ICW Pro Workout descriptions

The ICW app allows ultimate control of your workouts – enabling you to train at a specific power output, replicate hills using the gradient function or at percentage of your FTP (Functional Threshold Power). Training in relation to your FTP is the most precise and scientific way to ensure that your workout produces exactly the training effect that you need to improve your performance.

You can design your own workouts for your specific needs, or use one of the free preloaded workouts that everyone using the ICW app has access to. The “Pro” Version offers access to several more workouts written by a British Cycling Level 3 and Training Peaks Level 2 Certified Coach. A good variety of workouts have been carefully selected to ensure that you can train the major physiological, metabolic and neuromuscular systems.

Training Plans are also available separately to provide structure and order to your workouts and help you to achieve your goals.

Many more varied and tailored workouts are included with the training plans to ensure progression and guarantee you become an efficient, stronger, more powerful rider.

Here is a description of the benefits of the workout included the Pro version of the ICW app;

Cadence Development
By keeping in the lower zones to ensure that it is easy on the cardiovascular system this workout encourages recovery whilst improving your leg speed and pedalling efficiency

Basic Endurance and Force Development
An efficient way to build endurance in zones 2 and 3 whilst encouraging the development of force production

Indoor Tempo
Great for building a good aerobic base, by riding the intervals slightly over-geared you will start to build muscular endurance

Simple Intro to Sweet Spot
A really efficient use of training time – in just 30 minutes you will total 20 miutes of Sweet Spot in manageable chunks

Introduction to Sweet Spot with blasts
This workout is great great for increasing your FTP. Including the blasts makes sure that you aren’t doing too much work in the ‘middle ground’ which can dull your top end speed. A fantastic workout for road racers!

Hill Strength Repeats
Replicating hills with a 7% gradient and riding the intervals both seated and standing will build your hill specific strength. Learn to climb efficiently with more power than ever before.

VO2 Max Intervals with full warm up
These pretty intense intervals work on your anaerobic system and particularly increase your VO2 Max.

Tabata HIIT workout
HIIT (High Intensity Interval Training) stresses the body working on the anaerobic system but has added benefits too. As well as burning the maximum amount of calories in the minimum amount of time and burning fat, research has found that just 2 weeks of HIIT intervals improves your aerobic capacity as much as 6-8 weeks of endurance training.


Workouts designed by Martin Burrows – British Cycling level 3 and Training Peaks Level 2 Certified Coach