Public Workouts

warmup 15 min at 150-180 watts high cadence small ring, 1/2 way thru warmup do a 1min 400 watt effort.

(4) 10 min efforts at 250-275 watts in the big ring, 3min recovery between each. Under 225 for filler.

cool down 10min.
Planned Time: 1:30

15 minutes of warm up at cadence 100 and zone recovery
10 minutes of tempo effort at cadence 92 and zone sub-LT
3 minutes of recover at cadence 100 and zone recovery
10 minutes of tempo effort at cadence 92 and zone sub-LT
3 minutes of recover at cadence 100 and zone recovery
10 minutes of tempo effort at cadence 92 and zone sub-LT
3 minutes of recover at cadence 100 and zone recovery
10 minutes of tempo effort at cadence 92 and zone sub-LT
3 minutes of recover at cadence 100 and zone recovery

20 min Threshold Intervals

Author: imi_admin

Category: Muscular endurance

Total Time: 01:35:00

This workout is a killer for well trained athletes only. It can be difficult to find enough road for this on a bike. Another classic rowing workout for the purpose of raising your anaerobic threshold.

15 minutes of warm up
20 minutes at zone lactate threshold
5 minutes at zone recovery
20 minutes at zone lactate threshold
5 minutes at zone recovery
20 minutes at zone lactate threshold
10 minutes of cool down at zone recovery

3-2-1 Lactate Tolerance

Author: imi_admin

Category: Speed endurance

Total Time: 00:52:00

A difficult workout of the lactate tolerance variety. From the program USRowing National Coach Hartmut Buschbacher used to train the US women for Atlanta 1996.

2 X 3,2,1 minutes with 1 minute of rest, hard as you can go.

A good warm up with accelerations is essential.

15 minutes of warm up

Block: 8 minutes of lactate tolerance

3 minutes at zone VO2-MAX
1 minute at zone recovery
2 minutes at zone sub-maximal
1 minute at zone recovery
1 minute at zone sub-maximal

6 minutes at zone recovery

Block: 8 minutes of lactate tolerance

3 minutes at zone VO2-MAX
1 minute at zone recovery
2 minutes at zone sub-maximal
1 minute at zone recovery
1 minute at zone sub-maximal

15 minutes of cool down at zone recovery

5 minute VO2-Max Intervals

Author: imi_admin

Category: Sustained Power

Total Time: 01:05:00

This is a classic workout for all endurance sports. I used it for rowing where 5 minutes is close to the race distance but it's a staple for cycling, XC ski and running when building aerobic capacity is the goal.

During the warm-up do some accelerations and several one minute periods at LT intensity.

15 minutes of Warm up at zone recovery
5 minutes at zone VO2-MAX
5 minutes at zone recovery
5 minutes at zone VO2-MAX
5 minutes at zone recovery
5 minutes at zone VO2-MAX
5 minutes at zone recovery
5 minutes at zone VO2-MAX
15 minutes of Cool down at zone recovery

Advanced Cruise Intervals

Author: imi_admin

Category: Muscular endurance

Total Time: 01:15:00

Longer threshold intervals with short rest.

4 x 12 minutes.

10 minutes of warm up at zone recovery
12 minutes at zone lactate threshold
2 minutes at zone recovery
12 minutes at zone lactate threshold
2 minutes at zone recovery
12 minutes at zone lactate threshold
3 minutes at zone recovery
12 minutes at zone lactate threshold
10 minutes of cool down at zone recovery

Base#1

Author: smealey

Category: Recovery

Total Time: 00:47:00

Winter Endurance Base

For Warm up do 5 minutes @ recovery pace
Then 3x30 sec @ LT with 30 SR followed by 2 minutes easy spin

10 minutes of warm up at zone recovery

2 minutes of 53/17 at cadence 105 and zone endurance

3 minutes of 42/12 at cadence 110 and zone endurance
1 minute at cadence 100 and zone recovery
2 minutes of 53/17 at cadence 105 and zone endurance
3 minutes of 42/12 at cadence 110 and zone endurance
1 minute at cadence 100 and zone recovery
2 minutes of 53/17 at cadence 105 and zone endurance
3 minutes of 42/12 at cadence 110 and zone endurance
2 minutes at cadence 100 and zone recovery

1 minute at cadence 120 and zone recovery

30 seconds at cadence 130 and zone recovery
20 seconds at cadence max and zone recovery
40 seconds at cadence 100 and zone recovery
1 minute at cadence 120 and zone recovery
30 seconds at cadence 130 and zone recovery
20 seconds at cadence max and zone recovery
40 seconds at cadence 100 and zone recovery
1 minute at cadence 120 and zone recovery
30 seconds at cadence 130 and zone recovery
20 seconds at cadence max and zone recovery
1 minute 10 seconds at cadence 100 and zone recovery
1 minute 40 seconds at cadence 105 and zone endurance
20 seconds of stand at cadence 105 and zone endurance
30 seconds at cadence 100 and zone recovery
1 minute 40 seconds at cadence 105 and zone endurance
20 seconds of stand at cadence 105 and zone endurance
30 seconds at cadence 100 and zone recovery
5 minutes of cool down at cadence 90 and zone recovery

Beginner Cruise Intervals

Author: imi_admin

Category: Muscular endurance

Total Time: 00:53:00

Shortish threshold intervals with short rest.

4 x 6 minutes

10 minutes of warm up at zone recovery
6 minutes at zone lactate threshold
3 minutes at zone recovery
6 minutes at zone lactate threshold
3 minutes at zone recovery
6 minutes at zone lactate threshold
3 minutes at zone recovery
6 minutes at zone lactate threshold
10 minutes of cool down at zone recovery

CP Thr1

Author: MMike

Category: Misc.

Total Time: 00:44:00

Cadence Power Threshold 1 cyclist magazine

10 minutes of Std Warmup to 80% at cadence 90 with heart rate endurance
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
5 minutes of warmdown at cadence 85 to 95 with heart rate recovery

Criss-cross Threshold

Author: imi_admin

Category: Muscular endurance

Total Time: 00:55:00

30 minutes of 2 min intervals alternating sub-LT, LT super-LT and back down.

15 minutes of warm up
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
2 minutes at zone lactate threshold
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
2 minutes at zone lactate threshold
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
2 minutes at zone lactate threshold
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
10 minutes at zone recovery

Enduro Pyramids

Author: Ransom

Category: Endurance

Total Time: 00:33:30

A simple 6.5 min Enduro/sub-LT pyramid, X3 with 2 mins of rest.

