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80/20 Workout Library

Copyright © 2018 Matt Fitzgerald and David Warden. All rights reserved. The workouts provided on this site, in electronic or written form, are subject to copyright and are provided for personal use only. Distribution, modification, replication or adaptation for commercial use without explicit consent is prohibited.

You don’t have to memorize your 80/20 workouts! On devices compatible with the Garmin .FIT file format, you can load these electronic workouts directly to your device and be prompted through each step of the activity. These are the same workouts used in the 80/20 Running and Triathlon plans on this website and found in Matt and David’s book 80/20 Triathlon. A formal 80/20 plan is not required to take advantage of these workouts, and you can create your own custom plan with this library. We recommend you review Understanding Your 80/20 Run or Triathlon Plan and Intensity Guidelines for Running or Triathlon before using these workouts. Please note that this library is not necessary for bike and run workouts if you have already purchased an 80/20 structured workout plan, as a daily workout file is already included for export to your device. These workouts are also available directly in TrainingPeaks for automatic device sync with an 80/20 Subscription. These workouts can be enhanced when used in conjunction with the 80/20 Zones app.

Have additional questions or need troubleshooting help? Click the Q&A below to learn more and don't forget to check out the companion 80/20 Strength Library and 80/20 Run Distance Library.

Run Workouts

Low Intensity Runs

Running Recovery (RRe)
 
Code Duration/Distance Description
RRe1 20 20 minutes Zone 1
RRe2 25 25 minutes Zone 1
RRe3 30 30 minutes Zone 1
RRe4 35 35 minutes Zone 1
RRe5 40 40 minutes Zone 1
RRe6 45 45 minutes Zone 1
RRe7 50 50 minutes Zone 1
RRe8 55 55 minutes Zone 1
RRe9 60 60 minutes Zone 1
Running Foundation (RF)
Code Duration/Distance Description
RF1 20 5 minutes in Zone 1, 10 minutes Zone 2, 5 minutes Zone 1
RF2 25 5 minutes in Zone 1, 15 minutes Zone 2, 5 minutes Zone 1
RF3 30 5 minutes in Zone 1, 20 minutes Zone 2, 5 minutes Zone 1
RF4 35 5 minutes in Zone 1, 25 minutes Zone 2, 5 minutes Zone 1
RF5 40 5 minutes in Zone 1, 30 minutes Zone 2, 5 minutes Zone 1
RF6 45 5 minutes in Zone 1, 35 minutes Zone 2, 5 minutes Zone 1
RF7 50 5 minutes in Zone 1, 40 minutes Zone 2, 5 minutes Zone 1
RF8 55 5 minutes in Zone 1, 45 minutes Zone 2, 5 minutes Zone 1
RF9 60 5 minutes in Zone 1, 50 minutes Zone 2, 5 minutes Zone 1
RF10 70 5 minutes in Zone 1, 60 minutes Zone 2, 5 minutes Zone 1
RF11 80 5 minutes in Zone 1, 70 minutes Zone 2, 5 minutes Zone 1
RF12 90 5 minutes in Zone 1, 80 minutes Zone 2, 5 minutes Zone 1
RF13 70 5 minutes in Zone 1, 60 minutes Zone 2, 5 minutes Zone 1
RF14 100 5 minutes in Zone 1, 90 minutes Zone 2, 5 minutes Zone 1
RF15 110 5 minutes in Zone 1, 100 minutes Zone 2, 5 minutes Zone 1
RF16 105 5 minutes in Zone 1, 95 minutes Zone 2, 5 minutes Zone 1
RF17 120 5 minutes in Zone 1, 110 minutes Zone 2, 5 minutes Zone 1
Running Aerobic Intervals (RAe)
Code Duration/Distance Description
RAe1 60 10 minutes Zone 1, 3 x (10 minutes Zone 2/3 minutes Zone 1) 10 minutes Zone 1
RAe2 90 15 minutes Zone 1, 3 x (10 minutes Zone 2/3 minutes Zone 1) 35 minutes Zone 1
RAe3 75 12 minutes Zone 1, 4 x (10 minutes Zone 2/3 minutes Zone 1) 12 minutes Zone 1
RAe4 90 15 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 15 minutes Zone 1
RAe5 90 10 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1)
RAe6 105 10 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1) 15 minutes Zone 1
RAe7 120 10 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1) 30 minutes Zone 1
RAe8 135 10 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1) 45 minutes Zone 1
RAe9 150 10 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1) 60 minutes Zone 1
RAe10 105 10 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 35 minutes Zone 1
RAe11 120 10 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 50 minutes Zone 1
RAe12 135 10 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 65 minutes Zone 1
RAe13 150 10 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 80 minutes Zone 1
RAe14 120 10 minutes Zone 1, 3 x (4 minutes Zone 2/1 minutes Zone 1) 95 minutes Zone 2
RAe15 130 10 minutes Zone 1, 3 x (5 minutes Zone 2/1 minutes Zone 1) 102 minutes Zone 2
RAe16 140 10 minutes Zone 1, 3 x (6 minutes Zone 2/1 minutes Zone 1) 109 minutes Zone 2
RAe17 150 10 minutes Zone 1, 3 x (7 minutes Zone 2/1 minutes Zone 1) 116 minutes Zone 2
RAe18 160 10 minutes Zone 1, 3 x (8 minutes Zone 2/1 minutes Zone 1) 123 minutes Zone 2
RAe19 170 10 minutes Zone 1, 3 x (9 minutes Zone 2/1 minutes Zone 1) 130 minutes Zone 2
RAe20 180 10 minutes Zone 1, 3 x (10 minutes Zone 2/1 minutes Zone 1) 137 minutes Zone 2
RAe21 165 10 minutes Zone 1, 4 x (15 minutes Zone 2/1 minutes Zone 1) 90 minutes Zone 2
RAe22 46 10 minutes Zone 1, 3 x (10 minutes Zone 2/2 minutes Zone 1)
Running Long (RL)
Code Duration/Distance Description
RL1 6 mi 1 mile Zone 1, 4.5 miles Zone 2, 0.5 mile Zone 1
RL2 7 mi 1 mile Zone 1, 5.5 miles Zone 2, 0.5 mile Zone 1
RL3 8 mi 1 mile Zone 1, 6.5 miles Zone 2, 0.5 mile Zone 1
RL4 9 mi 1 mile Zone 1, 7.5 miles Zone 2, 0.5 mile Zone 1
RL5 10 mi 1 mile Zone 1, 8.5 miles Zone 2, 0.5 mile Zone 1
RL6 11 mi 1 mile Zone 1, 9.5 miles Zone 2, 0.5 mile Zone 1
RL7 12 mi 1 mile Zone 1, 10.5 miles Zone 2, 0.5 mile Zone 1
RL8 13 mi 1 mile Zone 1, 11.5 miles Zone 2, 0.5 mile Zone 1
RL9 14 mi 1 mile Zone 1, 12.5 miles Zone 2, 0.5 mile Zone 1
RL10 15 mi 1 mile Zone 1, 13.5 miles Zone 2, 0.5 mile Zone 1
RL11 16 mi 1 mile Zone 1, 14.5 miles Zone 2, 0.5 mile Zone 1
RL12 17 mi 1 mile Zone 1, 15.5 miles Zone 2, 0.5 mile Zone 1
RL13 18 mi 1 mile Zone 1, 16.5 miles Zone 2, 0.5 mile Zone 1
RL14 19 mi 1 mile Zone 1, 17.5 miles Zone 2, 0.5 mile Zone 1
RL15 20 mi 1 mile Zone 1, 18.5 miles Zone 2, 0.5 mile Zone 1

