Compo Turbo
Workout library
100 structured smart-trainer workouts. Targets are a percentage of your FTP, so every session scales to you.
- ≤ 55% FTP
- 56–75% FTP
- 76–94% FTP
- 95–105% FTP
- > 105% FTP
Recovery10 workouts
- Recovery Spin 3030 minTSS 12EasyThirty minutes of very easy spinning to loosen the legs.
- Recovery Spin 4545 minTSS 18EasyForty-five minutes at an easy, conversational effort.
- Recovery Spin 6060 minTSS 24EasyAn hour of gentle riding to aid recovery after hard days.
- Step-Down Recovery35 minTSS 15EasyStarts at an easy endurance pace and steps down to a gentle spin.
- Recovery with Lifts40 minTSS 17EasyEasy spinning with three gentle 2-minute lifts to keep the legs fresh.
- Recovery Ladder40 minTSS 16EasyFive 6-minute steps that climb gently to 55 % and back down.
- Recovery Waves50 minTSS 22EasyFour easy waves alternating 5 minutes very light and 5 minutes light.
- Spin with Pick-Ups30 minTSS 13EasyA short easy ride with four 1-minute pick-ups to 65 %.
- Easy Spin with Openers45 minTSS 23EasyAn easy ride finished with three short 30-second openers, ideal the day before an event.
- Day-After Spin55 minTSS 24EasyA long, steady recovery ride just below endurance pace.
Endurance12 workouts
- Endurance 4545 minTSS 31EasyA compact aerobic ride with 30 minutes at a steady endurance pace.
- Endurance 6060 minTSS 42EasyOne hour of steady Zone 2 riding to build aerobic base.
- Endurance 7575 minTSS 54EasyAn hour of uninterrupted endurance riding plus warm-up and cool-down.
- Endurance 9090 minTSS 69EasySeventy-five minutes at the top of Zone 2 for aerobic durability.
- Endurance 105105 minTSS 77EasyNinety minutes of steady endurance riding.
- Long Endurance 2h120 minTSS 87EasyTwo hours of steady aerobic work for the long-ride specialist.
- Endurance Pyramid60 minTSS 42EasyEndurance pace built in 10-minute steps from 62 % to 74 % and back.
- Endurance with Tempo Bursts75 minTSS 61EasyFive blocks of 9 minutes endurance followed by 3 minutes at tempo.
- Endurance Progression90 minTSS 69EasyThree 25-minute blocks, each a little harder, from 65 % to 74 %.
- Endurance Surges90 minTSS 79ModerateSteady endurance riding with a 1-minute surge every 11 minutes.
- Endurance with a Sweet Spot Finish120 minTSS 98EasyA long endurance ride that finishes with 15 minutes at sweet spot.
- Long Ride with Efforts120 minTSS 112ModerateTwo hours of endurance with sweet spot and VO2 max efforts mixed in.
Tempo12 workouts
- Tempo 3×845 minTSS 40ModerateThree 8-minute tempo efforts with 3-minute recoveries.
- Tempo 2×1550 minTSS 45ModerateTwo 15-minute tempo blocks with a 5-minute recovery.
- Progressive Tempo50 minTSS 46ModerateA single 30-minute effort that rises smoothly from 75 % to 88 %.
- Tempo 2×2060 minTSS 55ModerateTwo 20-minute tempo blocks with a 5-minute recovery.
- Steady Tempo 4060 minTSS 52ModerateForty unbroken minutes at a firm tempo pace.
- Tempo Ladder60 minTSS 55ModerateFour 10-minute steps climbing through Zone 3 from 76 % to 84 %.
- Tempo 3×1570 minTSS 67ModerateThree 15-minute tempo efforts with 5-minute recoveries.
- Tempo with Surges75 minTSS 77ModerateTwo 25-minute tempo blocks with a 1-minute surge every 5 minutes.
- Steady Tempo 6080 minTSS 71ModerateA full hour at tempo for muscular endurance.
- Tempo 3×2090 minTSS 83ModerateThree 20-minute tempo blocks with 5-minute recoveries.
- Long Tempo 2×30105 minTSS 91ModerateTwo 30-minute tempo blocks, then 15 minutes of endurance.