5 minutes of Warm up
2 minutes at zone endurance
1 minute at zone sub-LT
30 seconds at zone lactate threshold
1 minute at zone sub-LT
2 minutes at zone endurance
2 minutes at zone recovery
2 minutes at zone endurance
1 minute at zone sub-LT
30 seconds at zone lactate threshold
1 minute at zone sub-LT
2 minutes at zone endurance
2 minutes at zone recovery
2 minutes at zone endurance
1 minute at zone sub-LT
30 seconds at zone lactate threshold
1 minute at zone sub-LT
2 minutes at zone endurance
5 minutes of Cool down

Fast Pedal Ladder

Author: Tgrace

Category: Technique

Total Time: 00:40:00

5 minutes of Warmup at cadence 80 to 90 and zone endurance
3 minutes of Interval at cadence 110 to 125 and zone sub-LT
2 minutes of Recovery at cadence 80 to 90 and zone endurance
6 minutes of Interval at cadence 110 to 125 and zone sub-LT
2 minutes of Recovery at cadence 80 to 90 and zone endurance
12 minutes of Interval at cadence 110 to 125 and zone sub-LT
10 minutes of Recovery at cadence 80 to 90 and zone recovery

FTP Test

Author: bobcroucher

Category: Testing

Total Time: 01:10:00

This workout is what Hunter Allen recommends for testing your FTP. The test is actually supposed to be 20 minutes, but I ride a 10 mile time trial which takes me around 25 minutes. I wish it only took me 20 :-)

15 minutes of Warmup at zone endurance
5 minutes of Intense Warmup at zone VO2-MAX
5 minutes of Spin down at zone recovery
25 minutes of Test Interval at zone sub-maximal
20 minutes of Cooldown at zone recovery

FTP Test

Author: steveperx-EN

Category: Testing

Total Time: 01:09:00

2x20 FTP Test

Warm up: 10-15', include 3x30"(30") spin-ups; then 3x2'(1')@ 80-85% FTP
Main Set: 2x20'(2') as 20'@ TT Effort, 2' rest, 20' TT Effort.. NP for the 42' effort is roughly FTP
Cool Down: spin easy for 5-10'

10 minutes of Warm Up at zone recovery

Block: Spin Ups

30 seconds of On at cadence 120 and zone sub-LT
30 seconds of Off at cadence 90 and zone recovery
30 seconds of On at cadence 120 and zone sub-LT
30 seconds of Off at cadence 90 and zone recovery
30 seconds of On at cadence 120 and zone sub-LT
30 seconds of Off at cadence 90 and zone recovery

Block: Efforts

2 minutes of On at zone sub-LT
1 minute of Off at zone recovery
2 minutes of On at zone sub-LT
1 minute of Off at zone recovery
2 minutes of On at zone sub-LT
1 minute of Off at zone recovery

Block: FTP

20 minutes of Work 1 at zone lactate threshold
2 minutes of Rest at zone recovery
20 minutes of Work 2 at zone lactate threshold

5 minutes of Cool Down at zone recovery

Indoor Stage Race

Author: Ransom

Category: Sustained Power

Total Time: 01:02:15

CADENCE INDOOR STAGE RACE!!

10:00 Warm Up and Calibrate

STAGE 1 - Prologue TT (uphill - use climbing blocks)

STAGE 2 - Road Race, Breakaway, and Race Winning Attack

STAGE 3 - Criterium with Sprint Finish

Cool Down - 10 min

10 minutes of Warm-Up at zone recovery

Block: 8 minutes of FCAD/ Warm-Up

2 minutes of Fast Cadence at cadence 100 to 110 and zone endurance
2 minutes of Fast Cadence at cadence 110 to 120 and zone endurance
2 minutes of Fast Cadence at cadence 90 to 100 and zone sub-LT
2 minutes of Fast Cadence at cadence 100 and zone lactate threshold

2 minutes of Recovery at zone recovery

Block: 7 minutes of Stage 1: Prologue TT

15 seconds at zone sub-maximal
5 minutes 45 seconds at cadence 80+ and zone super-LT
1 minute at cadence 90+ and zone VO2-MAX

3 minutes at zone recovery

Block: 10 minutes of Stage 2: Road Race

3 minutes at cadence 90 to 100 and zone sub-LT
1 minute at cadence 100 and zone lactate threshold
1 minute at cadence 90 to 100 and zone sub-LT
10 seconds of SPRINT at cadence 100+ and zone maximal
20 seconds at cadence 100+ and zone VO2-MAX
1 minute at cadence 90 to 100 and zone super-LT
1 minute at cadence 90 to 100 and zone lactate threshold
15 seconds of Sprint at cadence 100+ and zone maximal
45 seconds at cadence 100 and zone VO2-MAX
1 minute at cadence 100 and zone super-LT
30 seconds of Sub Max to MAX at cadence 100+ and zone sub-maximal

3 minutes at zone recovery

Block: 9 minutes 15 seconds of Stage 3: Criterium

30 seconds at cadence 100+ and zone sub-maximal
15 seconds at cadence 90 to 100 and zone lactate threshold
15 seconds at cadence 90 to 100 and zone sub-LT
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone sub-LT
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone endurance
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone sub-LT
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone endurance
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone sub-LT
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone sub-LT
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone endurance
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone sub-LT
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at cadence 100+ and zone sub-maximal
15 seconds of SPRINT at zone maximal

10 minutes of Cool Down at zone recovery

Ladders 130

Author: bellullabob

Category: Speed

Total Time: 01:30:00

Sprint ladders working on high cadence. Two sets from 1 to 3 mins of high cadence. 20 min recovery at end.

10 minutes of warm up at cadence 60 to 80 with heart rate recovery
1 minute of 1 leg drills at cadence 60 to 80 with heart rate sub-LT
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
2 minutes of Recover at cadence 80 to 90
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
2 minutes of Recover at cadence 80 to 90
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
4 minutes of Recover at cadence 80 to 90
1 minute of Ladder 1 - 110 at cadence 105 to 115
1 minute of Recover at cadence 80 to 90
2 minutes of Ladder 2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
3 minutes of Ladder 3 - 110 at cadence 105 to 115
3 minutes of Recover at cadence 80 to 90
2 minutes of Ladder 2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
1 minute of Ladder 1 - 110 at cadence 105 to 115
6 minutes of Recover at cadence 80 to 90
1 minute of Ladder 1 - 120 at cadence 115 to 125
1 minute of Recover at cadence 80 to 90
2 minutes of Ladder 2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
3 minutes of Ladder 3 - 100 at cadence 97 to 107
3 minutes of Recover at cadence 80 to 90
2 minutes of Ladder 2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
1 minute of Ladder 1 - 120 at cadence 115 to 125
20 minutes of Recover and Rest

LT-W5: 2 x 20-minute Int w/ Neuromuscular Power Bursts

Author: coop5280

Category: Sustained Power

Total Time: 01:21:20

After a warm-up do one 10-minute interval at Threshold, followed by 10 minutes of recovery. Then ride at Threshold for 20-30 minutes, followed by ten 20-second bursts. For the bursts, start out of the saddle and push your cadence to 100 rpm in all-out intervals - hammer these. Rest 2-3 minutes between intervals. Cool Down.

