Public Workouts

2x20 Sub-LT

Author: fluxcap

Category: Misc.

Total Time: 01:45:00

15 minutes of Warm-up at zone recovery [ERG watts = 55% of FTP]
20 minutes of Endurance at zone endurance [ERG watts = 83% of FTP]

Block: 2x20 Sub-LT

5 minutes of Zone 3 at zone sub-LT [ERG watts = 87% of FTP]
5 minutes of Zone 4 at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Zone 3 at zone sub-LT [ERG watts = 87% of FTP]
5 minutes of Zone 4 at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Recovery at zone recovery [ERG watts = 55% of FTP]

Block: 2x20 Sub-LT

5 minutes of Zone 3 at zone sub-LT [ERG watts = 87% of FTP]
5 minutes of Zone 4 at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Zone 3 at zone sub-LT [ERG watts = 87% of FTP]
5 minutes of Zone 4 at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Recovery at zone recovery [ERG watts = 55% of FTP]

5 minutes of Zone 2 Cool Down at zone endurance [ERG watts = 83% of FTP]
15 minutes of Zone 1 Cool Down [ERG watts = 55% of FTP]

2x20 Sweet Spot

Author: abutts

Category: Endurance

Total Time: 01:04:00

Summary

Warm up for 15 min. Then do 2 x 20 min sweetspot intervals with 2 min rest interval between.
These should be done at 88 to 93% of threshold power or 92-95% of threshold HR.
Warm down after.
Heart rate users should remember that it will take several minutes for your HR to raise to the prescribed level.
Go by perceived effort at the beginning, dont force it!

Intervals

10 minutes of Warm Up [Fixed resistance 1]
20 minutes of 1x20 tempo [ERG watts = 88% of FTP]
2 minutes of 2 min rest
20 minutes of 2x20 [ERG watts = 88% of FTP]
2 minutes of 2 min rest
10 minutes of cool down [Fixed resistance 1]

3 Hour Recovery/Endurance

Author: deniskissane

Category: Recovery

Total Time: 03:00:00

Summary

3 Hour Recovery/Endurance

Intervals

10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 75% of FTP]
2 minutes 30 seconds [ERG watts = 90% of FTP]
10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 75% of FTP]
2 minutes 30 seconds [ERG watts = 90% of FTP]
10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 75% of FTP]
2 minutes 30 seconds [ERG watts = 90% of FTP]
10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 75% of FTP]
2 minutes 30 seconds [ERG watts = 90% of FTP]
10 minutes [ERG watts = 55% of FTP]

3 mins at 90% FTP

Author: DHarwood

Category: Misc.

Total Time: 01:05:00

Summary

8 sets

Intervals

10 minutes of Warmup [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
10 minutes of Cooldown [ERG watts = 20% of FTP]

3 sets of 5 x 60 second intervals (60 seconds on; 60 sec recovery)

Author: deniskissane

Category: Explosive Power

Total Time: 01:05:00

Summary

Warm up very thoroughly; these hurt a bit.
Once warmed up, find a flat to moderately uphill road with no stops for at least a 7-8 minute stretch at high speed.
Begin by pedaling 60 seconds at 120+% FTP. Immediately take 60 seconds easy pedaling (Zone 1 - this will feel really easy at this point, in comparison). After 60 seconds Zone 1 go back to 60 seconds at 120+% FTP. Repeat over and over until you have done 5 x 60-second hard efforts. This is the end of the first work set.
Spin lightly for 4-5 minutes. Then repeat as above for a second work set of 5 x 60-second intervals.
Spin lightly for 4-5 minutes. Then repeat as above for a third work set of 5 x 60-second intervals.
Spin lightly to recover for at least 10 minutes.

Intervals

5 minutes [ERG watts = 50% of FTP]
15 minutes [ERG watts = 65% of FTP]
1 minute [ERG watts = 115% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 115% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
4 minutes [ERG watts = 50% of FTP]
1 minute [ERG watts = 115% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
4 minutes [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
10 minutes [ERG watts = 50% of FTP]

3 x 7.5 min Z4, 3.5 min rest

Author: mikslush

Category: Endurance

Total Time: 01:00:00

Summary

10 minute warm up
3 set of 7.5 minute Z4 steady
3.5 mins recovery between intervals
20 mins warm down

Target wattages set based on % of FTP so ensure your FTP values are set correctly in your personal profile!

Intervals

3 x 8min @105%FTP - 5min rest

Author: silicon

Category: Misc.

Total Time: 01:04:00

Summary

Warm up:
? 5 minutes @ 50% FTP
? 5 minutes @ 60% FTP
? 5 minutes @ 70% FTP
? 5 minutes @ 55% FTP
Main Set:
? 8 minutes @ 105% FTP
? 5 minutes @ 45% FTP
? 8 minutes @ 105% FTP
? 5 minutes @ 45% FTP
? 8 minutes @ 105% FTP
Cool Down:
? 10 minutes @ 50% FTP

Intervals

5 minutes of Warm Up - 5 minutes @ 50% FTP [ERG watts = 50% of FTP]
5 minutes of Warm Up - 5 minutes @ 60% FTP [ERG watts = 60% of FTP]
5 minutes of Warm Up - 5 minutes @ 70% FTP [ERG watts = 70% of FTP]
5 minutes of Warm Up - 5 minutes @ 55% FTP [ERG watts = 55% of FTP]
8 minutes of 1st - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
5 minutes of Recovery - 5 minutes @ 45% FTP [ERG watts = 45% of FTP]
8 minutes of 2nd - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
5 minutes of Recovery - 5 minutes @ 45% FTP [ERG watts = 45% of FTP]
8 minutes of Last one! - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
10 minutes of Warm down - 10 minutes @ 50% FTP [ERG watts = 50% of FTP]

3 x 9 minute "Threshold Pyramids"

Author: bikescience

Category: Endurance

Total Time: 00:51:00

Summary

10 minute warm up
3 set of 9 minute "Threshold Pyramids" - gradual increases in power until peak reached at 105% FTP then decrease
3 mins recovery between intervals
8 mins warm down

A pretty tough session this one. Will really work on your ability to stay relaxed riding at or above threshold pace. Concentrate on keeping the upper body still and relaxed and the cadence smooth as the power increases. It'll still feel hard on the way down from the top of each pyramid. Focus on keeping god form all the way through.