- Rolling Hills75 minTSS 84ModerateSix rolling 10-minute sections of climbing, cresting and easy descending.
Sweet spot15 workouts
- Sweet Spot Express40 minTSS 44ModerateThree 8-minute sweet spot efforts in a short session.
- Sweet Spot 2×1550 minTSS 55ModerateTwo 15-minute sweet spot efforts with a 5-minute recovery.
- Sweet Spot 3×1055 minTSS 59ModerateThree 10-minute sweet spot efforts with 5-minute recoveries.
- Sweet Spot 2×2065 minTSS 72ModerateTwo 20-minute sweet spot efforts with a 5-minute recovery.
- Sweet Spot 4565 minTSS 72ModerateForty-five unbroken minutes at the bottom of sweet spot.
- Sweet Spot with Bursts65 minTSS 73ModerateThree 12-minute sweet spot blocks with a 30-second burst every 3 minutes.
- Sweet Spot 4×1070 minTSS 77ModerateFour 10-minute sweet spot efforts with 5-minute recoveries.
- Sweet Spot 5×870 minTSS 78ModerateFive 8-minute efforts at the top of sweet spot with short recoveries.
- Sweet Spot 3×1575 minTSS 80ModerateThree 15-minute sweet spot efforts with 5-minute recoveries.
- Sweet Spot Pyramid75 minTSS 82ModerateSweet spot efforts of 5, 10, 15, 10 and 5 minutes with short recoveries.
- Sweet Spot 2×3090 minTSS 98ModerateTwo 30-minute sweet spot efforts with a 10-minute recovery.
- Sweet Spot 3×2090 minTSS 98ModerateThree 20-minute sweet spot efforts with 5-minute recoveries.
- All Zones 6060 minTSS 68ModerateSteps through endurance, tempo and sweet spot, then four VO2 max efforts.
- Zone Pyramid65 minTSS 74ModerateClimbs from endurance to VO2 max in shrinking steps, then back down.
- Sweet Spot 90 Mix90 minTSS 102ModerateEndurance, two 15-minute sweet spot efforts and five VO2 max efforts.
Threshold13 workouts
- Threshold 3050 minTSS 61HardOne sustained 30-minute effort just below FTP.
- Over-Unders 3×955 minTSS 67HardThree 9-minute blocks alternating 2 minutes under and 1 minute over FTP.
- Threshold 2×1555 minTSS 71HardTwo 15-minute efforts at FTP with a 5-minute recovery.
- Threshold 3×1060 minTSS 75HardThree 10-minute efforts at FTP with 5-minute recoveries.
- Threshold 4×860 minTSS 79HardFour 8-minute efforts slightly above FTP with 4-minute recoveries.
- Threshold 5×660 minTSS 80HardFive 6-minute efforts above FTP with 3-minute recoveries.
- Over-Unders 4×860 minTSS 73HardFour 8-minute blocks of 90 seconds under and 30 seconds over FTP.
- Threshold Ladder60 minTSS 74HardThreshold efforts of 6, 8, 10 and 8 minutes with growing recoveries.
- Threshold Progression60 minTSS 72HardThree 10-minute efforts that each rise from 92 % to 104 %.
- Threshold 3×1265 minTSS 81HardThree 12-minute efforts just under FTP with 6-minute recoveries.
- Threshold 2×2065 minTSS 83HardThe classic: two 20-minute efforts just below FTP.
- Threshold 2×3090 minTSS 114HardTwo long 30-minute efforts at the bottom of the threshold zone.
- Threshold and Attacks65 minTSS 85HardTwo 10-minute threshold efforts, then six 30-second attacks.
VO2 max13 workouts
- VO2 Max 5×345 minTSS 60HardFive 3-minute efforts at 115 % with equal recoveries.
- VO2 Max 40/20s45 minTSS 58HardThree sets of six 40-second efforts with 20-second recoveries.
- Rising VO2 4×445 minTSS 60HardFour 4-minute efforts that each climb from 105 % to 120 %.
- VO2 Max 6×350 minTSS 69Very HardSix 3-minute efforts at 115 % with 3-minute recoveries.