10 minutes of warm up at zone recovery

Block: Main Set

10 minutes of TT effort at zone lactate threshold with heart rate lactate threshold
10 minutes of Rest at zone recovery with heart rate recovery
20 minutes of Threshold at zone lactate threshold with heart rate lactate threshold
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX

10 minutes of Cooldown at zone recovery with heart rate recovery

Micro Intervals and Attack Intervals

Author: Ransom

Category: Explosive Power

Total Time: 01:09:45

Technique and Drills
8 minutes of 15 sec. Micro Intervals
4 x 4 minute Attack Intervals

10 minutes of Warm-up at zone recovery
30 seconds of Right Leg at zone recovery
30 seconds of Left Leg at zone recovery
30 seconds of Right Leg at zone recovery
30 seconds of Left Leg at zone recovery
30 seconds of Right Leg at zone recovery
30 seconds of Left Leg at zone recovery
1 minute of Fast Cadence at cadence 110 and zone recovery
30 seconds at cadence 120 and zone recovery
15 seconds at cadence 130 and zone recovery
15 seconds at cadence MAX and zone recovery
2 minutes of Recovery at zone recovery
1 minute of Right Leg at zone recovery
1 minute of Left Leg at zone recovery
1 minute of Right Leg at zone recovery
1 minute of Left Leg at zone recovery
1 minute of Fast Cadence at cadence 110 and zone recovery
1 minute at cadence 120 and zone recovery
30 seconds at cadence 130 and zone recovery
30 seconds at cadence MAX and zone recovery
3 minutes of Recovery at zone recovery

Block: 8 minutes of Micro-Intervals #1

15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery

2 minutes 45 seconds at cadence 80+ and zone recovery

Block: 22 minutes of Super-LT

4 minutes at cadence 85+ and zone super-LT
2 minutes of Recovery at zone recovery
4 minutes at cadence 85+ and zone super-LT
2 minutes of Recovery at zone recovery
4 minutes at cadence 85+ and zone super-LT
2 minutes of Recovery at zone recovery
4 minutes at cadence 85+ and zone super-LT

10 minutes of Recovery at zone recovery

One hour M2 Muscular endurance 3 x 9min, zone 4-5

Author: dustinflint

Category: Muscular endurance

Total Time: 01:00:00

10 minutes of Warm up
5 minutes of Zone 2 with heart rate endurance
9 minutes of Zone 4, 5 interval with heart rate sub-LT
3 minutes of Zone 2 with heart rate endurance
9 minutes of Zone 4, 5 interval with heart rate sub-LT
3 minutes of Zone 2 with heart rate endurance
9 minutes of Zone 4, 5 interval with heart rate sub-LT
12 minutes of Cool Down with heart rate recovery

Overgear/FastCadence w/ climbing blocks

Author: Ransom

Category: Sustained Power

Total Time: 00:53:00

10 min WU

SubLT/OG/FCAD

3 min, z3, 90-100rpm
2 min, OG, z4a, 50-60rpm
4 min, z3, 90-100rpm
3 min, OG, z4a, 50-60rpm
3 min, FCAD, z3, 100+rpm
2 min recovery

Repeat x 1

SubLT/LT block (use climbing block)

5 min, z3, 90-100rpm
4 min, z4a, 80-90rpm
3 min, z3, 70-80rpm
2 min, z4a, 80-90rpm
1 min, z3, 90-100rpm
1 min, z5, 100-110rpm

10 min Cool Down

10 minutes of Warm Up

Block: Sub-LT over gear

3 minutes at cadence 90 to 100 and zone sub-LT
2 minutes of Over Gear at zone lactate threshold
4 minutes at cadence 90 to 100 and zone sub-LT
3 minutes of Over Gear at zone lactate threshold
3 minutes of Fast Cadence at cadence 100 and zone sub-LT

2 minutes at zone recovery

Block: Climbing Block

Pyramid Hour

Author: 607595485@facebook

Category: Misc.

Total Time: 01:00:00

5 minutes of Warm Up at cadence 90
1 minute of On at cadence 110
1 minute of Off at cadence 90
2 minutes of On at cadence 110
2 minutes of Off at cadence 90
3 minutes of On at cadence 110
3 minutes of Off at cadence 90
4 minutes of On at cadence 110
4 minutes of Off at cadence 90
5 minutes of On at cadence 110
5 minutes of Off at cadence 90
4 minutes of On at cadence 110
4 minutes of Off at cadence 90
3 minutes of On at cadence 110
3 minutes of Off at cadence 90
2 minutes of On at cadence 110
2 minutes of Off at cadence 90
1 minute of On at cadence 110
6 minutes of Cool Down at cadence 90

Short VO2 Max Intervals

Author: Ransom

Category: Sustained Power

Total Time: 01:00:30

10:00 Warm-Up

Goals for the Workout

1. Increase Leg Speed and Pedaling Efficiency
2. Increase Muscular Strength
3. Increase Upper End of Aerobic System
4. Increase power above Lactate Threshold

12:00 minutes of Sub-LT with Fast Cadence efforts
4:00 Minutes Recovery

Super-LT Intervals

5 x 1:30 Super-LT intervals with 1:00 minutes recovery between each. Watts/HR @
zone 4b with Cadence @ 90 - 100.

5:00 minutes recovery after set

VO2 Max Intervals

3 x 3:00 minutes @ zone 5 watts with 3:00 minutes recovery between each. Cadence @
upper 90s low 100s.

10 minutes of Warm Up at zone recovery

Block: Sub-LT/Fast Cadence

3 minutes at cadence 70 to 75 and zone sub-LT
1 minute of Fast Cadence at cadence 110+ and zone endurance
3 minutes at cadence 80 to 85 and zone sub-LT
1 minute of Fast Cadence at cadence 120+ and zone sub-LT
3 minutes at cadence 90 to 95 and zone sub-LT
1 minute of Fast Cadence at cadence 130+ and zone sub-LT

4 minutes at zone recovery

Block: Super-LT Intervals

1 minute 30 seconds at cadence 90 to 100 and zone super-LT
1 minute at zone recovery
1 minute 30 seconds at cadence 90 to 100 and zone super-LT
1 minute at zone recovery
1 minute 30 seconds at cadence 90 to 100 and zone super-LT
1 minute at zone recovery
1 minute 30 seconds at cadence 90 to 100 and zone super-LT
1 minute at zone recovery
1 minute 30 seconds at cadence 90 to 100 and zone super-LT

5 minutes at zone recovery

Block: VO2 Max Intervals

3 minutes at cadence 90 to 100 and zone VO2-MAX
3 minutes at zone recovery
3 minutes at cadence 90 to 100 and zone VO2-MAX
3 minutes at zone recovery
3 minutes at cadence 90 to 100 and zone VO2-MAX

3 minutes of Cool Down at zone recovery

Sub-LT intervals

Author: bassounds

Category: Muscular endurance

Total Time: 01:50:00

After a 15 or more minutes in zone 2, complete 2x20(5) in zone 3. Power may rise into zone 4 if possible, but HR should remain in zone 3 for the duration of the interval. 2 sets of a 20 min effort and 5 min recovery.

As a variation, cadence is maintained at 50-70 RPM for the duration of the 20 min interval. This further increases muscular endurance and cycling specific strength.

