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.

Normalized power is zeer belangrijk voor je trainingsschema. Wat is het precies en waar gebruik je het voor? Je leest het in dit blog!

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.

Hoeveel koolhydraten moet je eten en wat moet je drinken tijdens een fietstraining? Lees er in dit artikel alles over!

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.

Onderzoek naar de invloed van de menstruatiecyclus op atletische prestaties wordt grotendeels over het hoofd gezien. De JOIN menstruatietracker wil deze leegte opvullen.

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 meet je maximale zuurstofopname tijdens inspanning en zegt veel over je conditie. Het is belangrijk, maar slechts één van de vele factoren die prestaties bepalen. Ontdek hoe VO2max gemeten wordt, de rol in training, en de impact op fietsresultaten

Ontdek manieren om je VO2max te schatten zonder laboratoriumtests. Leer over berekeningen via maximale en submaximale inspanning, inclusief de Garmin-methode, en begrijp wat VO2max zegt over je prestaties en fitheidspotentieel

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.

Wat is nou de perfecte traptechniek en is dat te trainen?

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.

Motivatie wat is dat eigenlijk en hoe ondersteun je ambitie? Uitdagende doelen stellen binnen het wielrennen komt steeds vaker voor.

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.

We zetten kort uiteen waarom core stability zo belangrijk is bij wielrennen. Welke oefeningen zou moeten opnemen in je dagelijkse routine.

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

Hoe combineer je hardlopen en wielrennen? Of wat heb je aan hardlopen als je beter wilt worden als fietser? Lees het allemaal hier!

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!

Trainen met een vermogensmeter is lastiger dan het op het eerste gezicht lijkt. Met deze tips wordt het in ieder geval een stuk makkelijker!

Fietsen in de hitte is niet zonder gevaar. Lees deze tips voor wielrennen in warme omstandigheden voordat je op de fiets stapt!

Vorm is conditie minus vermoeidheid. Daarom loont het om rust te nemen voor D-day, maar hoe pak je dat aan? Door te taperen! Lees hier meer!

Hoe weet je of je goed aan het trainen bent? Het is bij wielrennen belangrijk de te verbeteren. Lees hier hoe!

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!

Progressie maken als wielrenner doe je door je FTP te verhogen. Maar hoe krijg je dit binnen het wielrennen voor elkaar? Lees verder

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!

Het begrip Critical Power is iets anders dan FTP. Wat het is en wat je er aan hebt als wielrenner leggen we hier uit!

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!

Bepaal je FTP op basis van je snelheid. Een handige berekening als tegenhanger voor een FTP test, zonder het gebruik van een vermogensmeter.

Wat is een realistische inschatting dat je met wielrennen nog kan verbeteren op basis van FTP, gewicht, leeftijd en talent.

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!

Hoe bepaal je je hartslagzones en hoe gebruik je die het beste als fietser. In dit artikel lees je er alles over!

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!

Moet je als wielrenner trainen op hartslag of vermogen? En waarom kan je de twee niet altijd met elkaar vergelijken. Lees er hier alles over.

Wielrennen staat bol van de ingewikkelde begrippen als FTP, Intensity factor of Training Stress Score. Hier leggen we alles uit!

Wat is de intensity factor van jouw training en hoe gebruik je die om je beoogde trainingseffect te halen. Lees er hier alles over!

Afvallen met sporten en wielrennen in het bijzonder is niet zo makkelijk als het lijkt. Hier lees je meer over de valkuilen.

Hoeveel koolhydraten moet je eten en wat moet je drinken tijdens een fietstraining? Lees er in dit artikel alles over!

Is wielrennen met een hoge of lage cadans juist beter? Of wanneer loont het om hoger of een lagere cadans te kiezen. Lees het hier!

Hoe meet je heart rate decoupling, wat kan je ermee en wat is goede heart rate decoupling. In dit artikel lees je waarom je dit wilt weten!

Waarom is het interessant te kijken naar de Training Stress Score - TSS - en hoe gebruik je dit als maat voor de trainingsbelasting.

Zwift is niet alleen dom vermogen trappen, maar ook tactiek, goede voeding en koeling. Lees al onze Zwift tips in dit artikel!

Gepolariseerd trainen is de methode om je FTP te verhogen, maar wat is dat precies en hoe doe je dat. Lees er in dit artikel alles over.|Gepolariseerd trainen is de methode om je FTP te verhogen, maar wat is dat precies en hoe doe je dat. Lees er in dit artikel alles over.

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!

Alles wat je moet weten als je gaat beginnen met wielrennen. Deze grondregels zijn verplichte kost voor iedere wielrenner!

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.

Als je dag na dag wilt presteren op de fiets dan is het herstel van cruciaal belang. Hoe je dat het beste doet, lees je in dit artikel!

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!

Waarom je buiten het seizoen, in de winter, binnen het wielrennen juist ook HIT trainen toe past, en niet alleen rustige duurtrainingen.

Hoe snel gaat je conditie achteruit als je de fiets in de schuur laat staan? In dit artikel leggen we het haarfijn uit!

Er zijn veel verschillende vormen krachttraining. Wat jij nodig hebt bij wielrennen en hoe je dat moet uitvoeren, lees je in dit artikel!

Trainen in de ERG-mode op de indoor trainer kan heel effectief zijn, mits je het goed aanpakt. Lees hier ons tips hoe je dat moet doen!

Sprinten is niet alleen maar aangeboren. Met dit overzicht weet je wat er nodig is voor een goede sprint bij het wielrennen.