Guides and use cases

Match each interval to a climb or an unbroken flat, count minutes between stops, and put junctions in the recoveries: planning an interval route by hand.

Indoors, ERG holds the power for you. Outside you do it: pacing, which blocks go on climbs or flats, what to do at lights, and adjusting targets.

Zone 2 is easy indoors and hard to hold outside. How to handle climbs, descents, wind and junctions, which gears help, and whether to follow power or HR.

What a structured workout is, how to find your FTP, which session to pick first and how to plan your first weeks, with ready-made workouts to ride outside.

How a Garmin Edge runs a structured workout and a course at once, how calendar sync delivers the workout, and a data screen you can read mid-interval.

How a Wahoo ELEMNT runs a planned workout and a route on the same ride, why distance-based steps help outdoors, and how to load both before you roll out.

Your Intervals.icu plan, ridden outside: import the day’s planned workout, get a route whose climbs fit the efforts, and send both to your Garmin or Wahoo.

Ride intervals or Zone 2 on the way to work: where to put the efforts, what to do with town and traffic lights, and how to fit a workout to your commute.

A recovery ride only works if it stays easy. What makes a good route for one: flat, sheltered from wind, few restarts, smooth surface and little traffic.