30 minutes of zone 2 at cadence 80 to 100 and zone endurance
20 minutes at cadence 75 to 100 and zone sub-LT
5 minutes at cadence 80 to 100 and zone recovery
20 minutes at cadence 80 to 100 and zone sub-LT
5 minutes at cadence 80 to 100 and zone recovery
30 minutes of Zone 2 at cadence 80 to 100 and zone endurance

Technique, Perceived Exertion

Author: Ransom

Category: Sustained Power

Total Time: 01:11:30

Goals of workout:
Technique
Application of Perceived Exertion

Warm Up and Calibrate
Fast Cadence/Over Gear
SubLT - Zone 3 Effort
VO2 Max Effort - Zone 5
Lactate Threshold/SuperLT Effort - Zone 4a and 4b
SubMax Effort - Zone 6
Cool Down

10 minutes of Warm-Up at zone recovery

Block: 12 minutes of Fast-Cadence & Over-Gear

2 minutes of Fast-Cadence at cadence 110 to 120 and zone endurance
2 minutes of Over-Gear at cadence 50 to 60 and zone lactate threshold
2 minutes of Fast-Cadence at cadence 120 to 130 and zone endurance
2 minutes of Over-Gear at cadence 50 to 60 and zone lactate threshold
2 minutes of Fast-Cadence at cadence 130 to 140 and zone endurance
2 minutes of Over-Gear at cadence 50 to 60 and zone lactate threshold

3 minutes at cadence 80 to 100 and zone recovery

Block: 10 minutes of Sub-LT

3 minutes at cadence 70 to 80 and zone sub-LT
2 minutes at cadence 90 to 100 and zone sub-LT
2 minutes at cadence 80 to 90 and zone sub-LT
3 minutes at cadence 90 to 100 and zone sub-LT

4 minutes at zone recovery
4 minutes at cadence 90 to 110 and zone VO2-MAX
3 minutes at cadence 80 to 100 and zone recovery

Block: 10 minutes of LT & Super-LT

3 minutes at cadence 80 to 90 and zone lactate threshold
2 minutes at cadence 90 to 100 and zone super-LT
3 minutes at cadence 80 to 90 and zone lactate threshold
2 minutes at cadence 90 to 100 and zone super-LT

3 minutes at cadence 80 to 100 and zone recovery

Block: 2 minutes 30 seconds of Sub-maximal

1 minute at cadence 100+ and zone sub-maximal
1 minute at cadence 80 to 100 and zone recovery
30 seconds at cadence 100+ and zone sub-maximal

10 minutes of Cool-Down at zone recovery

TheSufferFest.com's A Very Dark Place

Author: Ransom

Category: Speed

Total Time: 00:52:09

Bring this workout to life. Get The Sufferfest's A Very Dark Place training video. Available at www.thesufferfest.com/video-sufferfests/a-very-dark-place
Start workout clock when words " A Very Dark Place" appear on the screen (@ 1:15)

2 minutes 30 seconds at zone recovery
2 minutes 9 seconds at zone endurance
58 seconds at zone endurance
1 minute 1 seconds at zone sub-LT
1 minute 37 seconds at zone lactate threshold
31 seconds at zone sub-maximal
1 minute 44 seconds at zone sub-LT
32 seconds at zone sub-maximal
1 minute 37 seconds at zone sub-LT
4 minutes at zone VO2-MAX
3 minutes 49 seconds at zone recovery
38 seconds at zone VO2-MAX
1 minute 37 seconds at zone VO2-MAX
18 seconds at zone sub-maximal
46 seconds at zone sub-maximal
40 seconds at zone sub-maximal
3 minutes 42 seconds at zone recovery
20 seconds at zone sub-maximal
1 minute 45 seconds at zone VO2-MAX
18 seconds at zone sub-maximal
42 seconds at zone sub-maximal
43 seconds at zone sub-maximal
15 seconds at zone sub-maximal
3 minutes 35 seconds at zone recovery
23 seconds at zone VO2-MAX
19 seconds at zone sub-maximal
15 seconds at zone VO2-MAX
19 seconds at zone sub-maximal
12 seconds at zone VO2-MAX
22 seconds at zone sub-maximal
12 seconds at zone VO2-MAX
27 seconds at zone sub-maximal
13 seconds at zone VO2-MAX
15 seconds at zone sub-maximal
15 seconds at zone super-LT
53 seconds at zone sub-maximal
3 minutes 40 seconds at zone recovery
18 seconds at zone VO2-MAX
1 minute 54 seconds at zone sub-maximal
35 seconds at zone sub-maximal
20 seconds at zone sub-maximal
35 seconds at zone sub-maximal
20 seconds at zone sub-maximal
4 minutes 35 seconds at zone recovery

TheSufferFest.com's Angels

Author: Ransom

Category: Muscular endurance

Total Time: 01:03:28

Bring this workout to life. Get The Sufferfest's Angels training video. Available at www.thesufferfest.com/video-sufferfests/details-angels
Start workout clock when word "Angels" appears on the screen (@ 1:16)

2 minutes 5 seconds at zone endurance
3 minutes 44 seconds at zone endurance
27 seconds at zone sub-LT
34 seconds at zone endurance
57 seconds at zone endurance
28 seconds at zone VO2-MAX
53 seconds at zone endurance
1 minute 2 seconds at zone VO2-MAX
55 seconds at zone lactate threshold
58 seconds at zone VO2-MAX
58 seconds at zone lactate threshold
1 minute at zone VO2-MAX
1 minute 7 seconds at zone lactate threshold
59 seconds at zone VO2-MAX
1 minute 26 seconds at zone lactate threshold
1 minute at zone VO2-MAX
1 minute 5 seconds at zone lactate threshold
4 minutes 17 seconds at zone endurance
34 seconds at zone super-LT
41 seconds at zone VO2-MAX
26 seconds at zone super-LT
11 seconds at zone VO2-MAX
41 seconds at zone sub-maximal
1 minute 45 seconds at zone super-LT
53 seconds at zone VO2-MAX
1 minute 43 seconds at zone super-LT
59 seconds at zone VO2-MAX
4 minutes 44 seconds at zone endurance
2 minutes 5 seconds at zone sub-LT
2 minutes 5 seconds at zone super-LT
1 minute 50 seconds at zone VO2-MAX
1 minute 57 seconds at zone sub-maximal
4 minutes 54 seconds at zone endurance
22 seconds at zone VO2-MAX
12 seconds at zone sub-maximal
22 seconds at zone VO2-MAX
20 seconds at zone sub-maximal
56 seconds at zone VO2-MAX
35 seconds at zone sub-maximal
19 seconds at zone VO2-MAX
6 seconds at zone sub-maximal
21 seconds at zone sub-maximal
34 seconds at zone VO2-MAX
12 seconds at zone sub-maximal
22 seconds at zone VO2-MAX
11 seconds at zone sub-maximal
28 seconds at zone VO2-MAX
13 seconds at zone sub-maximal
16 seconds at zone sub-maximal
10 seconds at zone VO2-MAX
15 seconds at zone sub-maximal
16 seconds at zone VO2-MAX
9 seconds at zone sub-maximal
1 minute 4 seconds at zone VO2-MAX
21 seconds at zone sub-maximal
6 minutes 1 seconds at zone recovery

