Faster bike splits with Roy Hinnen's bike formula

The bike formula gives you 37 different bike workouts that are tailored to your individual performance level. Simply complete the RoyFitWatt test over 4 minutes and enter the average watt value achieved in the orange field (no normalized power).

All training sessions can be downloaded here as ZWIFT workouts in 3 versions: short (total duration approx. 1 hour) , medium (total duration 1.5 hours) , long (total duration approx. 2 hours) . To import, please uncompress the ZIP files and follow these instructions for use.

If you like the bike formula, you can continue training at PerfectPace with my individual training plans.
You can find more information here: Explanation video BikeFormel or in my book: TRIATHLON TOTAL: Your way to the best time

In addition, you can have your very own training plan created on PerfectPace based on this formula.

Maximum puls
Average wattage for 4 min all out bike
Weight
FTP20
FTP60
FatMax
Basic Training
Duration in hours
Watt Basic
Watt-Set
Watt-Rest
Cadence
Rep.
Rest
LongSlowTL-Bike
4-5 h, incl. 3 x 20 min hill, 55 Cadence, 12 min rest
124
212
50
80-90
1
none
LongMediumTL-Bike
3-4 h, incl. 5x 8 Min flat, 85 Cadence with 2 min rest
134
202
50
80-90
1
none
LongFastTL-Bike
2-3h, incl. 5x5min, flat with 125 cadence, 5 min rest
144
161
50
85-95
1
none
MediumFastTL-Bike
2 h, incl. 10x 2 min with 60s rest
155
258
50
90-95
1
none
ShortFastTL-Bike
1 h, incl. 10 x 1 min with 1 min rest
168
292
50
95+
1 bis 2
none
RaceTrainingIronman
150 km
165
75-85
1
none
RaceTraining70.3
90 km
185
75-85
1
none
Back to Back to Back
6 h/6 h/6 h
126
75-85
1
none
Back to Back
5 h/5 h
130
75-85
1
none
Lactate Training
Duration in seconds
Watt
Cadence
Rep.
Rest
Heart Performance Lactate Tolerance 1
60 s/60 s
316
223
85/75
10 - 40
none
Heart Performance Lactate Tolerance 2
240 s/120 s/60 s/60 s
200
266
316
399
75/85/95/105
4 - 8
none
Heart Performance Lactate Tolerance 3
for the 240s, 4 x 7s sprint
200
223
316
399
75/85/95/105
4 - 8
none
Heart Performance Lactate Clearance
40 / 20s
508
196
105/90
20 - 30
none
Herzleistung Laktatabbau 2
40s/20s die 20s in Aeroposition und je einmal trinken
508
316
105/115
20 bis 30
none
Herzleistung Laktatabbau 3
30 s/60 s/150 s
508
316
196
60/90/105
6 - 10
none
Coordination Training
Duration in min.
Watt
Cadence
Rep.
Rest
Coordination/Technique 1
8 min
181
115
3 bis 6
60 s
Coordination/Technique 2
6 min
271
125
3 bis 6
60 s
Coordination/Technique 3
4 min/4 min
252
178
45
95
3 bis 6
60 s
Coordination/Technique /Motor Skills 1
15 s
202
125
12 bis 18
5 min
Coordination/Technique /Motor Skills 2
5 min/5 min
223
279
120
50
3 bis 6
none
Coordination/Technique /Motor Skills 3
30 Mins with SweetSpot Pulse
149
50-120
1
none
Coordination/Technique /Motor Skills 4
2 min / 2 min left-right leg
101
101
70
70
4 bis 8
none
VO2max-Training
Duration in seconds
Watt
Cadence
Rep.
Rest
Oxygen Absorption VO2max 1
30 s
615
182
110
90
6 bis 10
5 min
Oxygen Absorption VO2max 2
40 s/ 20 s
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100
90
20 bis 30
none
Oxygen Absorption VO2max 3
40s/20s, the 20s in Aeroposition
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{{ vo2Max3_pt2 }}
100
82
20 bis 30
none
Oxygen Absorption VO2max 4
4 min
365
100
3 bis 4
6 min
Reduce-Vlamax and higher FatMax Training
Duration in min/s
Watt
Cadence
Rep.
Rest
Vlamax-1
4 min
365
75
20
120s
Vlamax-2
60/60s
288
200
85
75
30
none
Endurance Training
Duration in min.
Watt
Cadence
Rep.
Rest
Intensive Endurance Hill 1
2 min
222
65
8 bis 12
60 s
Intensive Endurance Hill 2
20 min
187
55
2 bis 4
3 min
Intensive Endurance flat 1
20 min
181
90 Aero-position
2 bis 4
3 min
Intensive Endurance flat 2
5 min
212
90 Aero-position
4 bis 8
60 s
Intensive Endurance Level, 4wtt/kg
Ride with 4 watt per kilo until you need a rest for 120s then go again until you total 20-60 mins
300
85
20-40 min
120 s
Motor Skills Training
Duration in min.
Watt
Cadence
Rep.
Rest
Strength-360-Hometrainer
4 Min hands-free, then 4 min aeroposition
202
183
50
105
4 bis 6
none
Strength Block Motor Skills/Change Hill 1
5/5 min
224
144
50
85
4 bis 6
none
Strength Block Motor Skills/Level 1
5/5 min
202
185
95
50
4 bis 6
none
FatSpotTraining
Duration in min.
Watt
Cadence
Rep.
Rest
Stamina Race
60s sprint at hill with 60s break, immediately 90-30 min level at wattage shown
333
178
75
95
14-6 bis 90-30min
60 s
Endurance Race
90-30 min at 120 cadence , immedeatly 6-3 rep. at 8 min with 45 cadence flat
144
183
120
45
90-60min to 6-3
120 s
FatSpot max Endurance
2-6 h
182
85-90
1
none
Specific Training
Duration in min.
Watt
Cadence
Rep.
Rest
40 x 7
RecovSpeedBike, 2hrs, every 3 min a 7s sprint
101
806
135
90
40
none
20 x 15 s
RecovSpeedBike, 2hrs, every 6 min a 15s sprint
101
605
135
90
20
none
SpeedTraining
SpeedStrengthTraining, 10-6 x 1km approx. 3% slope downhill
155
135
10 bis 6
8 min