Moderate and High-Intensity Runs

Running Cruise Intervals (RCI)
Code Duration/Distance Description
RCI1 60 5 minutes Zone 1, 21 minutes Zone 2, 3 x (5 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
RCI2 52 5 minutes Zone 1, 5 minutes Zone 2, 4 x (5 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
RCI3 64 5 minutes Zone 1, 5 minutes Zone 2, 4 x (8 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
RCI4 72 5 minutes Zone 1, 5 minutes Zone 2, 4 x (10 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
RCI5 80 5 minutes Zone 1, 5 minutes Zone 2, 4 x (12 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
RCI6 92 5 minutes Zone 1, 5 minutes Zone 2, 4 x (15 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
RCI7 70 15 minutes Zone 1, 11 minutes Zone 2, 2 x (10 minutes Zone 3/4 minutes Zone 1) 11 minutes Zone 2, 5 minutes Zone 1
RCI8 70 5 minutes Zone 1, 10 minutes Zone 2, 4 x (6 minutes Zone 3/3 minutes Zone 1) 14 minutes Zone 2, 5 minutes Zone 1
RCI9 74 5 minutes Zone 1, 10 minutes Zone 2, 4 x (7 minutes Zone 3/3 minutes Zone 1) 14 minutes Zone 2, 5 minutes Zone 1
RCI10 45 5 minutes Zone 1, 6 minutes Zone 2, 3 x (6 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
RCI11 53 5 minutes Zone 1, 6 minutes Zone 2, 4 x (6 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
RCI12 61 5 minutes Zone 1, 10 minutes Zone 2, 4 x (7 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
RCI13 30 10 minutes Zone 1, 3 x (3 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 1
RCI14 61 5 minutes Zone 1, 10 minutes Zone 2, 4 x (10 minutes Zone 3/4 minutes Zone 1)
RCI15 38 15 minutes Zone 1, 3 x (4 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 1
Running Tempo (RT)
Code Duration/Distance Description
RT1 35 5 minutes Zone 1, 5 minutes Zone 2, 15 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
RT2 38 5 minutes Zone 1, 5 minutes Zone 2, 18 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
RT3 40 5 minutes Zone 1, 5 minutes Zone 2, 20 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
RT4 44 5 minutes Zone 1, 5 minutes Zone 2, 24 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
RT5 48 5 minutes Zone 1, 5 minutes Zone 2, 28 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
RT6 50 5 minutes Zone 1, 5 minutes Zone 2, 30 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
RT7 52 5 minutes Zone 1, 5 minutes Zone 2, 32 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
RT8 56 5 minutes Zone 1, 5 minutes Zone 2, 36 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
RT9 60 5 minutes Zone 1, 5 minutes Zone 2, 40 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
RT10 65 5 minutes Zone 1, 5 minutes Zone 2, 45 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
RT11 50 5 minutes Zone 1, 15 minutes Zone 2, 10 minutes Zone 3, 15 minutes Zone 2, 5 minutes Zone 1
RT12 55 5 minutes Zone 1, 15 minutes Zone 2, 10 minutes Zone 3, 20 minutes Zone 2, 5 minutes Zone 1
RT13 50 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 10 minutes Zone 2, 5 minutes Zone 1
RT14 54 5 minutes Zone 1, 10 minutes Zone 2, 24 minutes Zone 3, 10 minutes Zone 2, 5 minutes Zone 1
RT15 62 5 minutes Zone 1, 10 minutes Zone 2, 32 minutes Zone 3, 10 minutes Zone 2, 5 minutes Zone 1
RT16 60 10 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 10 minutes Zone 2, 10 minutes Zone 1
RT17 76 10 minutes Zone 1, 10 minutes Zone 2, 36 minutes Zone 3, 10 minutes Zone 2, 10 minutes Zone 1
RT18 70 5 minutes Zone 1, 10 minutes Zone 2, 40 minutes Zone 3, 10 minutes Zone 2, 5 minutes Zone 1
RT19 90 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 50 minutes Zone 2, 5 minutes Zone 1
RT20 90 5 minutes Zone 1, 10 minutes Zone 2, 25 minutes Zone 3, 50 Minutes Zone 1
Running Fast Finish (RFF)
Code Duration/Distance Description
RFF1 25 5 minutes Zone 1, 15 minutes Zone 2, 5 minutes Zone 3
RFF2 30 5 minutes Zone 1, 20 minutes Zone 2, 5 minutes Zone 3
RFF3 30 5 minutes Zone 1, 15 minutes Zone 2, 10 minutes Zone 3
RFF4 40 5 minutes Zone 1, 25 minutes Zone 2, 10 minutes Zone 3
RFF5 42 5 minutes Zone 1, 25 minutes Zone 2, 12 minutes Zone 3
RFF6 47 5 minutes Zone 1, 30 minutes Zone 2, 12 minutes Zone 3
RFF7 52 5 minutes Zone 1, 35 minutes Zone 2, 12 minutes Zone 3
RFF8 55 5 minutes Zone 1, 35 minutes Zone 2, 15 minutes Zone 3
RFF9 60 5 minutes Zone 1, 40 minutes Zone 2, 15 minutes Zone 3
RFF10 65 5 minutes Zone 1, 45 minutes Zone 2, 15 minutes Zone 3
RFF11 60 5 minutes Zone 1, 45 minutes Zone 2, 10 minutes Zone 3
Running Long Fast Finish (RLFF)
Code Duration/Distance Description
RLFF1 10 mi 0.5 mile Zone 1, 8.5 miles Zone 2, 1 mile Zone 3
RLFF2 12 mi 0.5 mile Zone 1, 10.5 miles Zone 2, 1 mile Zone 3
RLFF3 14 mi 0.5 mile Zone 1, 12 miles Zone 2, 1.5 miles Zone 3
RLFF4 16 mi 0.5 mile Zone 1, 14 miles Zone 2, 1.5 miles Zone 3
RLFF5 18 mi 0.5 mile Zone 1, 15.5 miles Zone 2, 2 miles Zone 3
RLFF6 20 mi 0.5 mile Zone 1, 17.5 miles Zone 2, 2 miles Zone 3
Running Hill Repeats (RHR)
Code Duration/Distance Description
RHR1 45 5 minutes Zone 1, 32 minutes Zone 2, 4 x (30 seconds Zone 5 uphill/90 seconds Zone 1)
RHR2 27 5 minutes Zone 1, 5 minutes Zone 2, 6 x (30 seconds Zone 5 uphill/90 seconds Zone 1) 5 minutes Zone 1
RHR3 31 5 minutes Zone 1, 5 minutes Zone 2, 8 x (30 seconds Zone 5 uphill/90 seconds Zone 1) 5 minutes Zone 1
RHR4 33 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1 minute Zone 5 uphill/2 minutes Zone 1) 5 minutes Zone 1
RHR5 35 5 minutes Zone 1, 5 minutes Zone 2, 10 x (30 seconds Zone 5 uphill/90 seconds Zone 1) 5 minutes Zone 1
RHR6 39 5 minutes Zone 1, 5 minutes Zone 2, 12 x (30 seconds Zone 5 uphill/90 seconds Zone 1) 5 minutes Zone 1
RHR7 39 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minute Zone 5 uphill/2 minutes Zone 1) 5 minutes Zone 1
RHR8 39 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1.5 minutes Zone 5 uphill/2.5 minutes Zone 1) 5 minutes Zone 1
RHR9 45 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1 minute Zone 5 uphill/2 minutes Zone 1) 5 minutes Zone 1
RHR10 47 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1.5 minutes Zone 5 uphill/2.5 minutes Zone 1) 5 minutes Zone 1
RHR11 51 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1 minute Zone 5 uphill/2 minutes Zone 1) 5 minutes Zone 1
RHR12 55 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1.5 minutes Zone 5 uphill/2.5 minutes Zone 1) 5 minutes Zone 1
RHR13 63 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1.5 minutes Zone 5 uphill/2.5 minutes Zone 1) 5 minutes Zone 1
RHR14 50 5 minutes Zone 1, 20 minutes Zone 2, 10 x (30 seconds Zone 5 uphill/90 seconds Zone 1) 5 minutes Zone 1
Running Mixed Intervals (RMI)
Code Duration/Distance Description
RMI1 36 5 minutes Zone 1, 5 minutes Zone 2, 1 minute Zone 5, 2 minutes Zone 1, 3 minutes Zone 4, 2 minutes Zone 1, 5 minutes Zone 3, 2 minutes Zone 1, 3 minutes Zone 4, 2 minutes Zone 1, 1 minute Zone 5, 5 minutes Zone 1
