteady endurance30 min
- Aerobic MaintenanceSteady endurance45 min
- Easy Aerobic SpinSteady endurance1 h
- Endurance with Tempo Touches4 × 3 min Tempo1 h 15 min
- Big Gear EnduranceEndurance, low cadence1 h 15 min
- Steady Endurance RideSteady endurance1 h 30 min
- Cadence PyramidsEndurance, cadence pyramids1 h 30 min
- Endurance BuilderSteady endurance2 h
- Rolling Hills Ride6 × 6 min Tempo2 h 18 min
- Long Endurance RideSteady endurance3 h
- Extended Endurance RideSteady endurance4 h
- Big Day EnduranceSteady endurance5 h
- Ultra Day EnduranceSteady endurance6 h
Tempo
Steady blocks at 76 to 85% of FTP: the intensity of headwinds, long drags and hilly brevets. Tempo raises sustainable power at a low fatigue cost.
- Tempo Starter2 × 8 min Tempo44 min
- Tempo Triple3 × 10 min Tempo1 h 3 min
- Tempo Blocks3 × 15 min Tempo1 h 18 min
- Tempo Double2 × 25 min Tempo1 h 18 min
- Steady Tempo Hour60 min Tempo1 h 20 min
- Long Tempo Blocks2 × 30 min Tempo1 h 28 min
- Tempo Power Blocks3 × 20 min Tempo1 h 33 min
- Steady Tempo Ride1 h 30 Tempo1 h 50 min
- Tempo After Endurance2 × 45 min Tempo2 h 28 min
Sweet Spot
Blocks at 88 to 92% of FTP. Time-efficient work that lifts FTP and muscular endurance, so your all-day pace becomes a smaller fraction of your ceiling.
- Sweet Spot Starter2 × 10 min Sweet spot46 min
- Sweet Spot Sampler2 × 12 min Sweet spot50 min
- Sweet Spot Long Block40 min Sweet spot1 h
- Sweet Spot Intervals3 × 12 min Sweet spot1 h 9 min
- Sweet Spot Over-Unders12 × 1 min Threshold1 h 9 min
- Sweet Spot Double2 × 20 min Sweet spot1 h 10 min
- Sweet Spot Short Repeats5 × 8 min Sweet spot1 h 13 min
- Sweet Spot Builder3 × 15 min Sweet spot1 h 18 min
- Sweet Spot Big Triple3 × 20 min Sweet spot1 h 33 min
- Extended Sweet Spot2 × 30 min Sweet spot1 h 34 min
- Sweet Spot Volume4 × 15 min Sweet spot1 h 38 min
Threshold
Efforts at 95 to 105% of FTP. Raising threshold makes every ultra pace easier, but keep it to one session a week when volume is high.
- Threshold Starter2 × 8 min Threshold40 min
- Threshold Single Block30 min Threshold50 min
- Threshold Ladder5 + 8 + 12 min Threshold52 min
- Threshold Triple3 × 12 min Threshold1 h 11 min
- Threshold Over-Unders9 × 1 min Threshold1 h 11 min
- Classic Threshold Blocks2 × 20 min Threshold1 h 16 min
- Short Threshold Repeats4 × 10 min Threshold1 h 20 min
VO2max
Short, hard intervals above FTP that grow the aerobic engine. Use sparingly in base and early build, never at the expense of your long ride.
Force
Seated, low-cadence torque work at 55 to 70 rpm. Builds the muscular strength you need for long climbs on a loaded bike and for the late hours when your legs stop spinning.
Recovery
Very easy spins at about 50% of FTP to promote blood flow after hard days or back-to-back long rides, without adding fatigue.
Test
A ramp test, a classic 20-minute FTP test, and a durability test that compares fatigued 20-minute power after two hours of riding against your fresh FTP. How to measure cycling durability.
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