TheSufferFest.com's Blender

Author: Ransom

Category: Endurance

Total Time: 01:43:10

Bring this workout to life. Get The Sufferfest's Blender training video. Available at www.thesufferfest.com/video-sufferfests/blender
Start workout clock when word "Blender" appears on the screen (@ 1:17)

4 minutes 15 seconds at zone recovery
2 minutes 13 seconds at zone endurance
25 seconds at zone VO2-MAX
1 minute 32 seconds at zone endurance
2 minutes 31 seconds at zone sub-LT
1 minute 1 seconds at zone super-LT
1 minute 1 seconds at zone VO2-MAX
1 minute 26 seconds at zone recovery
15 seconds at zone super-LT
31 seconds at zone VO2-MAX
5 minutes 23 seconds at zone super-LT
36 seconds at zone VO2-MAX
3 minutes 16 seconds at zone super-LT
2 minutes 2 seconds at zone recovery
1 minute 59 seconds at zone sub-maximal
1 minute 58 seconds at zone recovery
1 minute 15 seconds at zone super-LT
17 seconds at zone VO2-MAX
47 seconds at zone super-LT
26 seconds at zone VO2-MAX
9 seconds at zone super-LT
1 minute 8 seconds at zone VO2-MAX
1 minute 51 seconds at zone super-LT
38 seconds at zone VO2-MAX
1 minute 27 seconds at zone super-LT
2 minutes 2 seconds at zone recovery
1 minute 9 seconds at zone VO2-MAX
45 seconds at zone sub-maximal
2 minutes 6 seconds at zone VO2-MAX
2 minutes 1 seconds at zone recovery
2 minutes 24 seconds at zone super-LT
26 seconds at zone VO2-MAX
3 minutes 12 seconds at zone super-LT
3 minutes 55 seconds at zone recovery
40 seconds at zone sub-maximal
20 seconds at zone recovery
40 seconds at zone sub-maximal
20 seconds at zone recovery
39 seconds at zone sub-maximal
21 seconds at zone recovery
42 seconds at zone sub-maximal
21 seconds at zone recovery
40 seconds at zone sub-maximal
21 seconds at zone recovery
48 seconds at zone sub-maximal
2 minutes 1 seconds at zone recovery
31 seconds at zone sub-maximal
31 seconds at zone recovery
31 seconds at zone sub-maximal
30 seconds at zone recovery
33 seconds at zone sub-maximal
30 seconds at zone recovery
32 seconds at zone sub-maximal
30 seconds at zone recovery
31 seconds at zone sub-maximal
30 seconds at zone recovery
34 seconds at zone sub-maximal
2 minutes at zone recovery
22 seconds at zone sub-maximal
41 seconds at zone recovery
21 seconds at zone sub-maximal
40 seconds at zone recovery
21 seconds at zone sub-maximal
40 seconds at zone recovery
23 seconds at zone sub-maximal
40 seconds at zone recovery
21 seconds at zone sub-maximal
41 seconds at zone recovery
20 seconds at zone sub-maximal
3 minutes 48 seconds at zone recovery
3 minutes 55 seconds at zone VO2-MAX
1 minute 1 seconds at zone recovery
4 minutes at zone VO2-MAX
1 minute at zone recovery
4 minutes 21 seconds at zone VO2-MAX
7 minutes 37 seconds at zone recovery

TheSufferFest.com's Downward Spiral

Author: Ransom

Category: Speed

Total Time: 01:01:05

Bring this workout to life. Get The Sufferfest's Downward Spiral training video. Available at http://www.thesufferfest.com/video-sufferfests/details-downward-spiral
Start workout clock when words "Downward Spiral" appear on the screen (@ 52 seconds)

1 minute 6 seconds at zone recovery
3 minutes 8 seconds at zone recovery
2 minutes 33 seconds at zone endurance
30 seconds at zone VO2-MAX
1 minute 9 seconds at zone endurance
31 seconds at zone VO2-MAX
51 seconds at zone endurance
2 minutes 12 seconds at zone sub-maximal
2 minutes 9 seconds at zone recovery
1 minute 45 seconds at zone sub-maximal
1 minute 59 seconds at zone recovery
1 minute 35 seconds at zone sub-maximal
1 minute 40 seconds at zone recovery
1 minute 18 seconds at zone sub-maximal
1 minute 22 seconds at zone recovery
1 minute 7 seconds at zone sub-maximal
1 minute 8 seconds at zone recovery
47 seconds at zone sub-maximal
53 seconds at zone recovery
34 seconds at zone sub-maximal
37 seconds at zone recovery
18 seconds at zone sub-maximal
5 minutes 18 seconds at zone recovery
2 minutes 5 seconds at zone sub-maximal
2 minutes 12 seconds at zone recovery
1 minute 49 seconds at zone sub-maximal
2 minutes 1 seconds at zone recovery
1 minute 33 seconds at zone sub-maximal
1 minute 41 seconds at zone recovery
1 minute 16 seconds at zone sub-maximal
1 minute 23 seconds at zone recovery
1 minute 1 seconds at zone sub-maximal
1 minute 9 seconds at zone recovery
46 seconds at zone sub-maximal
50 seconds at zone recovery
30 seconds at zone sub-maximal
37 seconds at zone recovery
16 seconds at zone sub-maximal
26 seconds at zone recovery
13 seconds at zone sub-maximal
23 seconds at zone recovery
15 seconds at zone sub-maximal
23 seconds at zone recovery
15 seconds at zone sub-maximal
5 minutes 31 seconds at zone recovery

TheSufferFest.com's Extra Shot 20

Author: Ransom

Category: Speed endurance

Total Time: 00:20:37

Bring this workout to life. Get The Sufferfest's Extra Shot 20 training video. Available at www.thesufferfest.com/video-sufferfests/extra-shot
Start workout clock when words "Extra Shot" appear on the screen (@ 58 seconds)

17 seconds at zone recovery
1 minute 48 seconds at zone super-LT
1 minute 47 seconds at zone VO2-MAX
2 minutes 15 seconds at zone super-LT
3 minutes at zone VO2-MAX
44 seconds at zone sub-maximal
1 minute 4 seconds at zone VO2-MAX
39 seconds at zone VO2-MAX
22 seconds at zone VO2-MAX
48 seconds at zone VO2-MAX
14 seconds at zone VO2-MAX
17 seconds at zone VO2-MAX
15 seconds at zone sub-maximal
24 seconds at zone VO2-MAX
17 seconds at zone sub-maximal
24 seconds at zone VO2-MAX
49 seconds at zone sub-maximal
30 seconds at zone VO2-MAX
22 seconds at zone sub-maximal
20 seconds at zone VO2-MAX
14 seconds at zone sub-maximal
25 seconds at zone VO2-MAX
1 minute 18 seconds at zone sub-maximal
32 seconds at zone super-LT
37 seconds at zone VO2-MAX
24 seconds at zone sub-maximal
12 seconds at zone sub-maximal
19 seconds at zone recovery

