We answer your most asked questions about the JOIN Running feature.

How to add strength and weight training to your cycle training schedule. The best exercises, how often to lift weights, ideal reps, and whether to cycle less.

Our best workout plan and workouts for indoor cycling. Learn from our in-depth training program designed specifically for your bike trainer or stationary bike.

Our best HIIT bike workouts for stationary bikes and HIIT cycling outdoors. Choose from a range of HIIT workout lengths, intensities, and protocols.

VO2 max is a measure of how much oxygen you can absorb and use on the bike. We cover the best VO2 max training and intervals for increasing yours faster.

Ultimate training guide for endurance cyclists. Includes long-distance cycling training plans and how to build endurance for beginners & experienced cyclists.

Be ready for your Gran Fondo, whether it's to win or for fun. We explain how to train, what to include in your training plan, and share our best workouts.

Learn the science behind threshold training for cycling, how threshold intervals work, and how to apply it to your training. Plus, our best threshold workouts.

Polarized training involves high and low-intensity training with little time in the middle. We explain how to start & make a training plan. Plus, our best workouts.

Recovering right is essential to a successful training plan. We explain the science and the art of active recovery, rest, and the recovery bike ride.

We explain how to build a game-changing CX training plan and which workouts to include. Speed and cornering tips included.

Is Zone 2 cycling training right for you? This in-depth guide explains what Zone 2 bike training is, how to make a training plan, and our best workout examples.

This article explains the concept of normalized power and how to use it in quantifying your training load for cyclists.

Seamlessly integrate your JOIN training plans with Zwift for a streamlined indoor cycling experience. Sync workouts, track progress, and stay on top of your goals, all in one place.

It's not easy to get your hydration and nutrition right as a cyclist. Doing it right can improve your performance by a lot. Read here how to.

Build lasting cycling habits for long-term success! Discover how consistency, scheduling, and small steps make training easier and more rewarding. Learn tips to stay flexible, celebrate progress, and keep motivated as you integrate cycling into your weekly routine

Discover why Rate of Perceived Exertion (RPE) is essential in cycling, even amidst high-tech tools like power meters and heart rate monitors. Explore how RPE bridges external performance metrics with your body’s response, enabling a more adaptive training approach. Learn why the JOIN app uses RPE as a cornerstone to fine-tune your workouts, enhance performance, and foster a deeper connection with your body’s feedback.

Everything you need to know to increase your functional threshold power (FTP), including meaning, dynamic FTP training plan, and FTP zones.

Adding running to your cycling routine brings a fresh dynamic to your fitness. Running is simple, fast, direct, and gets you working in new ways.

Cycling builds endurance, power, and resilience. Every cyclist can benefit from shaking up their routine with something different from time to time, like running.

Research on how the menstrual cycle affects athletic performance is substantially overlooked. The JOIN period tracker aims to fill this gap.

Regaining fitness after a break is faster than starting from scratch, thanks to muscle memory. For cyclists, this means bouncing back quickly after interruptions due to injuries or seasonal breaks. Learn how your body’s ‘memory’ helps you return to peak form efficiently

JOIN's Activity Classification will notify you when we detect a different type of workout than the suggested one.

Goals are categorized in the JOIN app to help you better align your training with your ambitions.

Achieving peak performance is all about timing. Discover how to build form, time your peak, and taper effectively to maximize performance on event day. Learn practical tips and insights on the science of peaking, from managing fatigue to finding your optimal tapering strategy

Curious about what type of cyclist you are? Discover how power metrics, fatigue resistance, and muscle fiber types play a role in defining your cycling strengths—whether you’re a sprinter, climber, or time trialist. Learn to interpret your performance to tailor your training for maximum impact

Embarking on interval training outdoors presents its own set of challenges. It is essential to carefully plan your route and workout.

Stretching is the unsung hero of cycling performance and injury prevention. Learn how a balanced routine can improve flexibility, correct muscle imbalances, and boost recovery. Ride pain-free and discover the benefits of mobility with Dynamic Cyclist.

Training hard has benefits but overdoing it can harm your body, especially in female athletes. Learn about the risks of excessive training—hormonal imbalances, REDs, and more—and how to stay balanced and healthy while pursuing fitness goals.