RMI2 46 5 minutes Zone 1, 5 minutes Zone 2, 1.5 minute Zone 5, 2 minutes Zone 1, 5 minutes Zone 4, 2 minutes Zone 1, 10 minutes Zone 3, 2 minutes Zone 1, 5 minutes Zone 4, 2 minutes Zone 1, 1.5 minute Zone 5, 5 minutes Zone 1
RMI3 59 5 minutes Zone 1, 5 minutes Zone 2, 2 x (1 minute Zone 5/2 minutes Zone 1), 2 x (3 minutes Zone 4/2 minutes Zone 1), 10 minutes Zone 3, 2 minutes Zone 1, 2 x (3 minutes Zone 4/2 minutes Zone 1), 2 x (1 minute Zone 5/2 minutes Zone 1), 5 minutes Zone 1
RMI4 71 5 minutes Zone 1, 5 minutes Zone 2, 2 x (1.5 minutes Zone 5/2.5 minutes Zone 1), 2 x (5 minutes Zone 4/2 minutes Zone 1), 10 minutes Zone 3, 2 minutes Zone 1, 2 x (1.5 minutes Zone 5/2.5 minutes Zone 1), 2 x (5 minutes Zone 4/2 minutes Zone 1), 5 minutes Zone 1
Running Anaerobic Intervals (RAn)
Code Duration/Distance Description
RAn1 60 15 minutes Zone 1, 4 x (2.5 minutes Zone 4/5 minutes Zone 1) 15 minutes Zone 1
RAn2 60 15 minutes Zone 1, 5 x (2.5 minutes Zone 4/5 minutes Zone 1) 7.5 minutes Zone 1
RAn3 60 15 minutes Zone 1, 6 x (2.5 minutes Zone 4/5 minutes Zone 1)
RAn4 45 15 minutes Zone 1, 4 x (2.5 minutes Zone 4/5 minutes Zone 1)
RAn5 45 15 minutes Zone 1, 3 x (2.5 minutes Zone 4/5 minutes Zone 1) 7 minutes Zone 1
Running Short Intervals (RSI)
Code Duration/Distance Description
RSI1 33 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1 minute Zone 5/2 minutes Zone 1) 5 minutes Zone 1
RSI2 39 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minute Zone 5/2 minutes Zone 1) 5 minutes Zone 1
RSI3 39 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1.5 minutes Zone 5/2.5 minutes Zone 1) 5 minutes Zone 1
RSI4 45 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1 minute Zone 5/2 minutes Zone 1) 5 minutes Zone 1
RSI5 47 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1.5 minutes Zone 5/2.5 minutes Zone 1) 5 minutes Zone 1
RSI6 51 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1 minute Zone 5/2 minutes Zone 1) 5 minutes Zone 1
RSI7 55 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1.5 minutes Zone 5/2.5 minutes Zone 1) 5 minutes Zone 1
RSI8 63 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1.5 minutes Zone 5/2.5 minutes Zone 1) 5 minutes Zone 1
RSI9 60 5 minutes Zone 1, 26 minutes Zone 2, 8 x (1 minutes Zone 5/2 minutes Zone 1) 5 minutes Zone 1
RSI10 44 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minutes Zone 5/2 minutes Zone 1) 10 minutes Zone 1
RSI11 60 5 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minutes Zone 5/2 minutes Zone 1) 10 minutes Zone 1
Running Long Intervals (RLI)
Code Duration/Distance Description
RLI1 30 5 minutes Zone 1, 5 minutes Zone 2, 3 x (3 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RLI2 35 5 minutes Zone 1, 5 minutes Zone 2, 4 x (3 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RLI3 39 5 minutes Zone 1, 5 minutes Zone 2, 3 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1
RLI4 40 5 minutes Zone 1, 5 minutes Zone 2, 5 x (3 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RLI5 45 5 minutes Zone 1, 5 minutes Zone 2, 6 x (3 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RLI6 47 5 minutes Zone 1, 5 minutes Zone 2, 4 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1
RLI7 55 5 minutes Zone 1, 5 minutes Zone 2, 5 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1
RLI8 63 5 minutes Zone 1, 5 minutes Zone 2, 6 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1
RLI9 71 5 minutes Zone 1, 5 minutes Zone 2, 7 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1
RLI10 79 5 minutes Zone 1, 5 minutes Zone 2, 8 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1
RLI11 50 5 minutes Zone 1, 5 minutes Zone 2, 5 x (4 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
RLI12 44 5 minutes Zone 1, 5 minutes Zone 2, 4 x (4 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
Running Speed Play (RSP)
Code Duration/Distance Description
RSP1 45 5 minutes Zone 1, 28 minutes Zone 2, 4 x (1 minute Zone 4/2 minutes Zone 1)
RSP2 30 5 minutes Zone 1, 5 minutes Zone 2, 3 x (2 minutes Zone 4/2 minutes Zone 1) 8 minutes Zone 1
RSP3 30 5 minutes Zone 1, 5 minutes Zone 2, 5 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP4 31 5 minutes Zone 1, 5 minutes Zone 2, 4 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP5 33 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP6 35 5 minutes Zone 1, 5 minutes Zone 2, 5 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP7 36 5 minutes Zone 1, 5 minutes Zone 2, 7 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP8 39 5 minutes Zone 1, 5 minutes Zone 2, 6 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP9 39 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP10 42 5 minutes Zone 1, 5 minutes Zone 2, 9 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP11 43 5 minutes Zone 1, 5 minutes Zone 2, 7 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP12 45 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP13 47 5 minutes Zone 1, 5 minutes Zone 2, 8 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP14 51 5 minutes Zone 1, 5 minutes Zone 2, 9 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP15 51 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP16 51 5 minutes Zone 1, 20 minutes Zone 2, 7 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP17 60 5 minutes Zone 1, 20 minutes Zone 2, 10 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP18 48 5 minutes Zone 1, 5 minutes Zone 2, 7 x (2 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
RSP19 50 5 minutes Zone 1, 15 minutes Zone 2, 8 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP20 55 5 minutes Zone 1, 15 minutes Zone 2, 5 x (2 minute Zone 4/2 minutes Zone 1) 10 minutes Zone 2, 5 minutes Zone 1
RSP21 45 5 minutes Zone 1, 10 minutes Zone 2, 5 x (2 minute Zone 4/2 minutes Zone 1) 10 minutes Zone 2, 5 minutes Zone 1
Running Long Speed Play (RLSP)
Code Duration/Distance Description
RLSP1 10 mi 0.5 mile Zone 1, 1 mile Zone 2, 8 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1
RLSP2 12mi 0.5 mile Zone 1, 1 mile Zone 2, 10 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1
RLSP3 14 mi 0.5 mile Zone 1, 1 mile Zone 2, 12 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1
RLSP4 16 mi 0.5 mile Zone 1, 1 mile Zone 2, 14 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1
RLSP5 18 mi 0.5 mile Zone 1, 1 mile Zone 2, 16 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1
RLSP6 20 mi 0.5 mile Zone 1, 1 mile Zone 2, 18 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1
Running Long Marathon Simulator (RLMS)
Code Duration/Distance Description
RLMS 20 mi 1.5 miles Zone 1, 16 miles at race pace, 1 mile Zone 2, 1.5 miles Zone 1
Running Taper (RTa)
Code Duration/Distance Description
RTa1 10 5 minutes Zone 1, 6 x (20" Zone 4/40" rest)

