Each Sunday I’ll post a Smart Trainer session that you can do in about 60 minutes to enhance your cycling.
Many cyclists and triathletes unknowingly ride their VO2 max intervals too conservatively. Learn how to identify the right intensity, avoid common mistakes, and get more from your high-intensity sessions. When performed correctly, VO2 max training can boost aerobic power, improve performance, and help unlock your endurance potential.
View More Why Your VO2 Max Intervals Are Probably Too Easy
Indoor cycling is more than just fitness training. Learn why the indoor trainer is the perfect place to build positional durability, improve cycling efficiency, and prepare your body for race-day demands. Whether you’re a cyclist or triathlete, better position control can help you ride stronger, longer, and more comfortably outdoors.
View More Why Indoor Riding Is the Perfect Time to Train Your Cycling Position
Hairpin Wizard Plus combines repeated surges above threshold with controlled tempo riding to build aerobic strength, pacing control, and cadence efficiency. Inspired by a Zwift workout, this session challenges your ability to recover while still riding strongly, making it ideal for cyclists and triathletes wanting smoother, stronger sustained power.
View More Sunday Smart-Trainer Session: Hairpin Wizard Plus
Doing repeated short bouts of exercise at very high intensity develops a number of physiological systems in the body. Predominantly it provides a great training stimulus for the neuromuscular system. Although not specific to endurance events, training the neuromuscular system can bring on your fitness very quickly and is still a massive benefit for endurance athletes especially early in the season or if you are unfit. This workout can be done by beginners or experienced cyclist alike, because a max sprint is all about your level of effort and is likely to be different from another rider.
View More Sunday Smart-Trainer Session: Martin Gibala Intervals XIX Minus
Confused by cycling gears? This beginner-friendly guide explains chainrings, cassettes, one-by and two-by setups, and what gear combinations like 52-13 or 34-32 actually mean. Perfect for new cyclists and triathletes wanting to better understand bike gearing, cadence, climbing gears, and how riders talk about the gears they are using.
View More Bike Gearing Explained for Beginners
Tempo is the intensity that can be sustained for longer durations. It is the intensity that is used in marathon mountain bike events, Ironman and Ironman 70.3 events. This session gives three short exposures to this intensity, with a variety of cadences. The changes in cadences with give a different training stimulus building strength at the lower cadences. This workout is great to include early in a build up, or later in a build up to enhance aerobic efficiency or as a recovery session.
View More Sunday Smart-Trainer Session: Coach Ray’s Tempo Cadence in Control
Gareth’s VO₂ Max Intervals Plus One builds on a proven session by adding an extra round of high-intensity work. With progressive ramps leading into repeated VO₂ max efforts, this workout challenges your ability to go deep, recover, and repeat—ideal for cyclists and triathletes looking to boost top-end power and endurance.
View More Sunday Smart-Trainer Session: Gareth’s VO2 Max Intervals Plus One
This is a short, sweet session that although lacking in some physiological considerations packs a lot of punch into the 30-minutes. It will build strength and power, with the limited time available. It is a great session regardless of your goals, but especially if you have limited time to train.
View More Sunday Smart-Trainer Session: Beep! Beep! Beep!
Gareth’s VO₂ Max Intervals is a smart-trainer session designed to push your top-end power and repeatability. With progressive ramp efforts leading into multiple VO₂ max blocks, this workout challenges your ability to go deep, recover, and go again—ideal for cyclists and triathletes looking to build high-intensity fitness and race-ready strength on the bike.
View More Sunday Smart-Trainer Session: Gareth’s VO2 Max Intervals
Hairpin Wizard is a smart-trainer session focused on control, cadence, and smooth power through changing efforts. Designed to simulate the demands of tight, rolling terrain, this workout helps cyclists and triathletes maintain momentum, manage intensity shifts, and build the coordination and resilience needed to ride efficiently under pressure on the bike.
View More Sunday Smart-Trainer Session: Hairpin Wizard