Setting up your bike computer shouldn't feel like rocket science. 10 tips to help you optimize your bike computer setup.

Preparing for a cycling session shouldn't feel like a chore. With these 10 tips get on your bike in 10min.

Say goodbye to guesswork and hello to personalized guidance right at your fingertips. Ready to explore how readiness can elevate your rides? Let's dive in.

As much as we love cycling, it doesn't allow to move our bodies into it's full range of motion resulting in tight muscles and inflexibility. With our Stretching for Cyclists series we've got you covered.

Indoor trainen lijkt tegenwoordig veel meer op buiten fietsen en daarbij speelt net als bij buiten sportvoeding een essentiële rol bij je prestaties en herstel. Hoe verhoudt indoor cycling zich echter tot buiten fietsen op het gebied van voeding?

Discover the philosophy of the Frequency First Club: why consistent training is key to lasting fitness. Learn how prioritizing frequency over volume and intensity can transform your cycling routine, boost performance, and keep you riding strong.

VO2max measures your body’s peak oxygen use during exercise, reflecting cardiovascular fitness. While essential, it’s one of many factors in athletic performance. Learn how VO2max is measured, its role in training, and its impact on cycling success

Discover methods to estimate your VO2max without lab tests. Learn about maximum and submaximal effort calculations, including Garmin’s method, and understand what VO2max reveals about your cycling performance and fitness potential

Every cyclist is looking for shortcuts: marginal gains that cost little effort or money, but do improve performance.

Plan the perfect family cycling holiday without the stress! Discover tips to balance your passion for cycling with family fun, from early rides to top destinations like the Alps and Mallorca. Stay on track with training while enjoying quality time with loved ones.

Curious about your cycling progress? Learn how consistent training with JOIN can boost your level by up to 24% in just 3 months. Discover the impact of your FTP gains and how a few hours a week can lead to measurable performance improvements.

Indoor cycling training tips: Whether you're preparing for a race or just trying to stay in shape, get all the tips for indoor cycling.

A great way to increase your knowledge of the world of cycling is to read the best books about cycling. Enjoy the recommended books!

Here are our 7 golden tips to make sure you have succes at Rebound and don’t hit a wall before your cycling computer says ‘route completed’.

Completing your first 100 km bike ride is a milestone. JOIN will help you with cycling tips to help you achieve this goal.

Cycling enthusiasts their goal is to get a little better every ride. And that's exactly where JOIN and CycloWorld found each other.

My road to the biggest race of my life: Garmin Unbound Gravel. For most avid gravel lovers, this is the pinnacle of gravel racing.

In the JOIN app, you can see the eFTP at your profile in the training statistics overview of your training plan. This is your estimated FTP.

Are you done with your standard lap around the neighborhood and want something new again, here are some tips for you to make working out fun again.

what usually happens to good intentions and what can you improve on to do keep it up

A question that comes up frequently is what power or heart rate you should focus on in your intervals of the JOIN Cycling workouts.

GP Groot Egmond-Pier-Egmond is the beachrace of the year where (former) pro riders and amateurs compete together.

Cycling is technically not a very complicated sport with proper pedalling technique. We are happy to give you tips on how to improve your cycling pedal stroke.

you don't get better from training but you get better from the rest that comes with it and a lot of people forget that

Range riding is very difficult and takes a lot of training time to learn it but in races you learn it even faster because then you get punished.

Explore at what power you can ride fine and that you can keep it up for a long time so you can win from your cycling friends.

I have heard in the corridors that motorpacing is a good method to get in shape faster. Is that true? We will explain in this article.

Is beet juice conducive to performance? find out the pros and cons here.

Motivation within cycling, what is it anyway? Almost everyone knows pretty much what it means but that's the short explanation.

what energy system do you need at the sprint and what do you need to win.

Which workouts are useful for which type of riders? Strength training and and endurance training affect each other? We explain it for you.

Just bought a new Tacx or Wahoo but no idea where to start with indoor training? Here Tips & Tricks to get you started.

Real cycling takes place while climbing in the mountains. But where do you make the distinction? We dig into it for you.