Swim Workouts

Low Intensity Swims

Swim Recovery (SRe)
Code Distance Pool Size Description
SRe1 1500 25m 25y 50m 1500 Zone 1
SRe2 1600 25m 25y 50m 1600 Zone 1
SRe3 1750 25m 25y 50m 1750 Zone 1
SRe4 2000 25m 25y 50m 2000 Zone 1
SRe5 2250 25m 25y 50m 2250 Zone 1
SRe6 2500 25m 25y 50m 2500 Zone 1
SRe7 2750 25m 25y 50m 2750 Zone 1
SRe8 3000 25m 25y 50m 3000 Zone 1
SRe9 1000 25m 25y 50m 1000 Zone 1
Swim Foundation (SF)
Code Distance Pool Size Description
SF1 1500 25m 25y 50m 300 Zone 1, 900 Zone 2, 300 Zone 1
SF2 1600 25m 25y 50m 300 Zone 1, 1000 Zone 2, 300 Zone 1
SF3 1750 25m 25y 50m 300 Zone 1, 1150 Zone 2, 300 Zone 1
SF4 2000 25m 25y 50m 300 Zone 1, 1400 Zone 2, 300 Zone 1
SF5 2250 25m 25y 50m 300 Zone 1, 1650 Zone 2, 300 Zone 1
SF6 2500 25m 25y 50m 300 Zone 1, 1900 Zone 2, 300 Zone 1
SF7 2750 25m 25y 50m 250 Zone 1, 2250 Zone 2, 250 Zone 1
SF8 3000 25m 25y 50m 250 Zone 1, 2500 Zone 2, 250 Zone 1
SF9 3500 25m 25y 50m 250 Zone 1, 3000 Zone 2, 250 Zone 1
SF10 4000 25m 25y 50m 250 Zone 1, 3500 Zone 2, 250 Zone 1
Swim Aerobic Intervals (SAe)
Code Distance Pool Size Description
SAe1 2500 25m 25y 50m 250 Zone 1, 4 x (500 Zone 2, 60" rest) 250 Zone 1
SAe2 3000 25m 25y 50m 250 Zone 1, 5 x (500 Zone 2, 60" rest) 250 Zone 1
SAe3 3500 25m 25y 50m 250 Zone 1, 6 x (500 Zone 2, 60" rest) 250 Zone 1
SAe4 3500 25m 25y 50m 250 Zone 1, 3 x (1000 Zone 2, 60" rest) 250 Zone 1
SAe5 3800 25m 25y 50m 150 Zone 1, 7 x (500 Zone 2, 60" rest) 150 Zone 1
SAe6 4500 25m 25y 50m 250 Zone 1, 4 x (1000 Zone 2, 60" rest) 250 Zone 1
SAe7 2000 25m 25y 50m 250 Zone 1, 3 x (500 Zone 2, 60" rest) 250 Zone 1

