We don't just 'ride bikes.' We engineer physiology. From mitochondrial biogenesis to maximum aerobic capacity, choosing the right tool for the job.
Start Training FreeFour distinct systems. Four distinct adaptations.
Zone 2. Fat oxidation and mitochondrial density. The base of the pyramid.
88-94% FTP. High training load, manageable fatigue. The "Bang for Buck".
100% FTP. Extending the duration you can hold your high power.
115-120% FTP. Raising the ceiling of your aerobic engine.
This is the foundation. It constitutes ~80% of training volume. We focus on mitochondrial biogenesis, fat oxidation efficiency, and capillary density. The goal here is not to smash yourself, but to increase the duration you can ride without fatigue.
Mitochondrial Biogenesis: Building the power plants of your cells.
Fat Adaptation: Teaching your body to spare glycogen.
Progression: We increase time, not intensity.
High tempo, low threshold. This intensity offers the highest "bang for the buck" in terms of Training Stress Score (TSS) vs. physiological strain.
It allows large accumulation of "Fitness" (CTL) without the autonomic burnout associated with excessive VO2 max work. We build "Wide" before we build "Tall".
To ride faster, you must eventually ride at the limit. This focuses on increasing your FTP (Lactate Threshold).
This work is mentally taxing and requires high freshness (Positive TSB). We don't just ask for more power; we ask for longer power. Extending your Time-to-Exhaustion (TTE) at threshold is the gold standard of performance.
Raising the ceiling. This works on maximum aerobic capacity, cardiac output, and stroke volume.
Even for endurance athletes, pulling the VO2 max "ceiling" up creates room for the Threshold "floor" to rise. Unlike Sweet Spot, we often manipulate the rest interval here to force the body to operate with incomplete recovery.