It is true that weight, with a low fat percentage, is one of the simplest performance determinants in mountain cycling.

How do I determine the FTP for my training schedule with an exercise test, read how to best determine how to calculate your FTP.

To set a perfect time, a time trialist must be well prepared. Time trial requires a lot of planning and training.

Core stability and cycling core workouts are important for cyclists. We briefly explain why including core workouts for cyclists into your routine is important.

A good polarized training schedule contains a combination of different types of workouts We call this the 80/20 rule.

Can running help with cycling performance? How do you combine cycling and running in a training plan?

How do you build your cycling endurance? How do you increase your cycling stamina? What is the best cycling approach?

One of the hotter topics in cycling is when to stand on the pedals and when you stay seated while climbing.|One of the hotter topics in cycling is when to stand on the pedals and when you stay seated while climbing.

Is it possible to include riding the MTB and roadbike in one training plan? Use the powermeter, heart rate and RPE appropriately!

With these powermeter tips what to look for your search can be a whole lot easier. Read all about it, buying a Power Meter for Cycling!|With these powermeter tips what to look for your search can be a whole lot easier. Read all about it, buying a Power Meter for Cycling!

Training with a power meter for cyclists takes some practice. With these tips you will hit the ground running. Read all about it!|Training with a power meter for cyclists takes some practice. With these tips you will hit the ground running. Read all about it!

Cycling in hot weather is not without risks. Read these tips about riding your bike in hot weather before you get on your bike!|Cycling in hot weather is not without risks. Read these tips about riding your bike in hot weather before you get on your bike!

Reducing training load before the goal is called tapering. Tapering is key to reach peak performance. Read about it how to do this properly..

How do you know, you are training in the right way as a cyclist. Read all about what indicators you need to track with cycling.

In this cycling article we explain what you need to know when training with a heart rate monitor as a cyclist. Read all about it here!|In this cycling article we explain what you need to know when training with a heart rate monitor as a cyclist. Read all about it here!

Doing a cycling training outside is not that easy. With these tips you can take your interval training outdoors. Read it here!|Doing a cycling training outside is not that easy. With these tips you can take your interval training outdoors. Read it here!

To get better as a cyclist, you need to improve your FTP. But what does that mean exactly and how do I do this. Read all about it!|To get better as a cyclist, you need to improve your FTP. But what does that mean exactly and how do I do this. Read all about it!

Should I stack carbohydrates before a heavy cycling challenge? When does this make sense and how much should I eat. Read all about it here!|Should I stack carbohydrates before a heavy cycling challenge? When does this make sense and how much should I eat. Read all about it here!

What to do with Anaerobic Work Capicity as a cyclist. In this article we explain the importance and how to train it!|What to do with Anaerobic Work Capicity as a cyclist. In this article we explain the importance and how to train it!

The term Critical Power is something different than FTP. What it is and how useful it is as a cyclist, we explain here!|The term Critical Power is something different than FTP. What it is and how useful it is as a cyclist, we explain here!

The effects of training in the cold as a cyclist. With these Cycling tips you can go for a ride in cold temperatures. Read all about it!|The effects of training in the cold as a cyclist. With these Cycling tips you can go for a ride in cold temperatures. Read all about it!

Calculate your own FTP based on your speed, without a FTP test or powermeter. Getting better is all about timing.

What is a fair and realistic estimation of how much you can improve your cycling performance? Read all about it.|What is a fair and realistic estimation of how much you can improve your cycling performance? Read all about it.

Key of getting better with cycling, is to do the interval training properly. It's more complicated than it seems. Read all about it!|Key of getting better with cycling, is to do the interval training properly. It's more complicated than it seems. Read all about it!

Optimize your ride by learning about cycling HR zones. Learn how training in your heart rate zones can elevate your cycling performance and endurance.

What is FTP. How to use it in training with power, how to improve it and how to establish your power zones as a cyclist. Read it here!

Do you have to train on heart rate or power? And why can't you always combine the two. Read all about it in this article!

What does the terms FTP, ERG mode, Kcal, Training Stress Score and Normalized power in cycling actually mean. Read it all here!

What is intensity factor and how to use it in your training plan as a cyclist. This article explains everything you need to know!

