Master the Kinetic Fit Training Plans

Whether you’re a seasoned rider with thousands of miles under your belt or brand new to the game, we’ve spent years working with athletes, the everyday rider, and the Kinetic team to create workouts and training plans to help you to ride longer and faster. We’ve aggregated our favorite workout tips from the Kinetic Fit app below for an easy, go-to guide to get your legs moving.

1. Know Your FTP

The Kinetic Fit app includes a built-in Functional Threshold Power (FTP) test. If you're new to power-based training, don't be scared away by the terms. The simplest way to define FTP is the maximum average power a rider can maintain for an hour. Why is this helpful? FTP can help you tailor your workout program to your exact fitness level. No more killing your season by trying to ride 300-watt intervals for 30 minutes when you're FTP is 230 watts. The Kinetic Fit app automatically adjusts those your workout target numbers to fall within your abilities to execute, adapt and improve.

The test workout is listed in the Fit app workout menu under Zone 5 - VO2 Max > FTP Test, select it and follow the directions onscreen.


2. Workouts for Peaking

So you’ve been racing all season and you’re gearing up to hit your peak race. What areas can you improve upon? Let’s dig in.

  • Improve your maximum sustainable power

Studies have shown that trained athletes can race at their FTP for about an hour. By training at or just below your FTP, you are training your body to work hard and to remove the lactic acid from your blood, effectively increasing your FTP. After training at this intensity level, you will be able to produce more power, and therefore speed, at any given intensity below your FTP.

  • Increase your VO2max

VO2 Max Intervals are short, maximal efforts that are designed to improve your maximal aerobic capacity or VO2 max. The goal is to increase your top end speed and power. Pedal cadence should be higher than you would normally maintain in a race; above 110 rpm is ideal. Typically, the total amount of time spent performing VO2 Max intervals will amount to about 20-30 minutes by the time you begin tapering for your goal event.

  • Build power above functional threshold

The weeks leading up to your goal event are the perfect time to focus on increasing power at intensities that are just above FTP. These workouts will be crucial for short-course racers, as well as long-course racers whose goal events have many turns, short hills, or turn-arounds. These intervals are also useful for improving lactate buffering ability, or lactate tolerance, which allows you to surge above your FTP, accumulate large quantities of lactic acid, and recover faster. Descending Intervals are again, short, maximal efforts.

  • Recover!

Time off the bike is important, too. While you’re performing intervals at and above your FTP, it’s possible to wear yourself out easily without proper rest and recovery. Be sure to allow 24-36 hours of recovery between lactate threshold interval sessions and 24-48 hours of recovery between sessions above lactate threshold.


3. Kinetic Fit Workout Types Explained

The Kinetic Fit app is a great tool to motivate your training and give you a direction to increase your performance. Over two dozen training plans and hundreds of guided workouts with power and cadence targets are at your disposal with a Smart subscription. Below are overviews of the types of workouts at your disposal.

  • Active recovery and pedal efficiency drills

Active recovery workouts are meant as an additional recovery aid and are done at an easy pace (50-60% FTP) and can often include pedal efficiency drills, which work on engaging more muscles effectively throughout the pedal stroke.  

  • Endurance Efforts

Endurance specific workouts are aimed at 65-75% FTP and typically are best at a comfortable cadence of 80-95 rpm. The goal of these workouts is to maximize cardiovascular stress, or increase endurance, in the most effective way possible.

  • Tempo Efforts

Tempo efforts are often times a comfortably, hard pace. These are always the fun workouts–you’re going fast but don’t always feel like you’re working super hard. These efforts can help build your muscular strength, aerobic endurance, along with helping prepare your body for threshold training.

  • Threshold Specific Efforts

Want to be faster? Do this. Working on and improving your threshold is a key to performance for all endurance athletes. Keep in mind that threshold workouts are not easy–these are done anywhere from 85–110% FTP. You’ll feel the pain but you’ll also reap the rewards.

  • VO2 Max Efforts

The next step up from Threshold efforts are VO2max efforts. These are shorter, higher intensity, and will put you in the hurt locker. But, just as with the Threshold efforts, if you learn to drive through the pain of these intervals you will see faster speeds, and will also gain the ability to push harder and longer over threshold.  

  • Nueromuscular (NM) Efforts

NM efforts are short, intense efforts ranging from 15 seconds to 2 minutes (get ready for that short and sweet pain). All efforts are at 140% or higher. Do these efforts both in and out of the saddle producing as much power as possible to get the best gains

With the Kinetic Fit app, we’ve taken the guesswork out of training. Even if you’re a casual cyclist that wants to get faster, with a Smart or Smart Control trainer and the Fit app, you have all the tools at your fingertips. Good luck finding an excuse to not hop on the saddle.