- VO2 Max 30/30s50 minTSS 63HardThree sets of eight 30-second efforts with 30-second recoveries.
- VO2 Max Pyramid50 minTSS 67HardEfforts of 1, 2, 3, 4, 3, 2 and 1 minutes with equal recoveries.
- VO2 Max 2×(4×2)50 minTSS 71Very HardTwo sets of four 2-minute efforts at 120 % with equal recoveries.
- VO2 Max 5×455 minTSS 73HardFive 4-minute efforts at 112 % with 4-minute recoveries.
- VO2 Max 4×555 minTSS 71HardFour 5-minute efforts at 110 % with 5-minute recoveries.
- Long VO2 3×855 minTSS 71HardThree long 8-minute efforts at the bottom of the VO2 max zone.
- VO2 Max Builder75 minTSS 92HardEndurance riding around five 4-minute VO2 max efforts.
- Sweet Spot and VO270 minTSS 89HardTwo 12-minute sweet spot efforts followed by four 3-minute VO2 max efforts.
- Triple Block100 minTSS 120HardTempo, threshold and VO2 max blocks in one long session.
Anaerobic12 workouts
- Anaerobic Express35 minTSS 44ModerateSix 1-minute efforts at 130 % with 2-minute recoveries.
- Anaerobic 8×145 minTSS 61HardEight 1-minute efforts at 135 % with 3-minute recoveries.
- Anaerobic 10×45s45 minTSS 64HardTen 45-second efforts at 140 % with recoveries just over 2 minutes.
- Anaerobic 6×90s45 minTSS 60HardSix 90-second efforts at 130 % with 3½-minute recoveries.
- Anaerobic 20/40s50 minTSS 78Very HardThree sets of eight 20-second efforts at 150 % with 40-second recoveries.
- Anaerobic Ladder50 minTSS 65HardEfforts of 30, 60, 90, 120, 90, 60 and 30 seconds with recoveries.
- Anaerobic 6×255 minTSS 71HardSix 2-minute efforts at 125 % with 4-minute recoveries.
- Anaerobic 12×30s55 minTSS 82HardTwelve 30-second efforts at 160 % with 2½-minute recoveries.
- Attack and Hold60 minTSS 70ModerateFour 30-second attacks, each followed by 4½ minutes held at threshold.
- Anaerobic Capacity 2×(5×1)60 minTSS 81HardTwo sets of five 1-minute efforts at 135 %, then 10 minutes of endurance.
- Criterium Prep55 minTSS 85Very HardThree sets of repeated 30-second accelerations, then 10 minutes at sweet spot.
- Race Simulation65 minTSS 90HardSurges, a sustained climb, repeated attacks and a final effort to the line.
Sprint11 workouts
- Sprint Primer30 minTSS 31ModerateFive 10-second sprints with short recoveries in a quick session.
- Sprints 6×15s45 minTSS 51ModerateSix 15-second sprints at 180 % with full recoveries.
- Max Sprints 6×20s45 minTSS 80HardSix 20-second maximal sprints at 220 % with long recoveries.
- Sprint Ladder45 minTSS 50ModerateSprints of 10, 15, 20, 15 and 10 seconds, each in a 5-minute block.
- Tempo with Sprint Kicks55 minTSS 57ModerateThree tempo blocks, each finished with a 15-second sprint.
- Sprints 8×10s55 minTSS 64ModerateEight 10-second sprints at 200 % with 5-minute blocks.
- Sprint Repeats55 minTSS 72ModerateTwo sets of five 10-second sprints, then 15 minutes of endurance.
- Lead-Outs55 minTSS 74ModerateEight lead-outs: 1 minute at threshold straight into a 15-second sprint.
- Endurance with Sprints60 minTSS 61ModerateEndurance riding with a 15-second sprint every 15 minutes.
- Micro-Bursts60 minTSS 84ModerateThree sets of ten 15-second bursts at 150 % with 45-second recoveries.
- Tempo and Sprints55 minTSS 65ModerateTwenty minutes at tempo, then six 10-second sprints.
FTP tests2 workouts
For the app
Workout data feed
The same library as JSON, so Compo Turbo can download workouts instead of bundling them.