Moderate and High Intensity Intervals

Swim Cruise Interval (SCI)
Code Distance Pool Size Description
SCI1 1500 25m 25y 50m 500 Zone 1, 5 x (100 Zone 3/15" rest) 500 Zone 1
SCI2 2000 25m 25y 50m 500 Zone 1, 5 x (100 Zone 3/15" rest) 500 Zone 2, 500 Zone 1
SCI3 2500 25m 25y 50m 500 Zone 1, 500 Zone 2, 5 x (100 Zone 3/15" rest) 500 Zone 2, 500 Zone 1
SCI4 1500 25m 25y 50m 250 Zone 1, 10 x (100 Zone 3/15" rest) 250 Zone 1
SCI5 2000 25m 25y 50m 250 Zone 1, 10 x (100 Zone 3/15" rest) 500 Zone 2, 250 Zone 1
SCI6 2500 25m 25y 50m 250 Zone 1, 500 Zone 2, 10 x (100 Zone 3/15" rest) 500 Zone 2, 250 Zone 1
SCI7 3000 25m 25y 50m 250 Zone 1, 500 Zone 2, 15 x (100 Zone 3/15" rest) 500 Zone 2, 250 Zone 1
SCI8 2000 25m 25y 50m 500 Zone 1, 5 x (200 Zone 3/15" rest) 500 Zone 1
SCI9 2400 25m 25y 50m 500 Zone 1, 7 x (200 Zone 3/15" rest) 500 Zone 1
SCI10 3000 25m 25y 50m 500 Zone 1, 10 x (200 Zone 3/15" rest) 500 Zone 1
SCI11 1900 25m 25y 50m 500 Zone 1, 3 x (300 Zone 3/15" rest) 500 Zone 1
SCI12 2500 25m 25y 50m 500 Zone 1, 5 x (300 Zone 3/15" rest) 500 Zone 1
SCI13 3500 25m 25y 50m 500 Zone 1, 500 Zone 2, 5 x (300 Zone 3/15" rest) 500 Zone 2, 500 Zone 1
SCI14 1200 25m 25y 50m 300 Zone 1, 3 x (200 Zone 3/15" rest) 300 Zone 1
SCI15 1500 25m 25y 50m 300 Zone 1, 3 x (300 Zone 3/15" rest) 300 Zone 1
SCI16 1750 25m 25y 50m 500 Zone 1, 5 x (200 Zone 3/15" rest) 250 Zone 1
SCI17 1500 25m 25y 50m 150 Zone 1, 6 x (200 Zone 3/15" rest) 150 Zone 1
Swim Tempo (ST)
Code Distance Pool Size Description
ST1 1500 25m 25y 50m 250 Zone 1, 500 Zone 3, 500 Zone 2, 250 Zone 1
ST2 1750 25m 25y 50m 250 Zone 1, 500 Zone 3, 750 Zone 2, 250 Zone 1
ST3 2000 25m 25y 50m 250 Zone 1, 500 Zone 3, 1000 Zone 2, 250 Zone 1
ST4 2250 25m 25y 50m 250 Zone 1, 750 Zone 3, 1000 Zone 2, 250 Zone 1
ST5 2500 25m 25y 50m 250 Zone 1, 1000 Zone 3, 1000 Zone 2, 250 Zone 1
ST6 3000 25m 25y 50m 500 Zone 1, 1000 Zone 3, 1000 Zone 2, 500 Zone 1
ST7 2000 25m 25y 50m 500 Zone 1, 1000 Zone 3, 500 Zone 1
ST8 1750 25m 25y 50m 500 Zone 1, 1000 Zone 3, 250 Zone 1
Swim Mixed Intervals (SMI)
Code Distance Pool Size Description
SMI1 1750 25m 25y 50m 500 Zone 1, 5 x (100 Zone 3/15" rest) 250 Zone 1, 5 x (50 Zone 4/20" rest) 250 Zone 1
SMI2 1750 25m 25y 50m 500 Zone 1, 5 x (100 Zone 3/15" rest) 250 Zone 1, 10 x (25 Zone 5/10" rest) 250 Zone 1
SMI3 2350 25m 25y 50m 250 Zone 1, 10 x (100 Zone 3/15" rest), 500 Zone 1, 7 x (50 Zone 4/20" rest) 250 Zone 1
SMI4 3000 25m 25y 50m 250 Zone 1, 500 Zone 2, 10 x (100 Zone 3/15" rest), 150 Zone 1, 7 x (50 Zone 4/20" rest) 500 Zone 2, 250 Zone 1
SMI5 2400 25m 25y 50m 300 Zone 1, 10 x (100 Zone 3/15" rest), 300 Zone 1, 10 x (50 Zone 4/20" rest) 300 Zone 1
SMI6 2500 25m 25y 50m 500 Zone 1, 5 x (200 Zone 3/15" rest) 250 Zone 1, 10 x (25 Zone 5/10" rest) 500 Zone 1
SMI7 3000 25m 25y 50m 500 Zone 1, 5 x (200 Zone 3/15" rest) 250 Zone 1, 10 x (25 Zone 5/10" rest) 500 Zone 2, 500 Zone 1
SMI8 1900 25m 25y 50m 500 Zone 2, 3 x (100 Zone 3/15" rest), 500 Zone 1, 6 x (50 Zone 4/20" rest) 300 Zone 1
Swim Short Intervals (SSI)
Code Distance Pool Size Description
SSI1 1750 25m 25y 50m 250 Zone 1, 500 Zone 2, 10 x (25 Zone 5/10" rest) 500 Zone 2, 250 Zone 1
SSI2 2300 25m 25y 50m 250 Zone 1, 500 Zone 2, 12 x (25 Zone 5/10" rest) 1000 Zone 2, 250 Zone 1
Swim Speed Play (SSP)
Code Distance Pool Size Description
SSP1 1750 25m 25y 50m 250 Zone 1, 500 Zone 2, 5 x (50 Zone 4/20" rest) 500 Zone 2, 250 Zone 1
SSP2 2100 25m 25y 50m 250 Zone 1, 500 Zone 2, 7 x (50 Zone 4/20" rest) 500 Zone 2, 500 Zone 1
SSP3 2500 25m 25y 50m 500 Zone 1, 500 Zone 2, 10 x (50 Zone 4/20" rest) 500 Zone 2, 500 Zone 1
SSP4 3100 25m 25y 50m 500 Zone 1, 500 Zone 2, 12 x (50 Zone 4/20" rest) 1000 Zone 2, 500 Zone 1
SSP5 1500 25m 25y 50m 250 Zone 1, 500 Zone 2, 10 x (50 Zone 4/20" rest) 250 Zone 1
SSP6 1750 25m 25y 50m 250 Zone 1, 500 Zone 2, 15 x (50 Zone 4/20" rest) 250 Zone 1
SSP7 1200 25m 25y 50m 250 Zone 1, 200 Zone 2, 10 x (50 Zone 4/20" rest) 250 Zone 1
Swim Time Trial (STT) and Swim Taper (STa)
Code Distance Pool Size Description
STa1 1000 25m 25y 50m 400 Zone 1, 4 x (50 Zone 4 / 30" rest), 400 Zone 1
STT1 1850 25m 25y 50m 250 Zone 1, 400 Zone 3, 120" rest, 200 Zone 3, 120" rest, 1000 Zone 1
STT2 1000 25m 25y 50m 200 Zone 1, 400 Zone 3, 120" rest, 200 Zone 3, 120" rest, 200 Zone 1