TheSufferFest.com's Fight Club

Author: Ransom

Category: Speed endurance

Total Time: 00:59:03

Bring this workout to life. Get The Sufferfest's Fight Club training video. Available at www.thesufferfest.com/video-sufferfests/details-fight-club
Start workout clock when words "Fight Club" appear on the screen (@ 1:16)

1 minute 2 seconds at zone recovery
2 minutes 57 seconds at zone recovery
2 minutes 11 seconds at zone endurance
1 minute 36 seconds at zone endurance
1 minute 52 seconds at zone sub-LT
14 seconds at zone sub-maximal
43 seconds at zone sub-LT
14 seconds at zone sub-maximal
26 seconds at zone sub-LT
14 seconds at zone sub-maximal
55 seconds at zone sub-LT
13 seconds at zone sub-maximal
1 minute 10 seconds at zone sub-LT
1 minute 43 seconds at zone recovery
1 minute 5 seconds at zone super-LT
14 seconds at zone sub-maximal
1 minute 3 seconds at zone super-LT
13 seconds at zone sub-maximal
1 minute 30 seconds at zone super-LT
46 seconds at zone VO2-MAX
14 seconds at zone sub-maximal
40 seconds at zone VO2-MAX
14 seconds at zone sub-maximal
46 seconds at zone VO2-MAX
3 minutes 24 seconds at zone recovery
1 minute 9 seconds at zone super-LT
14 seconds at zone sub-maximal
41 seconds at zone super-LT
13 seconds at zone sub-maximal
1 minute 55 seconds at zone super-LT
48 seconds at zone VO2-MAX
13 seconds at zone sub-maximal
52 seconds at zone VO2-MAX
13 seconds at zone sub-maximal
27 seconds at zone VO2-MAX
14 seconds at zone sub-maximal
3 minutes 27 seconds at zone recovery
1 minute at zone super-LT
13 seconds at zone sub-maximal
1 minute 39 seconds at zone super-LT
14 seconds at zone sub-maximal
23 seconds at zone super-LT
7 seconds at zone sub-maximal
47 seconds at zone super-LT
22 seconds at zone VO2-MAX
14 seconds at zone sub-maximal
38 seconds at zone VO2-MAX
14 seconds at zone sub-maximal
44 seconds at zone VO2-MAX
8 seconds at zone sub-maximal
15 seconds at zone VO2-MAX
3 minutes 16 seconds at zone recovery
33 seconds at zone super-LT
13 seconds at zone sub-maximal
28 seconds at zone super-LT
14 seconds at zone sub-maximal
1 minute 1 seconds at zone super-LT
12 seconds at zone sub-maximal
51 seconds at zone super-LT
8 seconds at zone sub-maximal
11 seconds at zone super-LT
21 seconds at zone sub-maximal
29 seconds at zone VO2-MAX
13 seconds at zone sub-maximal
29 seconds at zone VO2-MAX
7 seconds at zone sub-maximal
32 seconds at zone VO2-MAX
13 seconds at zone sub-maximal
33 seconds at zone VO2-MAX
25 seconds at zone sub-maximal
5 minutes 31 seconds at zone recovery

TheSufferFest.com's Hell Hath No Fury

Author: Ransom

Category: Speed endurance

Total Time: 01:13:31

Bring this workout to life. Get The Sufferfest's Hell Hath No Fury training video. Available at www.thesufferfest.com/video-sufferfests/hell-hath-no-fury
Start workout clock when words "Hell Hath No Fury" appear on the screen (@ 1:22)

2 minutes 13 seconds at zone recovery
3 minutes 39 seconds at zone endurance
1 minute 16 seconds at zone lactate threshold
21 seconds at zone super-LT
38 seconds at zone lactate threshold
29 seconds at zone super-LT
1 minute 24 seconds at zone lactate threshold
2 minutes 13 seconds at zone lactate threshold
1 minute 18 seconds at zone super-LT
17 seconds at zone sub-maximal
28 seconds at zone VO2-MAX
13 seconds at zone super-LT
19 seconds at zone sub-maximal
28 seconds at zone VO2-MAX
50 seconds at zone super-LT
18 seconds at zone sub-maximal
4 minutes 12 seconds at zone VO2-MAX
2 minutes 37 seconds at zone VO2-MAX
1 minute 57 seconds at zone VO2-MAX
27 seconds at zone VO2-MAX
19 seconds at zone VO2-MAX
39 seconds at zone VO2-MAX
1 minute 2 seconds at zone VO2-MAX
30 seconds at zone sub-maximal
1 minute 31 seconds at zone sub-maximal
37 seconds at zone VO2-MAX
11 seconds at zone sub-maximal
9 seconds at zone VO2-MAX
17 seconds at zone sub-maximal
31 seconds at zone sub-maximal
13 seconds at zone sub-maximal
31 seconds at zone VO2-MAX
27 seconds at zone sub-maximal
6 minutes 16 seconds at zone recovery
27 seconds at zone super-LT
33 seconds at zone VO2-MAX
38 seconds at zone VO2-MAX
12 seconds at zone VO2-MAX
31 seconds at zone VO2-MAX
12 seconds at zone VO2-MAX
29 seconds at zone VO2-MAX
13 seconds at zone VO2-MAX
22 seconds at zone VO2-MAX
8 seconds at zone super-LT
32 seconds at zone VO2-MAX
37 seconds at zone VO2-MAX
13 seconds at zone super-LT
40 seconds at zone VO2-MAX
12 seconds at zone VO2-MAX
1 minute 39 seconds at zone VO2-MAX
17 seconds at zone sub-maximal
1 minute 30 seconds at zone sub-maximal
17 seconds at zone sub-maximal
1 minute 17 seconds at zone VO2-MAX
31 seconds at zone super-LT
25 seconds at zone VO2-MAX
31 seconds at zone super-LT
9 seconds at zone VO2-MAX
59 seconds at zone VO2-MAX
1 minute 17 seconds at zone sub-maximal
29 seconds at zone super-LT
13 seconds at zone sub-maximal
36 seconds at zone VO2-MAX
26 seconds at zone sub-maximal
3 minutes 7 seconds at zone VO2-MAX
24 seconds at zone sub-maximal
4 minutes 47 seconds at zone recovery
2 minutes 39 seconds at zone sub-maximal
42 seconds at zone sub-maximal
6 minutes 27 seconds at zone recovery

TheSufferFest.com's Local Hero

Author: Ransom

Category: Speed endurance

Total Time: 01:24:01

Bring this workout to life. Get The Sufferfest's Local Hero training video. Available at www.thesufferfest.com/video-sufferfests/local-hero
Start workout clock when words "Local Hero" appear on the screen (@ 1:20)

