Public Workouts

VO2-W6: Race Winning Intervals

Author: Markchandler

Category: Speed endurance

Total Time: 01:28:40

Start with a sprint for 30s to break away, then hold FTP for 3 min, then a 10s sprint for the win.

20 minutes of Warm Up [ERG watts = 60% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
5 minutes of Rest [ERG watts = 60% of FTP]
30 seconds of Attack! [ERG watts = 200% of FTP]
3 minutes of Hold it! [ERG watts = 105% of FTP]
10 seconds of Sprint it out! [ERG watts = 200% of FTP]
5 minutes of Recover [ERG watts = 50% of FTP]
30 seconds of Attack! [ERG watts = 200% of FTP]
3 minutes of Hold it! [ERG watts = 105% of FTP]
10 seconds of Sprint it out! [ERG watts = 200% of FTP]
5 minutes of Recover [ERG watts = 50% of FTP]
30 seconds of Attack! [ERG watts = 200% of FTP]
3 minutes of Hold it! [ERG watts = 105% of FTP]
10 seconds of Sprint it out! [ERG watts = 200% of FTP]
5 minutes of Recover [ERG watts = 50% of FTP]
30 seconds of Attack! [ERG watts = 200% of FTP]
3 minutes of Hold it! [ERG watts = 105% of FTP]
10 seconds of Sprint it out! [ERG watts = 200% of FTP]
5 minutes of Recover [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
10 minutes of Cool Down [ERG watts = 50% of FTP]

VO2Max Intervals

Author: laurenchandler

Category: Speed endurance

Total Time: 01:35:00

Summary

6x3, 4x2 @VO2Max

Intervals

Block: Warmup

5 minutes [ERG watts = 60% of FTP]
2 minutes [ERG watts = 90% of FTP]
1 minute [ERG watts = 75% of FTP]
2 minutes [ERG watts = 90% of FTP]
5 minutes [ERG watts = 65% of FTP]

5 minutes of FTP [ERG watts = 100% of FTP]
3 minutes of VO2 [ERG watts = 117% of FTP]
3 minutes of Rest [ERG watts = 65% of FTP]
3 minutes of VO2 [ERG watts = 117% of FTP]
3 minutes of Rest [ERG watts = 65% of FTP]
3 minutes of VO2 [ERG watts = 117% of FTP]
3 minutes of Rest [ERG watts = 65% of FTP]
3 minutes of VO2 [ERG watts = 117% of FTP]
3 minutes of Rest [ERG watts = 65% of FTP]
3 minutes of VO2 [ERG watts = 117% of FTP]
3 minutes of Rest [ERG watts = 65% of FTP]
3 minutes of VO2 [ERG watts = 117% of FTP]
10 minutes of Recover [ERG watts = 65% of FTP]
2 minutes of VO2 [ERG watts = 113% of FTP]
4 minutes of Rest [ERG watts = 65% of FTP]
2 minutes of VO2 [ERG watts = 115% of FTP]
4 minutes of Rest [ERG watts = 65% of FTP]
2 minutes of VO2 [ERG watts = 117% of FTP]
4 minutes of Rest [ERG watts = 65% of FTP]
2 minutes of VO2 [ERG watts = 120% of FTP]
4 minutes of Rest [ERG watts = 65% of FTP]
8 minutes of Cooldown [ERG watts = 60% of FTP]

VO2MAX. 2 x 10 x (30'' + 30'')

Author: rafabaron

Category: Sustained Power

Total Time: 00:39:00

Summary

Intervals

10 minutes of Calentamiento [ERG watts = 65% of FTP]
30 seconds of Fast Forward 1 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 2 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 3 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 4 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 5 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 6 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 7 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 8 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 9 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 10 [ERG watts = 120% of FTP]
5 minutes of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 1 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 2 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 3 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 4 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 5 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 6 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 7 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 8 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 9 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 10 [ERG watts = 120% of FTP]
5 minutes of Cool Down [ERG watts = 60% of FTP]

Warm Up

Author: uk0ee6

Category: Misc.

Total Time: 00:19:00

Summary

Intervals

5 minutes of Start at cadence 90
2 minutes of 95 at cadence 95
2 minutes of 100 at cadence 100
2 minutes of 105 at cadence 105
1 minute 30 seconds of 110 at cadence 110
30 seconds of 120 at cadence 120
1 minute of 90 at cadence 90
6 seconds of Max at cadence Max
1 minute of 90 at cadence 90
6 seconds of Max at cadence Max
1 minute of 90 at cadence 90
6 seconds of Max at cadence Max
2 minutes 42 seconds of 90 at cadence 90

Wingate Classic

Author: cabopc

Category: Misc.