Bike Workouts

Low Intensity Cycling

Cycling Recovery (CRe)
Code Duration Description
CRe1 20 20 minutes Zone 1
CRe2 25 25 minutes Zone 1
CRe3 30 30 minutes Zone 1
CRe4 35 35 minutes Zone 1
CRe5 40 40 minutes Zone 1
CRe6 45 45 minutes Zone 1
CRe7 50 50 minutes Zone 1
CRe8 55 55 minutes Zone 1
CRe9 60 60 minutes Zone 1
CRe10 75 75 minutes Zone 1
CRe11 90 90 minutes Zone 1
CRe12 105 105 minutes Zone 1
CRe13 120 120 minutes Zone 1
CRe14 150 150 minutes Zone 1
Cycling Foundation (CF)
Code Duration Description
CF1 20 5 minutes in Zone 1, 15 minutes Zone 2
CF2 25 5 minutes in Zone 1, 15 minutes Zone 2, 5 minutes Zone 1
CF3 30 5 minutes in Zone 1, 20 minutes Zone 2, 5 minutes Zone 1
CF4 35 5 minutes in Zone 1, 25 minutes Zone 2, 5 minutes Zone 1
CF5 40 5 minutes in Zone 1, 30 minutes Zone 2, 5 minutes Zone 1
CF6 45 5 minutes in Zone 1, 35 minutes Zone 2, 5 minutes Zone 1
CF7 50 5 minutes in Zone 1, 40 minutes Zone 2, 5 minutes Zone 1
CF8 55 5 minutes in Zone 1, 45 minutes Zone 2, 5 minutes Zone 1
CF9 60 5 minutes in Zone 1, 50 minutes Zone 2, 5 minutes Zone 1
CF10 60 15 minutes in Zone 1, 35 minutes Zone 2, 10 minutes Zone 1
CF11 90 30 minutes in Zone 1, 50 minutes Zone 2, 10 minutes Zone 1
CF12 105 40 minutes in Zone 1, 55 minutes Zone 2, 10 minutes Zone 1
CF13 120 50 minutes in Zone 1, 60 minutes Zone 2, 10 minutes Zone 1
CF14 135 60 minutes in Zone 1, 65 minutes Zone 2, 10 minutes Zone 1
CF15 150 70 minutes in Zone 1, 70 minutes Zone 2, 10 minutes Zone 1
CF16 165 80 minutes in Zone 1, 75 minutes Zone 2, 10 minutes Zone 1
CF17 180 90 minutes in Zone 1, 80 minutes Zone 2, 10 minutes Zone 1
CF18 195 100 minutes in Zone 1, 85 minutes Zone 2, 10 minutes Zone 1
CF19 210 110 minutes in Zone 1, 90 minutes Zone 2, 10 minutes Zone 1
CF20 225 120 minutes in Zone 1, 95 minutes Zone 2, 10 minutes Zone 1
CF21 240 130 minutes in Zone 1, 100 minutes Zone 2, 10 minutes Zone 1
CF22 270 140 minutes in Zone 1, 120 minutes Zone 2, 10 minutes Zone 1
CF23 300 150 minutes in Zone 1, 140 minutes Zone 2, 10 minutes Zone 1
CF24 330 160 minutes in Zone 1, 160 minutes Zone 2, 10 minutes Zone 1
CF25 360 170 minutes in Zone 1, 180 minutes Zone 2, 10 minutes Zone 1
CF26 75 5 minutes in Zone 1, 65 minutes Zone 2, 5 minutes Zone 1
Cycling Aerobic Intervals (CAe)
Code Duration Description
CAe1 70 10 minutes Zone 1, 2 x (20 minutes Zone 2/5 minutes Zone 1) 10 minutes Zone 1
CAe2 90 15 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 15 minutes Zone 1
CAe3 110 15 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1) 15 minutes Zone 1
CAe4 121 20 minutes Zone 1, 3 x (20 minutes Zone 2/7 minutes Zone 1) 20 minutes Zone 1
CAe5 120 10 minutes Zone 1, 5 x (15 minutes Zone 2/5 minutes Zone 1) 10 minutes Zone 1
CAe6 128 10 minutes Zone 1, 4 x (20 minutes Zone 2/7 minutes Zone 1) 10 minutes Zone 1
CAe7 150 12 minutes Zone 1, 4 x (25 minutes Zone 2/7 minutes Zone 1) 10 minutes Zone 1
CAe8 180 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 10 minutes Zone 1
CAe9 180 10 minutes Zone 1, 5 x (25 minutes Zone 2/7 minutes Zone 1) 10 minutes Zone 1
CAe10 210 5 minutes Zone 1, 5 x (30 minutes Zone 2/10 minutes Zone 1) 5 minutes Zone 1
CAe11 250 5 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 5 minutes Zone 1
CAe12 270 10 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 20 minutes Zone 1
CAe13 285 10 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 35 minutes Zone 1
CAe14 300 10 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 50 minutes Zone 1
CAe15 315 10 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 65 minutes Zone 1
CAe16 330 10 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 80 minutes Zone 1
CAe17 345 10 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 95 minutes Zone 1
CAe18 360 10 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 110 minutes Zone 1
CAe19 210 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 40 minutes Zone 1
CAe20 240 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 70 minutes Zone 1
CAe21 270 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 100 minutes Zone 1
CAe22 300 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 130 minutes Zone 1
CAe23 330 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 160 minutes Zone 1
CAe24 360 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 190 minutes Zone 1
CAe25 390 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 220 minutes Zone 1
CAe26 420 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 250 minutes Zone 1
CAe27 240 10 minutes Zone 1, 10 minutes Zone 2, 3 x (4 minutes Zone 2/1 minute Zone 1) 205 minutes Zone 2
CAe28 260 10 minutes Zone 1, 10 minutes Zone 2, 3 x (5 minutes Zone 2/1 minute Zone 1) 222 minutes Zone 2
CAe29 280 10 minutes Zone 1, 10 minutes Zone 2, 3 x (6 minutes Zone 2/1 minute Zone 1) 239 minutes Zone 2
CAe30 300 10 minutes Zone 1, 10 minutes Zone 2, 3 x (7 minutes Zone 2/1 minute Zone 1) 256 minutes Zone 2
CAe31 320 10 minutes Zone 1, 10 minutes Zone 2, 3 x (8 minutes Zone 2/1 minute Zone 1) 273 minutes Zone 2
CAe32 340 10 minutes Zone 1, 10 minutes Zone 2, 3 x (9 minutes Zone 2/1 minute Zone 1) 290 minutes Zone 2
CAe33 360 10 minutes Zone 1, 10 minutes Zone 2, 3 x (10 minutes Zone 2/1 minute Zone 1) 307 minutes Zone 2
CAe34 330 10 minutes Zone 1, 5 x (30 minutes Zone 2/10 minutes Zone 1) 120 minutes Zone 1
CAe35 210 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 40 minutes Zone 1
CAe36 150 30 minutes Zone 1, 4 x (20 minutes Zone 2/10 minutes Zone 1)
CAe37 165 30 minutes Zone 1, 4 x (20 minutes Zone 2/10 minutes Zone 1), 15 minutes Zone 1

