Sisu Team Alpecin Performance Bundle | 5 Structured Workout Files

Five structured cycling sessions from Team Alpecin-Premier Tech head coach Kristof De Kegel, covering hard start VO₂max efforts, threshold repeats, low cadence torque work, short high intensity repetitions, and tempo to threshold progression.

Download the .zwo files and import them into your TrainingPeaks Workout Library, with power targets scaled to your current cycling FTP.

THE WORKOUTS

• Hard Start VO₂max | 75 minutes

Four six minute blocks combining 140% FTP starts with sustained work at 105% FTP and brief recovery segments.

• Threshold Repeats | 83 minutes

Eight three minute efforts at 100% FTP, separated by two minutes of easy riding.

• High Torque Strength | 65 minutes

Eight two minute efforts at 100% FTP and 65 rpm, with easy recovery between repetitions.

• Anaerobic Repeats | 80 minutes 30 seconds

Sixteen 30 second efforts at 125% FTP, separated by two minutes 30 seconds of easy riding.

• Tempo to Threshold | 90 minutes

Two blocks progressing from 15 minutes at 80% FTP directly into five minutes at 100% FTP.

WHAT YOU RECEIVE

One ZIP folder containing five individual .zwo cycling workout files and a Read Me guide with import instructions and implementation notes. Each session includes its warm up, main set, recoveries, and cool down.

HOW TO USE

Extract the ZIP, open TrainingPeaks in a desktop browser, and select Workout Import from your Workout Library folder menu. Import the individual .zwo files, confirm your cycling FTP, and review the targets before riding.

Designed for cyclists and triathletes experienced with structured intensity. Select sessions to fit your existing training and recovery capacity.

Listed durations reflect the complete files, including recoveries. Cadence prompts and free ride warm up segments may display differently across platforms.

One time purchase. TrainingPeaks access and individualized coaching are not included.

Created by Sisu Endurance Lab.