How to lose weight and become a better cyclist at the same time. This combination is not that simple. Read it here all about it!

Getting your cycling nutrition right is essential: proper nutrition before a cycling workout, cycling pre workout nutrition and cycling post workout nutrition

What is a good cadence for cycling? Finding the optimal cadence is quite difficult, but can make the difference. When is a high cadence or a low cadence ideal?

Heart rate decoupling is an interesting measure to quantify the fatigue during a training or race. But how is it calculated and what is good?

How can you use Training Stress Score to make yourself a better training plan? Read all about it in this article.

Zwift Racing is not only about pushing numbers but also tactics, the right trainer, nutrition, hydration and cooling. Read our tips here.|Zwift Racing is not only about pushing numbers but also tactics, the right trainer, nutrition, hydration and cooling. Read our tips here.

What is polarized training and how to improve your FTP with cycling? This article explains on how to improve on the bike.|What is polarized training and how to improve your FTP with cycling? This article explains on how to improve on the bike.

There is a lot of confusion and myths about the ideal pedal stroke for cyclists. We explain it all in this article!

In this article we will explain how to convert wattages into kilocalories and what the limitations of this method are.

What are the downsides of an extreme low weight as a cyclist. And how much does 2 kilo less helps with cycling in the mountains. Read it here!|What are the downsides of an extreme low weight as a cyclist. And how much does 2 kilo less helps with cycling in the mountains. Read it here!

Master the basics of cycling training. Learn the key rules to start training smarter and reach your cycling goals effectively.

What is the effects of altitude training and how big is the performance enhancement? And what does it bring you as an amateur cyclist?|What is the effects of altitude training and how big is the performance enhancement? And what does it bring you as an amateur cyclist?

When is a proper warming-up for cycling advisable and how to perform a good warming-up. The pro's and cons are explained in this article.|When is a proper warming-up for cycling advisable and how to perform a good warming-up. The pro's and cons are explained in this article.

Recovery from day to day is often a challenge for many cyclists. Optimal cycling needs optimal recovery to perform in the best way possible.|Recovery from day to day is often a challenge for many cyclists. Optimal cycling needs optimal recovery to perform in the best way possible.

Good endurance capabilities is key for most cycling performances. But how can you measure this and what is aerobic decoupling. Read it here!|Good endurance capabilities is key for most cycling performances. But how can you measure this and what is aerobic decoupling. Read it here!

What makes riding your bike on gravel different than riding on the road and why would you need a gravel bike. Read all about it here!|What makes riding your bike on gravel different than riding on the road and why would you need a gravel bike. Read all about it here!

Getting older, but you also wan to go faster. How do you do it? Luckily getting older at cycling also has his upsides.|Getting older, but you also wan to go faster. How do you do it? Luckily getting older at cycling also has his upsides.

What causes cramp while cycling? And even more important what are the 7 solutions against it? Read all about it in this article.|What causes cramp while cycling? And even more important what are the 7 solutions against it? Read all about it in this article.

How to train as efficiently as possible? If you want to get the most out of your training time, read our tips in this article!|How to train as efficiently as possible? If you want to get the most out of your training time, read our tips in this article!

Why you should do HIT training with cycling and not only long endurance rides in the winter months. Read all about it!|Why you should do HIT training with cycling and not only long endurance rides in the winter months. Read all about it!

Taking a break and rest after a long season is vital, but what is too long. How fast will your build up stamina fade away? Read all about it!|Taking a break and rest after a long season is vital, but what is too long. How fast will your build up stamina fade away? Read all about it!

There are various forms of strength training, but what does a cyclist need? Read this article and find out what strength exercises you need!|There are various forms of strength training, but what does a cyclist need? Read this article and find out what strength exercises you need!

Indoor training on the ERG mode can be really beneficial as a cyclist if you do it properly. Read all about it here how to do that!|Indoor training on the ERG mode can be really beneficial as a cyclist if you do it properly. Read all about it here how to do that!

Many cycling races end in a sprint. Sprinters maybe born, but you can train a proper sprint. Read all about it!|Many cycling races end in a sprint. Sprinters maybe born, but you can train a proper sprint. Read all about it!