Total Time: 00:25:30

Summary

from the book The One-Minute Workout

Intervals

3 minutes of warmup at zone endurance
30 seconds of work at zone maximal
4 minutes of rest at zone recovery
30 seconds of work at zone maximal
4 minutes of rest at zone recovery
30 seconds of work at zone maximal
4 minutes of rest at zone recovery
30 seconds of work at zone maximal
4 minutes of rest at zone recovery
30 seconds of work at zone maximal
4 minutes of rest at zone recovery

Z1 Endurance build

Author: laurenchandler

Category: Endurance

Total Time: 01:16:00

Summary

Intervals

13 minutes [ERG watts = 45% of FTP]
12 minutes [ERG watts = 50% of FTP]
11 minutes [ERG watts = 52% of FTP]
10 minutes [ERG watts = 54% of FTP]
9 minutes [ERG watts = 56% of FTP]
8 minutes [ERG watts = 58% of FTP]
7 minutes [ERG watts = 60% of FTP]
6 minutes [ERG watts = 62% of FTP]

z1 endurance w/low cadence intervals

Author: laurenchandler

Category: Strength

Total Time: 01:10:00

Summary

Intervals

5 minutes at cadence 90 [ERG watts = 50% of FTP]
10 minutes at cadence 90 [ERG watts = 60% of FTP]
20 minutes at cadence 70 [ERG watts = 80% of FTP]
5 minutes at cadence 90 [ERG watts = 55% of FTP]
20 minutes at cadence 70 [ERG watts = 80% of FTP]
10 minutes at cadence 90 [ERG watts = 60% of FTP]

z1/z2

Author: laurenchandler

Category: Misc.

Total Time: 02:55:00

Summary

Intervals

5 minutes [ERG watts = 50% of FTP]
10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 60% of FTP]
30 minutes [ERG watts = 62% of FTP]
30 minutes [ERG watts = 64% of FTP]
30 minutes [ERG watts = 66% of FTP]
10 minutes [ERG watts = 70% of FTP]
10 minutes [ERG watts = 72% of FTP]
10 minutes [ERG watts = 74% of FTP]
10 minutes [ERG watts = 76% of FTP]

ZC: Over-Unders (Sweet Spot) 4 x 5

Author: alecarmona

Category: Sustained Power

Total Time: 01:00:00

Summary

Over unders are performed with the first part of the interval at FULL GAS, then settling in to the prescribed wattage, then finishing again with a FULL GAS effort. Teaching you to clear the lactic acid from the system and respond to hard efforts at the beginning of a tough section in a ride or race
4 x 5 minutes. First 30 seconds of interval is full gas, then settle into between 198-231 watts. Finish with last 30 seconds, Full Gas
5 minutes off

Intervals

10 minutes of warm up at zone recovery
30 seconds of fg at zone maximal
4 minutes of SS at zone lactate threshold
30 seconds of fg at zone maximal
5 minutes of rest at zone recovery
30 seconds of fg at zone maximal
4 minutes of SS at zone lactate threshold
30 seconds of fg at zone maximal
5 minutes of rest at zone recovery
30 seconds of fg at zone maximal
4 minutes of SS at zone lactate threshold
30 seconds of fg at zone maximal
5 minutes of rest at zone recovery
30 seconds of fg at zone maximal
4 minutes of SS at zone lactate threshold
30 seconds of fg at zone maximal
5 minutes of rest at zone recovery
10 minutes of cool down at zone recovery

zone 3 2x20

Author: abutts

Category: Endurance

Total Time: 01:06:30

Summary

Tempo intervals on the trainer or outside.
Warm up easy 10-15 min.
Then do 2 x 20 minutes at power/HR zone 3 (2 minute recoveries).
Keep your cadence 85-100.
Easy zone 1 warm down.

Intervals

12 minutes 30 seconds of warm up [Fixed resistance 1]
20 minutes of 1x 20 min zone 3 at cadence 85 to 100 [Fixed resistance 1]
2 minutes of rest at zone recovery with heart rate recovery
20 minutes of 2 x 20 min zone 3 at cadence 85 to 100 [Fixed resistance 1]
2 minutes of rest at zone recovery with heart rate recovery
10 minutes of cool down at zone recovery with heart rate recovery

Zwift - The Frothinator

Author: GV

Category: Misc.

Total Time: 01:00:00

Summary

Intervals

5 minutes at zone recovery [ERG watts = 46% of FTP]
1 minute at zone endurance [ERG watts = 80% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone endurance [ERG watts = 80% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone endurance [ERG watts = 80% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone endurance [ERG watts = 80% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone endurance [ERG watts = 80% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]

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Public Workouts

VO2-W6: Race Winning Intervals

VO2Max Intervals

Block: Warmup

VO2MAX. 2 x 10 x (30'' + 30'')

Warm Up

Wingate Classic

Z1 Endurance build

z1 endurance w/low cadence intervals

z1/z2

ZC: Over-Unders (Sweet Spot) 4 x 5

zone 3 2x20

Zwift - The Frothinator

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