2 minutes 23 seconds at zone endurance
5 minutes 57 seconds at zone endurance
32 seconds at zone sub-LT
28 seconds at zone lactate threshold
59 seconds at zone super-LT
1 minute 3 seconds at zone sub-LT
44 seconds at zone VO2-MAX
15 seconds at zone sub-maximal
1 minute 39 seconds at zone endurance
1 minute 3 seconds at zone super-LT
1 minute at zone VO2-MAX
1 minute 55 seconds at zone VO2-MAX
1 minute 3 seconds at zone VO2-MAX
1 minute 3 seconds at zone super-LT
2 minutes 12 seconds at zone endurance
1 minute 2 seconds at zone super-LT
59 seconds at zone VO2-MAX
2 minutes 2 seconds at zone VO2-MAX
59 seconds at zone VO2-MAX
1 minute 12 seconds at zone super-LT
2 minutes 13 seconds at zone endurance
59 seconds at zone super-LT
58 seconds at zone VO2-MAX
2 minutes 3 seconds at zone VO2-MAX
1 minute at zone VO2-MAX
52 seconds at zone super-LT
3 minutes 7 seconds at zone endurance
1 minute 20 seconds at zone VO2-MAX
1 minute 38 seconds at zone VO2-MAX
2 minutes 10 seconds at zone endurance
3 minutes 3 seconds at zone VO2-MAX
2 minutes 7 seconds at zone endurance
3 minutes at zone VO2-MAX
2 minutes 15 seconds at zone endurance
13 seconds at zone sub-maximal
2 minutes 50 seconds at zone VO2-MAX
2 minutes 11 seconds at zone endurance
2 minutes 59 seconds at zone VO2-MAX
1 minute 41 seconds at zone endurance
1 minute at zone super-LT
47 seconds at zone VO2-MAX
20 seconds at zone sub-maximal
1 minute 47 seconds at zone endurance
59 seconds at zone super-LT
34 seconds at zone VO2-MAX
17 seconds at zone sub-maximal
51 seconds at zone endurance
1 minute at zone super-LT
43 seconds at zone VO2-MAX
16 seconds at zone sub-maximal
1 minute 1 seconds at zone endurance
1 minute 1 seconds at zone super-LT
39 seconds at zone VO2-MAX
14 seconds at zone sub-maximal
48 seconds at zone endurance
6 minutes 35 seconds at zone recovery

TheSufferFest.com's Revolver

Author: Ransom

Category: Speed

Total Time: 00:48:06

Bring this workout to life. Get The Sufferfest's Revolver training video. Available at www.thesufferfest.com/video-sufferfests/details-revolver
Start workout clock when word "Revolver" appears on the screen (@ 1:03)

1 minute 31 seconds at zone recovery
4 minutes 2 seconds at zone endurance
1 minute 45 seconds at zone endurance
2 minutes 10 seconds at zone super-LT
41 seconds at zone endurance
1 minute 1 seconds at zone sub-maximal
1 minute 4 seconds at zone recovery
1 minute 2 seconds at zone sub-maximal
1 minute at zone recovery
1 minute 3 seconds at zone sub-maximal
1 minute 1 seconds at zone recovery
1 minute 3 seconds at zone sub-maximal
1 minute 5 seconds at zone recovery
1 minute 3 seconds at zone sub-maximal
1 minute at zone recovery
1 minute 1 seconds at zone sub-maximal
1 minute 3 seconds at zone recovery
59 seconds at zone sub-maximal
1 minute 1 seconds at zone recovery
1 minute at zone sub-maximal
1 minute at zone recovery
1 minute 4 seconds at zone sub-maximal
1 minute 2 seconds at zone recovery
1 minute 19 seconds at zone sub-maximal
58 seconds at zone recovery
1 minute 1 seconds at zone sub-maximal
1 minute 1 seconds at zone recovery
1 minute 1 seconds at zone sub-maximal
1 minute 2 seconds at zone recovery
1 minute at zone sub-maximal
1 minute 3 seconds at zone recovery
1 minute 4 seconds at zone sub-maximal
1 minute 1 seconds at zone recovery
1 minute 2 seconds at zone sub-maximal
1 minute 1 seconds at zone recovery
1 minute at zone sub-maximal
5 minutes 52 seconds at zone recovery

TheSufferFest.com's The Hunted

Author: Ransom

Category: Muscular endurance

Total Time: 01:00:32

Bring this workout to life. Get The Sufferfest's The Hunted training video. Available at www.thesufferfest.com/video-sufferfests/thehunted
Start workout clock when words "The Hunted" appear on the screen (@ 58 seconds)

2 minutes 49 seconds at zone endurance
2 minutes 49 seconds at zone endurance
1 minute 6 seconds at zone endurance
1 minute 25 seconds at zone sub-LT
53 seconds at zone lactate threshold
30 seconds at zone sub-maximal
5 minutes 17 seconds at zone super-LT
2 minutes 50 seconds at zone endurance
4 minutes 31 seconds at zone super-LT
30 seconds at zone VO2-MAX
1 minute 25 seconds at zone super-LT
31 seconds at zone VO2-MAX
37 seconds at zone VO2-MAX
3 minutes 12 seconds at zone super-LT
1 minute 50 seconds at zone VO2-MAX
52 seconds at zone sub-maximal
2 minutes 39 seconds at zone VO2-MAX
10 seconds at zone sub-maximal
1 minute 29 seconds at zone VO2-MAX
2 minutes 25 seconds at zone sub-maximal
5 minutes 58 seconds at zone endurance
25 seconds at zone lactate threshold
36 seconds at zone super-LT
2 minutes 18 seconds at zone lactate threshold
21 seconds at zone super-LT
2 minutes 24 seconds at zone lactate threshold
50 seconds at zone lactate threshold
10 seconds at zone sub-maximal
42 seconds at zone lactate threshold
20 seconds at zone sub-maximal
33 seconds at zone lactate threshold
30 seconds at zone sub-maximal
22 seconds at zone lactate threshold
40 seconds at zone sub-maximal
11 seconds at zone lactate threshold
52 seconds at zone sub-maximal
33 seconds at zone sub-maximal
4 minutes 57 seconds at zone endurance

TheSufferFest.com's The Long Scream

Author: Ransom

Category: Muscular endurance

Total Time: 00:33:56

Bring this workout to life. Get The Sufferfest's The Long Scream training video. Available at www.thesufferfest.com/video-sufferfests/extra-shot-the-long-scream
Start workout clock when words "The Long Scream" appear on the screen (@ 1:10)