Moderate and High-Intensity Cycling

Cycling Cruise Intervals (CCI)
Code Duration Description
CCI1 60 5 minutes Zone 1, 20 minutes Zone 2, 3 x (5 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 6 minutes Zone 1
CCI2 60 5 minutes Zone 1, 5 minutes Zone 2, 4 x (5 minutes Zone 3/3 minutes Zone 1) 13 minutes Zone 2, 5 minutes Zone 1
CCI3 61 5 minutes Zone 1, 10 minutes Zone 2, 4 x (6 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
CCI4 65 5 minutes Zone 1, 10 minutes Zone 2, 4 x (7 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
CCI5 64 5 minutes Zone 1, 5 minutes Zone 2, 4 x (8 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
CCI6 72 5 minutes Zone 1, 5 minutes Zone 2, 4 x (10 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
CCI7 80 5 minutes Zone 1, 5 minutes Zone 2, 4 x (12 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
CCI8 92 5 minutes Zone 1, 5 minutes Zone 2, 4 x (15 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
CCI9 95 5 minutes Zone 1, 5 minutes Zone 2, 5 x (12 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
CCI10 120 10 minutes Zone 1, 15 minutes Zone 2, 4 x (8 minutes Zone 3/3 minutes Zone 1) 40 minutes Zone 2, 10 minutes Zone 1
CCI11 150 10 minutes Zone 1, 15 minutes Zone 2, 4 x (8 minutes Zone 3/3 minutes Zone 1) 71 minutes Zone 2, 10 minutes Zone 1
CCI12 60 10 minutes Zone 1, 10 minutes Zone 2, 2 x (10 minutes Zone 3/4 minutes Zone 1) 12 minutes Zone 1
CCI13 90 10 minutes Zone 1, 10 minutes Zone 2, 4 x (6 minutes Zone 3/3 minutes Zone 1) 29 minutes Zone 2, 5 minutes Zone 1
CCI14 90 10 minutes Zone 1, 10 minutes Zone 2, 4 x (7 minutes Zone 3/3 minutes Zone 1) 25 minutes Zone 2, 5 minutes Zone 1
CCI15 90 10 minutes Zone 1, 10 minutes Zone 2, 4 x (8 minutes Zone 3/3 minutes Zone 1) 21 minutes Zone 2, 5 minutes Zone 1
CCI16 90 10 minutes Zone 1, 10 minutes Zone 2, 4 x (9 minutes Zone 3/3 minutes Zone 1) 17 minutes Zone 2, 5 minutes Zone 1
CCI17 30 10 minutes Zone 1, 3 x (3 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 1
CCI18 105 10 minutes Zone 1, 10 minutes Zone 2, 4 x (6 minutes Zone 3/3 minutes Zone 1) 44 minutes Zone 2, 5 minutes Zone 1
CCI19 120 20 minutes Zone 1, 10 minutes Zone 2, 4 x (6 minutes Zone 3/3 minutes Zone 1) 49 minutes Zone 2, 5 minutes Zone 1
CCI20 90 5 minutes Zone 1, 5 minutes Zone 2, 4 x (5 minutes Zone 3/3 minutes Zone 1) 43 minutes Zone 2, 5 minutes Zone 1
CCI21 90 10 minutes Zone 1, 10 minutes Zone 2, 2 x (10 minutes Zone 3/4 minutes Zone 1) 10 minutes Zone 2, 32 minutes Zone 1
CCI22 90 10 minutes Zone 1, 20 minutes Zone 2, 3 x (3 minutes Zone 3/2 minutes Zone 1) 30 minutes Zone 2, 15 minutes Zone 1
CCI23 91 10 minutes Zone 1, 20 minutes Zone 2, 3 x (5 minutes Zone 3/2 minutes Zone 1) 30 minutes Zone 2, 10 minutes Zone 1
CCI24 120 10 minutes Zone 1, 20 minutes Zone 2, 3 x (5 minutes Zone 3/2 minutes Zone 1) 60 minutes Zone 2, 10 minutes Zone 1
Cycling Tempo (CT)
Code Duration Description
CT1 60 15 minutes Zone 1, 5 minutes Zone 3, 40 minutes Zone 2
CT2 35 5 minutes Zone 1, 5 minutes Zone 2, 15 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
CT3 38 5 minutes Zone 1, 5 minutes Zone 2, 18 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
CT4 40 5 minutes Zone 1, 5 minutes Zone 2, 20 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
CT5 44 5 minutes Zone 1, 5 minutes Zone 2, 24 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
CT6 48 5 minutes Zone 1, 5 minutes Zone 2, 28 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
CT7 50 5 minutes Zone 1, 5 minutes Zone 2, 30 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
CT8 60 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 10minutes Zone 2, 5 minutes Zone 1
CT9 75 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 35minutes Zone 2, 5 minutes Zone 1
CT10 90 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 40minutes Zone 2, 5 minutes Zone 1
CT11 105 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 65minutes Zone 2, 5 minutes Zone 1
CT12 120 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 70minutes Zone 2, 5 minutes Zone 1
CT13 135 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 95minutes Zone 2, 5 minutes Zone 1
CT14 150 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 100minutes Zone 2, 5 minutes Zone 1
CT15 165 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 125minutes Zone 2, 5 minutes Zone 1
CT16 180 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 130minutes Zone 2, 5 minutes Zone 1
CT17 195 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 155minutes Zone 2, 5 minutes Zone 1
CT18 210 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 160minutes Zone 2, 5 minutes Zone 1
CT19 225 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 185minutes Zone 2, 5 minutes Zone 1
CT20 240 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 190minutes Zone 2, 5 minutes Zone 1
CT21 255 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 215minutes Zone 2, 5 minutes Zone 1
CT22 270 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 220minutes Zone 2, 5 minutes Zone 1
CT23 285 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 245minutes Zone 2, 5 minutes Zone 1
CT24 300 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 250minutes Zone 2, 5 minutes Zone 1
CT25 52 5 minutes Zone 1, 5 minutes Zone 2, 32 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
CT26 56 5 minutes Zone 1, 5 minutes Zone 2, 36 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
CT27 60 5 minutes Zone 1, 5 minutes Zone 2, 40 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
CT28 65 5 minutes Zone 1, 5 minutes Zone 2, 45 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
CT29 55 5 minutes Zone 1, 15 minutes Zone 2, 15 minutes Zone 3, 15 minutes Zone 2, 5 minutes Zone 1
CT30 60 5 minutes Zone 1, 15 minutes Zone 2, 20 minutes Zone 3, 15 minutes Zone 2, 5 minutes Zone 1
CT31 60 5 minutes Zone 1, 15 minutes Zone 2, 24 minutes Zone 3, 11 minutes Zone 2, 5 minutes Zone 1
CT32 72 5 minutes Zone 1, 15 minutes Zone 2, 32 minutes Zone 3, 15 minutes Zone 2, 5 minutes Zone 1
CT33 70 5 minutes Zone 1, 10 minutes Zone 2, 40 minutes Zone 3, 10 minutes Zone 2, 5 minutes Zone 1
Cycling Fast Finish (CFF)
Code Duration Description
CFF1 25 5 minutes Zone 1, 15 minutes Zone 2, 5 minutes Zone 3
CFF2 30 5 minutes Zone 1, 20 minutes Zone 2, 5 minutes Zone 3
CFF3 30 5 minutes Zone 1, 15 minutes Zone 2, 10 minutes Zone 3
CFF4 40 5 minutes Zone 1, 25 minutes Zone 2, 10 minutes Zone 3
CFF5 42 5 minutes Zone 1, 25 minutes Zone 2, 12 minutes Zone 3
CFF6 47 5 minutes Zone 1, 30 minutes Zone 2, 12 minutes Zone 3
CFF7 52 5 minutes Zone 1, 35 minutes Zone 2, 12 minutes Zone 3
CFF8 55 5 minutes Zone 1, 35 minutes Zone 2, 15 minutes Zone 3
CFF9 60 5 minutes Zone 1, 40 minutes Zone 2, 15 minutes Zone 3
CFF10 65 5 minutes Zone 1, 45 minutes Zone 2, 15 minutes Zone 3
CFF11 75 5 minutes Zone 1, 55 minutes Zone 2, 15 minutes Zone 3
CFF12 90 5 minutes Zone 1, 70 minutes Zone 2, 15 minutes Zone 3
CFF13 105 5 minutes Zone 1, 85 minutes Zone 2, 15 minutes Zone 3
CFF14 120 5 minutes Zone 1, 100 minutes Zone 2, 15 minutes Zone 3
CFF15 135 5 minutes Zone 1, 115 minutes Zone 2, 15 minutes Zone 3
CFF16 150 5 minutes Zone 1, 130 minutes Zone 2, 15 minutes Zone 3
CFF17 165 5 minutes Zone 1, 145 minutes Zone 2, 15 minutes Zone 3
CFF18 180 5 minutes Zone 1, 160 minutes Zone 2, 15 minutes Zone 3
