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Cycling performance isn’t built by chance — it’s engineered through precision.
The Power Zone Protocol is a data-driven indoor training system designed for athletes who want measurable endurance, power, and control. Built on the proven science of zone-based cycling, this program transforms every smart trainer session into a step toward stronger, faster, and more efficient riding — indoors or out.
By combining structured endurance work, sweet-spot intervals, threshold power sessions, and VO₂ development, the protocol creates the same adaptations elite cyclists achieve through professional periodization — all from your own setup. Whether you ride for performance, competition, or year-round conditioning, this system provides the structure and progression to unlock your full potential.
Zone-based training system integrating aerobic base, threshold, and VO₂ max development
Structured 3-level progression: Beginner → Intermediate → Advanced (6 total workouts)
Cadence drills and tempo control sessions for neuromuscular efficiency
Sweet-spot intervals and over/under training for threshold power improvement
Power testing and recovery protocols for measurable performance tracking
Optional cross-training for core and posture stability during indoor mileage
Smart Trainer Endurance System · Zone-based indoor cycling · 3 Levels · 6 Workouts
Tip: Click a workout title to expand/collapse the exercises. Power targets can be followed by %FTP or RPE equivalents if you don’t use a power meter.