Ride to the rhythm with MyWhoosh

There’s no doubting the magic of MyWhoosh and its ability to enable us to ride anytime, anywhere – all from the comfort of our own home.

But the free-to-use virtual cycling app also offers us the opportunity to sync our training with our body’s natural energy peaks and dips – to enhance performance in the saddle, optimize recovery and boost one’s motivation.

MyWhoosh offers riders a range of workouts and training programs, including those designed for Tadej Pogačar, by his coach, Javier Sola. Whether you’re squeezing in a quick interval session before the school run or carving out time for a long virtual ride on a Sunday morning, MyWhoosh adapts to your schedule and supports your goals.

Tuning into your body clock

With its round-the-clock training options, flexible workouts, and immersive environments, MyWhoosh is an ideal platform for syncing your fitness journey with your lifestyle. And also your biology - maximising not just your performance, but your consistency and motivation too.

Your body runs on a finely tuned internal clock known as the circadian rhythm; a natural, 24-hour cycle that governs everything from your sleep-wake patterns to hormone release, body temperature, and, crucially, physical performance.

By aligning your training with these biological rhythms, you can tap into your body’s natural peaks in energy, alertness, and strength, and avoid times when fatigue or sluggishness are more likely to set in.

Early mornings might be ideal for low-intensity endurance work, while afternoon and early evening hours often bring a rise in core temperature and muscular efficiency, making them prime time for high-intensity sessions or personal bests. Similarly, recognising when your body is primed for recovery - such as post-exercise during the evening wind-down - can help you make the most of rest and regeneration.

Be a Morning person

Morning Power Surge (6–10 a.m.) Best time for tougher workouts. Research shows that our core body temperature and cortisol levels begin to rise, upon waking and through the morning, boosting alertness, power output, and performance potential.

MyWhoosh strategy: Tackle FTP builders, HIIT intervals, or pre-recorded VOD (Video on demand) sessions from elite coaches. Use MyWhoosh's Workout Builder to schedule intense sessions while your body is naturally primed.

Tip: Eat a light carbohydrate-rich breakfast 60–90 minutes beforehand to fuel effort and maximise gains.

Light Lunch

Midday Reset (12–2 p.m.) Light recovery or mental refresh. Our alertness typically dips around lunchtime, making it a great time for active recovery or low-stress aerobic riding.

MyWhoosh strategy: Log in for a gentle solo ride through scenic worlds or do a short Zone 2 VOD session. This maintains training consistency without taxing your system.

Tip: Combine with a day nap or stretch session to restore energy and stabilise your sleep-wake cycle.

Afternoon Boost (4–7 p.m.) Social rides and peak endurance workouts. As our body temperature peaks in the late afternoon, reaction time improves, and strength and flexibility are at their highest—ideal for performance and coordination-heavy activities.

MyWhoosh strategy: Join a live coaching session, or coordinate a club ride. The social element and peak performance timing make this window ideal for pushing limits while having fun.

Tip: Fuel with a balanced meal two to three hours beforehand and hydrate well to support extended efforts.

Night riders

Evening wind-down (8–10 p.m.): Casual rides and recovery focus. The brain’s melatonin (sleep hormone) production begins to rise as your body prepares for sleep. Avoiding intense efforts now helps you wind down naturally.

MyWhoosh strategy: Use the app for recovery rides, casual social runs, or to watch previous VODs for inspiration and learning. Earn coins, plan gear upgrades, and scout new events via the Season Pass.

Tip: Use screen night modes or blue-light blockers if training later in the evening

Get Started with MyWhoosh

By syncing your training with your body’s natural rhythm, you not only improve performance - you make fitness a sustainable, rewarding part of your day. With MyWhoosh’s unmatched flexibility, global racing events, and community-driven features, it’s easy to create a personalised training schedule that works for your lifestyle, not against it. Start by downloading the MyWhoosh app on iOS, Android, MacOS or PC, check out the essentials you'll need below and then get riding!

• Smart trainer (and bike) or smart bike
• Compatible device (tablet, smartphone, or PC/Mac)
• Heart rate monitor (optional for deeper metrics)
• (Find out more about compatible devices here)

Long weekender

Weekend warrior zone: Long rides and social immersion, with fewer time constraints, weekends are ideal for longer sessions and building community.

MyWhoosh strategy: Join endurance rides, longer training blocks, or team events. Try seasonal missions. MyWhoosh's rich virtual worlds, challenges, events and races and $1M prize pool provide year-round motivation.

Tip: Plan key weekend rides around your natural high-performance times (late morning or early evening) to maximise enjoyment and output.

Night owls and busy bees

Flexible options for every schedule: Some people naturally peak later in the day - MyWhoosh makes it easy to tailor training to your individual rhythm.

MyWhoosh strategy: Use on-demand sessions anytime, from late night spins to midday stress-busting runs. The app caters to triathletes, avid cyclists, and amateur riders alike.

Tip: Even just 20-minute bursts in a quiet moment can help keep consistency and mood stable - track progress and stay connected socially.

Recovery, nutrition, and sleep

The forgotten third of performance: Sleep is where adaptation happens, and syncing training with your body clock can reduce stress and boost results.

MyWhoosh strategy: Incorporate recovery rides, rest days, and gentle runs into your plan. Use the data tracking feature to monitor signs of fatigue and overtraining.

Tip: Investigate consistent 90-minute sleep cycles, take power naps between 1–3 p.m., and avoid tech and meals late at night for deeper recovery.