Public Workouts by Author

Sub-LT intervals

Submitted by bassounds on Mon, 2009-08-17 14:21

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.

Intervals

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

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

Submitted by dustinflint on Fri, 2010-03-12 21:00

Author: dustinflint

Category: Muscular endurance

Total Time: 01:00:00

Summary

Intervals

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

Vo2 Max Interevals - Overall Power/Endurance Conditioning

Submitted by Ekib on Fri, 2010-04-02 18:56

Author: Ekib

Category: Sustained Power

Total Time: 01:03:00

Summary

Power = Vo2 max interval with initial sprint to get upt o speed appox 50kph
Steady = Tempo riding between 65% and 90% of MHR depending on fitness. Increase HR as endurance and strength increase
Sprint = full sprint from rolling start @ 30kph
Time Trial = @ lactate or just below with sprint in the last 30 seconds

Intervals

2 minutes of Warm Up at cadence 100 with heart rate endurance
20 seconds of Sprint at cadence 140 with heart rate maximal
2 minutes of Recovery at cadence 80 with heart rate recovery
20 seconds of Sprint at cadence 140 with heart rate maximal
2 minutes of Recovery at cadence 80 with heart rate recovery
20 seconds of Sprint at cadence 140 with heart rate maximal
2 minutes of Recovery at cadence 80 with heart rate recovery
30 seconds of Power at cadence 110 with heart rate VO2-MAX
30 seconds of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
30 seconds of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
2 minutes of Power at cadence 110 with heart rate VO2-MAX
5 minutes of Steady at cadence 90 with heart rate endurance
2 minutes of Power at cadence 110 with heart rate VO2-MAX
2 minutes of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
30 seconds of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
30 seconds of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
5 minutes of Steady at cadence 90 with heart rate endurance
10 minutes of Time Trial at cadence 90 with heart rate lactate threshold
10 minutes of War Down at cadence 90 with heart rate recovery

20 min Threshold Intervals

Submitted by imi_admin on Sat, 2009-05-16 14:24

Author: imi_admin

Category: Muscular endurance

Total Time: 01:35:00

Summary

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.

Intervals

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

Submitted by imi_admin on Sat, 2009-05-16 15:18

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

5 minute VO2-Max Intervals

Submitted by imi_admin on Sat, 2009-05-16 14:14

Author: imi_admin

Category: Sustained Power

Total Time: 01:05:00

Summary

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.

Intervals

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

Submitted by imi_admin on Sat, 2009-05-16 16:57

Author: imi_admin

Category: Muscular endurance

Total Time: 01:15:00

Summary

Longer threshold intervals with short rest.

4 x 12 minutes.

Intervals

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

Beginner Cruise Intervals

Submitted by imi_admin on Sat, 2009-05-16 16:52

Author: imi_admin

Category: Muscular endurance

Total Time: 00:53:00

Summary

Shortish threshold intervals with short rest.

4 x 6 minutes

Intervals

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

Criss-cross Threshold

Submitted by imi_admin on Sat, 2009-05-16 17:08

Author: imi_admin

Category: Muscular endurance

Total Time: 00:55:00

Summary

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

Intervals

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

Indoor Stage Race

Submitted by Ransom on Mon, 2009-01-12 15:11

Author: Ransom

Category: Sustained Power

Total Time: 01:02:15

Summary

From http://cadencecycling.com

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

Intervals

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

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Public Workouts by Author

Sub-LT intervals

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

Vo2 Max Interevals - Overall Power/Endurance Conditioning

20 min Threshold Intervals

3-2-1 Lactate Tolerance

Block: 8 minutes of lactate tolerance

Block: 8 minutes of lactate tolerance

5 minute VO2-Max Intervals

Advanced Cruise Intervals

Beginner Cruise Intervals

Criss-cross Threshold

Indoor Stage Race

Block: 8 minutes of FCAD/ Warm-Up

Block: 7 minutes of Stage 1: Prologue TT

Block: 10 minutes of Stage 2: Road Race

Block: 9 minutes 15 seconds of Stage 3: Criterium


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