34 seconds at zone recovery
1 minute 23 seconds at zone endurance
45 seconds at zone super-LT
7 seconds at zone lactate threshold
49 seconds at zone super-LT
10 seconds at zone lactate threshold
55 seconds at zone super-LT
2 minutes 53 seconds at zone VO2-MAX
42 seconds at zone VO2-MAX
6 seconds at zone super-LT
40 seconds at zone VO2-MAX
7 seconds at zone super-LT
16 seconds at zone VO2-MAX
6 seconds at zone super-LT
4 seconds at zone VO2-MAX
5 seconds at zone super-LT
1 minute 18 seconds at zone VO2-MAX
7 seconds at zone super-LT
1 minute 56 seconds at zone VO2-MAX
1 minute 43 seconds at zone VO2-MAX
7 seconds at zone VO2-MAX
38 seconds at zone VO2-MAX
6 seconds at zone VO2-MAX
1 minute 34 seconds at zone VO2-MAX
5 seconds at zone VO2-MAX
54 seconds at zone VO2-MAX
4 seconds at zone VO2-MAX
2 minutes 25 seconds at zone VO2-MAX
4 seconds at zone VO2-MAX
24 seconds at zone VO2-MAX
10 seconds at zone VO2-MAX
57 seconds at zone VO2-MAX
26 seconds at zone VO2-MAX
5 seconds at zone VO2-MAX
29 seconds at zone VO2-MAX
27 seconds at zone VO2-MAX
1 minute 5 seconds at zone VO2-MAX
5 seconds at zone VO2-MAX
2 minutes 39 seconds at zone VO2-MAX
5 seconds at zone VO2-MAX
30 seconds at zone VO2-MAX
6 seconds at zone VO2-MAX
35 seconds at zone VO2-MAX
48 seconds at zone sub-maximal
10 seconds at zone VO2-MAX
55 seconds at zone sub-maximal
6 seconds at zone VO2-MAX
16 seconds at zone sub-maximal
5 seconds at zone VO2-MAX
17 seconds at zone sub-maximal
5 seconds at zone VO2-MAX
19 seconds at zone sub-maximal
2 minutes 9 seconds at zone recovery

TheSufferFest.com's The Wretched

Author: Ransom

Category: Speed endurance

Total Time: 00:48:07

Bring this workout to life. Get The Sufferfest's The Wretched training video. Available at www.thesufferfest.com/video-sufferfests/the-wretched
Start workout clock when words "The Wretched" appear on the screen (@ 1:21)

3 minutes 35 seconds at zone endurance
1 minute 36 seconds at zone endurance
1 minute 41 seconds at zone sub-LT
1 minute 6 seconds at zone super-LT
42 seconds at zone endurance
25 seconds at zone sub-LT
7 seconds at zone super-LT
12 seconds at zone sub-maximal
13 seconds at zone sub-LT
9 seconds at zone VO2-MAX
34 seconds at zone VO2-MAX
6 seconds at zone VO2-MAX
19 seconds at zone sub-maximal
17 seconds at zone super-LT
25 seconds at zone sub-maximal
34 seconds at zone lactate threshold
17 seconds at zone super-LT
17 seconds at zone lactate threshold
1 minute 19 seconds at zone super-LT
1 minute 36 seconds at zone VO2-MAX
16 seconds at zone sub-maximal
14 seconds at zone VO2-MAX
37 seconds at zone sub-maximal
1 minute 9 seconds at zone VO2-MAX
51 seconds at zone VO2-MAX
19 seconds at zone sub-maximal
54 seconds at zone sub-LT
20 seconds at zone super-LT
20 seconds at zone VO2-MAX
17 seconds at zone sub-LT
25 seconds at zone sub-maximal
30 seconds at zone VO2-MAX
17 seconds at zone VO2-MAX
47 seconds at zone VO2-MAX
16 seconds at zone VO2-MAX
7 seconds at zone VO2-MAX
1 minute 28 seconds at zone VO2-MAX
29 seconds at zone endurance
37 seconds at zone VO2-MAX
19 seconds at zone sub-maximal
1 minute 12 seconds at zone sub-LT
18 seconds at zone lactate threshold
9 seconds at zone super-LT
24 seconds at zone lactate threshold
16 seconds at zone super-LT
26 seconds at zone lactate threshold
19 seconds at zone super-LT
29 seconds at zone lactate threshold
42 seconds at zone super-LT
13 seconds at zone VO2-MAX
1 minute 12 seconds at zone VO2-MAX
2 minutes 15 seconds at zone VO2-MAX
17 seconds at zone sub-maximal
2 minutes 58 seconds at zone sub-maximal
1 minute 2 seconds at zone sub-maximal
14 seconds at zone sub-maximal
29 seconds at zone sub-LT
28 seconds at zone lactate threshold
15 seconds at zone VO2-MAX
50 seconds at zone sub-LT
18 seconds at zone super-LT
16 seconds at zone VO2-MAX
14 seconds at zone sub-maximal
29 seconds at zone VO2-MAX
51 seconds at zone sub-maximal
50 seconds at zone sub-maximal
19 seconds at zone sub-maximal
4 minutes 20 seconds at zone endurance

TheSufferFest.com's There is no Try

Author: Ransom

Category: Speed

Total Time: 00:53:38

Bring this workout to life. Get The Sufferfest's There is no Try training video. Available at www.thesufferfest.com/video-sufferfests/there-is-no-try
Start workout clock when words "There is no Try" appear on the screen (@ 1:21)

3 minutes 16 seconds at zone recovery
2 minutes 1 seconds at zone endurance
1 minute at zone sub-LT
32 seconds at zone VO2-MAX
23 seconds at zone sub-LT
29 seconds at zone VO2-MAX
1 minute 2 seconds at zone lactate threshold
15 seconds at zone VO2-MAX
15 seconds at zone VO2-MAX
16 seconds at zone sub-maximal
15 seconds at zone sub-maximal
1 minute 16 seconds at zone endurance
30 seconds at zone VO2-MAX
30 seconds at zone VO2-MAX
31 seconds at zone sub-maximal
18 seconds at zone sub-maximal
14 seconds at zone sub-maximal
1 minute 20 seconds at zone endurance
45 seconds at zone VO2-MAX
46 seconds at zone VO2-MAX
42 seconds at zone VO2-MAX
29 seconds at zone sub-maximal
18 seconds at zone sub-maximal
1 minute 14 seconds at zone endurance
1 minute 3 seconds at zone VO2-MAX
58 seconds at zone VO2-MAX
1 minute at zone VO2-MAX
1 minute at zone sub-maximal
1 minute 48 seconds at zone endurance
2 minutes 1 seconds at zone super-LT
2 minutes at zone VO2-MAX
1 minute 59 seconds at zone VO2-MAX
2 minutes 3 seconds at zone VO2-MAX
2 minutes 15 seconds at zone endurance
1 minute 1 seconds at zone VO2-MAX
59 seconds at zone VO2-MAX
1 minute at zone VO2-MAX
1 minute 1 seconds at zone sub-maximal
1 minute 49 seconds at zone endurance
44 seconds at zone VO2-MAX
46 seconds at zone VO2-MAX
44 seconds at zone VO2-MAX
48 seconds at zone sub-maximal
1 minute 24 seconds at zone endurance
30 seconds at zone VO2-MAX
30 seconds at zone VO2-MAX
30 seconds at zone sub-maximal
32 seconds at zone sub-maximal
1 minute 16 seconds at zone endurance
15 seconds at zone VO2-MAX
15 seconds at zone VO2-MAX
15 seconds at zone sub-maximal
20 seconds at zone sub-maximal
4 minutes 15 seconds at zone endurance

Threshold Pyramids

Author: Stumurray

Category: Sustained Power

Total Time: 01:28:15

Time trial pyramids workout.