Sunday Smart Trainer Session: 50min Variable Power Cycle (1:10min total time)

This 50min Variable Power Cycle smart-trainer session uses five ten-minute blocks of constantly changing intensities to develop cycling power, aerobic fitness and the ability to recover between repeated hard efforts. Short Level V++ and V+++ surges are combined with longer Level V efforts and varied recovery intensities, creating a challenging workout that reflects the changing demands of real-world cycling.

Cycling rarely involves holding one perfectly steady power output. Hills, corners, changes in pace and other riders can all force you to accelerate, recover and then produce power again.

This 50min Variable Power Cycle is designed around exactly that challenge.

The session uses five ten-minute blocks containing everything from Level I recovery through to very short Level V+++ efforts. Instead of completing identical intervals, you'll continually change intensity, duration and recovery throughout each block.

Why Do This Workout?

The aim is to improve your ability to repeatedly produce power as fatigue builds.

Each ten-minute block combines short, explosive efforts with a longer 90-second Level V effort and recovery periods at Levels I, II and III. This means you never completely settle into one rhythm.

The workout is particularly useful for developing:

• Your ability to respond to repeated changes in pace

• High-intensity cycling power

• Recovery between hard efforts

• Smooth transitions between intensities

• Cadence and gear-selection skills

• Your ability to maintain quality as fatigue accumulates

The Session

50min Variable Power Cycle
1:10hr total training time including stretching

Start with 10 minutes at Level II, keeping your cadence above 90rpm.

You'll then complete five ten-minute variable-power blocks, moving between Level I recovery, Levels II and III, Level V efforts and short Level V++ and V+++ surges.

The hardest efforts range from just 10 seconds at 179–194% FTP through to 90 seconds at 109–118% FTP, so pacing the session correctly is important.

Finish with 10 minutes at Level II to cool down, followed by 10 minutes of stretching.

Don't Blow Yourself Up Early

Those very short Level V++ and V+++ efforts can tempt you to attack the opening block too aggressively.

Don't.

The goal isn't to produce one spectacular power number. The goal is to keep producing quality efforts across all five blocks.

Use the Level I sections to recover properly, but remember that Level II and particularly Level III aren't complete recovery. Stay controlled, pedal smoothly and aim to make your fifth block technically as good as your first.

Want the Complete Workout?

The full article includes the complete interval-by-interval workout, FTP targets for every effort, the research behind the session, coaching advice, common mistakes and tips for getting the most from it.

Read the full 50min Variable Power Cycle workout on CoachRay.nz