Target wattages set based on % of FTP so ensure your FTP values are set correctly in your personal profile!

Intervals

2 minutes of Warm Up 1 [ERG watts = 40% of FTP]
2 minutes of Warm Up 2 [ERG watts = 50% of FTP]
2 minutes of Warm Up 3 [ERG watts = 60% of FTP]
2 minutes of Warm Up 4 [ERG watts = 70% of FTP]
2 minutes of Warm Up 5 [ERG watts = 50% of FTP]
1 minute of Build 1 [ERG watts = 85% of FTP]
1 minute of Build 2 [ERG watts = 90% of FTP]
1 minute of Build 3 [ERG watts = 95% of FTP]
1 minute of Build 4 [ERG watts = 100% of FTP]
1 minute of Ouch! [ERG watts = 105% of FTP]
1 minute of Decrease 1 [ERG watts = 100% of FTP]
1 minute of Decrease 2 [ERG watts = 95% of FTP]
1 minute of Decrease 3 [ERG watts = 90% of FTP]
1 minute of Last One! [ERG watts = 85% of FTP]
3 minutes of Recovery [ERG watts = 40% of FTP]
1 minute of Build 1 [ERG watts = 85% of FTP]
1 minute of Build 2 [ERG watts = 90% of FTP]
1 minute of Build 3 [ERG watts = 95% of FTP]
1 minute of Build 4 [ERG watts = 100% of FTP]
1 minute of Ouch! [ERG watts = 105% of FTP]
1 minute of Decrease 1 [ERG watts = 100% of FTP]
1 minute of Decrease 2 [ERG watts = 95% of FTP]
1 minute of Decrease 3 [ERG watts = 90% of FTP]
1 minute of Last One! [ERG watts = 85% of FTP]
3 minutes of Recovery [ERG watts = 40% of FTP]
1 minute of Build 1 [ERG watts = 85% of FTP]
1 minute of Build 2 [ERG watts = 90% of FTP]
1 minute of Build 3 [ERG watts = 95% of FTP]
1 minute of Build 4 [ERG watts = 100% of FTP]
1 minute of Ouch! [ERG watts = 105% of FTP]
1 minute of Decrease 1 [ERG watts = 100% of FTP]
1 minute of Decrease 2 [ERG watts = 95% of FTP]
1 minute of Decrease 3 [ERG watts = 90% of FTP]
1 minute of Last One! [ERG watts = 85% of FTP]
2 minutes of Recovery 1 [ERG watts = 60% of FTP]
2 minutes of Recovery 2 [ERG watts = 50% of FTP]
4 minutes of Recovery 3 [ERG watts = 40% of FTP]

3-2-1 Lactate Tolerance

Author: imi_admin

Category: Speed endurance

Total Time: 00:52:00

Summary

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.

Intervals

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

3-2-1 x 3

Author: 737296549@facebook

Category: Muscular endurance

Total Time: 01:01:00

Summary

Intervals

10 minutes of Warm Up [ERG watts = 50% of FTP]
3 minutes of Effort [ERG watts = 85% of FTP]
3 minutes of Recovery [ERG watts = 40% of FTP]
2 minutes of Effort [ERG watts = 95% of FTP]
2 minutes of Recovery [ERG watts = 40% of FTP]
1 minute of Effort [ERG watts = 105% of FTP]
4 minutes of Recovery Long [ERG watts = 50% of FTP]
3 minutes of Effort [ERG watts = 85% of FTP]
3 minutes of Recovery [ERG watts = 40% of FTP]
2 minutes of Effort [ERG watts = 95% of FTP]
2 minutes of Recovery [ERG watts = 40% of FTP]
1 minute of Effort [ERG watts = 105% of FTP]
4 minutes of Recovery Long [ERG watts = 50% of FTP]
3 minutes of Effort [ERG watts = 85% of FTP]
3 minutes of Recovery [ERG watts = 40% of FTP]
2 minutes of Effort [ERG watts = 95% of FTP]
2 minutes of Recovery [ERG watts = 40% of FTP]
1 minute of Effort [ERG watts = 105% of FTP]
10 minutes of Cool Down [ERG watts = 45% of FTP]

30/30 10 sets

Author: Aesc

Category: Speed endurance

Total Time: 00:45:00

Summary

Intervals

15 minutes of Spin Up at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
20 minutes 30 seconds of Recover and ride on at zone endurance

30/30 Anaerobic Efforts

Author: gmolony

Category: Speed endurance

Total Time: 00:55:00

Summary

Warm up 15mins at Recovery
2 x sets of 8 x 30s/30s @ 320-400W/150W 10mins recovery between sets
Cool down 15mins

Intervals

15 minutes of Warm Up at cadence 95 and zone recovery