CFF19 195 5 minutes Zone 1, 175 minutes Zone 2, 15 minutes Zone 3
CFF20 210 5 minutes Zone 1, 190 minutes Zone 2, 15 minutes Zone 3
CFF21 225 5 minutes Zone 1, 205 minutes Zone 2, 15 minutes Zone 3
CFF22 240 5 minutes Zone 1, 220 minutes Zone 2, 15 minutes Zone 3
CFF23 270 5 minutes Zone 1, 250 minutes Zone 2, 15 minutes Zone 3
CFF24 300 5 minutes Zone 1, 280 minutes Zone 2, 15 minutes Zone 3
CFF25 330 5 minutes Zone 1, 310 minutes Zone 2, 15 minutes Zone 3
CFF26 360 5 minutes Zone 1, 340 minutes Zone 2, 15 minutes Zone 3
CFF27 60 5 minutes Zone 1, 45 minutes Zone 2, 10 minutes Zone 3
Cycling Force (CFo)
Code Duration Description
CFo1 27 5 minutes Zone 1, 5 minutes Zone 2, 6 x (30 seconds Zone 5 uphill or simulated/90 seconds Zone 1) 5 minutes Zone 1
CFo2 31 5 minutes Zone 1, 5 minutes Zone 2, 8 x (30 seconds Zone 5 uphill or simulated/90 seconds Zone 1) 5 minutes Zone 1
CFo3 33 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1) 5 minutes Zone 1
CFo4 35 5 minutes Zone 1, 5 minutes Zone 2, 10 x (30 seconds Zone 5 uphill or simulated/90 seconds Zone 1) 5 minutes Zone 1
CFo5 39 5 minutes Zone 1, 5 minutes Zone 2, 12 x (30 seconds Zone 5 uphill or simulated/90 seconds Zone 1) 5 minutes Zone 1
CFo6 39 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1) 5 minutes Zone 1
CFo7 39 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1.5 minutes Zone 5 uphill or simulated/2.5 minutes Zone 1) 5 minutes Zone 1
CFo8 45 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1) 5 minutes Zone 1
CFo9 47 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1.5 minutes Zone 5 uphill or simulated/2.5 minutes Zone 1) 5 minutes Zone 1
CFo10 51 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1) 5 minutes Zone 1
CFo11 55 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1.5 minutes Zone 5 uphill or simulated/2.5 minutes Zone 1) 5 minutes Zone 1
CFo12 63 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1.5 minutes Zone 5 uphill or simulated/2.5 minutes Zone 1) 5 minutes Zone 1
CFo13 70 5 minutes Zone 1, 10 minutes Zone 2, 10 x (1.5 minutes Zone 5 uphill or simulated/2.5 minutes Zone 1) 10 Zone 2, 5 minutes Zone 1
CFo14 135 15 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 70 minutes Zone 2, 5 minutes Zone 1
CFo15 150 15 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 85 minutes Zone 2, 5 minutes Zone 1
CFo16 180 15 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 115 minutes Zone 2, 5 minutes Zone 1
CFo17 74 5 minutes Zone 1, 5 minutes Zone 2, 12 x (30 seconds Zone 5 uphill or simulated/90 seconds Zone 1), 35 minutes Zone 2, 5 minutes Zone 1
CFo18 78 5 minutes Zone 1, 10 minutes Zone 2, 6 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 40 minutes Zone 2, 5 minutes Zone 1
CFo19 90 5 minutes Zone 1, 15 minutes Zone 2, 8 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 46 minutes Zone 2
CFo20 165 10 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 105 minutes Zone 2, 5 minutes Zone 1
CFo21 120 15 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 55 minutes Zone 2, 5 minutes Zone 1
CFo22 60 10 minutes Zone 1, 10 minutes Zone 2, 8 x (30 seconds Zone 5 uphill or simulated/60 seconds Zone 1) 28 minutes Zone 1
CFo23 105 15 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 40 minutes Zone 2, 5 minutes Zone 1
CFo24 90 15 minutes Zone 1, 15 minutes Zone 2, 5 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 25 minutes Zone 2, 20 minutes Zone 1
Cycling Mixed Intervals (CMI)
Code Duration Description
CMI1 120 20 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 10 x (1 minute Zone 4/2 minutes Zone 1)
CMI2 150 20 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 10 x (1 minute Zone 4/2 minutes Zone 1) 30 minutes Zone 1
CMI3 165 20 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 10 x (1 minute Zone 4/2 minutes Zone 1) 45 minutes Zone 1
CMI4 180 20 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 10 x (1 minute Zone 4/2 minutes Zone 1) 60 minutes Zone 1
CMI5 210 20 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 10 x (1 minute Zone 4/2 minutes Zone 1) 90 minutes Zone 1
CMI6 120 20 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 5 x (1 minute Zone 4/2 minutes Zone 1) 15 minutes Zone 1
Cycling Anaerobic Intervals (CAn)
Code Duration Description
CAn1 60 15 minutes Zone 1, 4 x (2.5 minutes Zone 4/5 minutes Zone 1) 15 minutes Zone 1
CAn2 62.5 15 minutes Zone 1, 5 x (2.5 minutes Zone 4/5 minutes Zone 1) 10 minutes Zone 1
CAn3 60 10 minutes Zone 1, 6 x (2.5 minutes Zone 4/5 minutes Zone 1) 5 minutes Zone 1
CAn4 90 10 minutes Zone 1, 6 x (2.5 minutes Zone 4/5 minutes Zone 1) 30 minutes Zone 2, 5 minutes Zone 1
CAn5 120 10 minutes Zone 1, 6 x (2.5 minutes Zone 4/5 minutes Zone 1) 60 minutes Zone 2, 5 minutes Zone 1
CAn6 150 10 minutes Zone 1, 10 minutes Zone 2, 6 x (2.5 minutes Zone 4/5 minutes Zone 1) 80 minutes Zone 2, 5 minutes Zone 1
CAn7 92 10 minutes Zone 1, 10 minutes Zone 2, 3 x (2.5 minutes Zone 4/5 minutes Zone 1) 45 minutes Zone 2, 5 minutes Zone 1
CAn8 150 10 minutes Zone 1, 10 minutes Zone 2, 4 x (2.5 minutes Zone 4/5 minutes Zone 1) 95 minutes Zone 2, 5 minutes Zone 1
CAn9 60 10 minutes Zone 1, 10 minutes Zone 2, 3 x (2.5 minutes Zone 4/5 minutes Zone 1) 17 minutes Zone 1
Cycling Speed Play (CSP)
Code Duration Description
CSP1 27 5 minutes Zone 1, 5 minutes Zone 2, 3 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
CSP2 60 5 minutes Zone 1, 5 minutes Zone 2, 5 x (1 minute Zone 4/2 minutes Zone 1) 30 minutes Zone 2, 5 minutes Zone 1
CSP3 31 5 minutes Zone 1, 5 minutes Zone 2, 4 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
CSP4 60 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1 minute Zone 4/2 minutes Zone 1), 27 minutes Zone 2, 5 minutes Zone 1
CSP5 35 5 minutes Zone 1, 5 minutes Zone 2, 5 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
CSP6 60 5 minutes Zone 1, 5 minutes Zone 2, 7 x (1 minute Zone 4/2 minutes Zone 1) 30 minutes Zone 2, 5 minutes Zone 1
CSP7 39 5 minutes Zone 1, 5 minutes Zone 2, 6 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
CSP8 60 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minute Zone 4/2 minutes Zone 1) 26 minutes Zone 2
CSP9 42 5 minutes Zone 1, 5 minutes Zone 2, 9 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
CSP10 60 5 minutes Zone 1, 5 minutes Zone 2, 7 x (2 minutes Zone 4/2 minutes Zone 1) 17 minutes Zone 2, 5 minutes Zone 1
CSP11 45 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
CSP12 60 5 minutes Zone 1, 5 minutes Zone 2, 8 x (2 minutes Zone 4/2 minutes Zone 1) 13 minutes Zone 2, 5 minutes Zone 1
CSP13 51 5 minutes Zone 1, 5 minutes Zone 2, 9 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
CSP14 61 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1 minute Zone 4/2 minutes Zone 1) 10 minutes Zone 2, 5 minutes Zone 1
CSP15 79 10 minutes Zone 1, 15 minutes Zone 2, 6 x (2 minute Zone 4/2 minutes Zone 1) 15 minutes Zone 2, 15 minutes Zone 1
CSP16 87 10 minutes Zone 1, 15 minutes Zone 2, 8 x (2 minute Zone 4/2 minutes Zone 1) 15 minutes Zone 2, 15 minutes Zone 1
CSP17 79 10 minutes Zone 1, 15 minutes Zone 2, 8 x (1 minute Zone 4/2 minutes Zone 1) 15 minutes Zone 2, 15 minutes Zone 1
CSP18 90 21 minutes Zone 1, 15 minutes Zone 2, 8 x (1 minute Zone 4/2 minutes Zone 1) 15 minutes Zone 2, 15 minutes Zone 1

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