Public Workouts by Author

Ramp Test

Author: beastofthewoob

Category: Testing

Total Time: 00:17:00

1 minute [180 ERG watts]
1 minute [200 ERG watts]
1 minute [220 ERG watts]
1 minute [240 ERG watts]
1 minute [260 ERG watts]
1 minute [280 ERG watts]
1 minute [300 ERG watts]
1 minute [320 ERG watts]
1 minute [340 ERG watts]
1 minute [360 ERG watts]
1 minute [380 ERG watts]
1 minute [400 ERG watts]
1 minute [420 ERG watts]
1 minute [440 ERG watts]
1 minute [460 ERG watts]
1 minute [480 ERG watts]
1 minute [500 ERG watts]

Ladders 130

Author: bellullabob

Category: Speed

Total Time: 01:35:00

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 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
6 minutes of RECOVER
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
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
10 minutes of END

Brevi intervalli VO2 max

Author: bertizi

Category: Sustained Power

Total Time: 01:02:30

10:00 Riscaldamento
Obiettivi per l'allenamento:
1. Aumentare la velocità delle gambe e l'efficienza del pedale
2. Aumentare la forza muscolare
3. Aumentare l'estremità superiore del sistema aerobico
4. Aumentare la potenza sopra la Soglia del lattato
12:00 minuti di Sub-LT con gli sforzi Fast Cadence
4:00 Recupero minuti
Intervalli Super-LT
5 x 1:30 Intervalli Super-LT con recupero 1:00 minuti tra ciascuno. Watts / HR @
zona 4b con Cadence @ 90 - 100.
Recupero delle 5:00 minuti dopo l'impostazione
VO2 intervalli massimi
3 x 3:00 minuti @ Zona5 con recupero 3:00 minuti tra ciascuno. Cadenza tra 90 e 100 RPM.

10 minutes of riscaldamento at cadence 90 and zone recovery

Block: 3 ripetute Sub-LT / Alta Cadenza

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

4 minutes of recupero at cadence 90 and zone recovery

Block: 5 ripetute Super-LT

1 minute 30 seconds of 1/5 at cadence 90 to 100 and zone super-LT
1 minute of recupero at cadence 90 and zone recovery
1 minute 30 seconds of 2/5 at cadence 90 to 100 and zone super-LT
1 minute of recupero at cadence 90 and zone recovery
1 minute 30 seconds of 3/5 at cadence 90 to 100 and zone super-LT
1 minute of recupero at cadence 90 and zone recovery
1 minute 30 seconds of 4/5 at cadence 90 to 100 and zone super-LT
1 minute of recupero at cadence 90 and zone recovery
1 minute 30 seconds of 5/5 at cadence 90 to 100 and zone super-LT

5 minutes of recupero at cadence 90 and zone recovery

Block: 3 ripetute VO2 Max

3 minutes of 1/3 at cadence 90 to 100 and zone VO2-MAX
3 minutes of recupero at cadence 90 and zone recovery
3 minutes of 2/3 at cadence 90 to 100 and zone VO2-MAX
3 minutes of recupero at cadence 90 and zone recovery
3 minutes of 3/3 at cadence 90 to 100 and zone VO2-MAX

5 minutes of Defaticamento at cadence 90 and zone recovery

Vo2 Max Ramp Test

Author: bgibney

Category: Misc.

Total Time: 00:16:00

2 minutes of Stage 1 [150 ERG watts]
1 minute of Stage 2 [175 ERG watts]
1 minute of Stage 3 [200 ERG watts]
1 minute of Stage 4 [225 ERG watts]
1 minute of Stage 5 [250 ERG watts]
1 minute of Stage 6 [275 ERG watts]
1 minute of Stage 7 [300 ERG watts]
1 minute of Stage 8 [325 ERG watts]
1 minute of Stage 9 [350 ERG watts]
1 minute of Stage 10 [375 ERG watts]
1 minute of Stage 11 [400 ERG watts]
1 minute of Stage 12 [425 ERG watts]
1 minute of Stage 13 [450 ERG watts]
1 minute of Stage 14 [475 ERG watts]
1 minute of Stage 15 [500 ERG watts]

4x1 VO2 Sets

Author: bikeguy0

Category: Muscular endurance

Total Time: 01:47:00

WU: 30-60 Minutes of Zone 1-2 riding. Do a couple of openers at 90-100% of LT power for 1-2 minutes with 1-3 minutes rest between.
MS: 2 sets of 4 X 60 seconds at mid to high end of VO2 max power level with 120 seconds of recovery
Rest 5-10 minutes of spinning between sets.
CD: 15-30 minutes of spinning to cool-down. Be sure to get in some carbohydrates soon after this workout.

1.5 - 2 hrs.

Block: Warm Up

10 minutes of Low Base [ERG watts = 60% of FTP]
10 minutes of Mid Base [ERG watts = 71% of FTP]
10 minutes of High Base [ERG watts = 75% of FTP]

Block: LT Build 1

1 minute of Sub LT [ERG watts = 90% of FTP]
1 minute of Sub LT [ERG watts = 95% of FTP]
1 minute of LT [ERG watts = 100% of FTP]
2 minutes of Recovery [ERG watts = 55% of FTP]

Block: LT Build 2

1 minute of Sub LT [ERG watts = 90% of FTP]
1 minute of Sub LT [ERG watts = 95% of FTP]
1 minute of LT [ERG watts = 100% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]

Block: Vo2 Interval Set 1

1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 55% of FTP]

5 minutes of Recovery [ERG watts = 60% of FTP]

Block: Vo2 Interval Set 2

1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 55% of FTP]
5 minutes of Recovery [ERG watts = 60% of FTP]

30 minutes of Cool Down [ERG watts = 70% of FTP]

2 x 15 min threshold intervals with 15s micro recoveries

Author: bikescience

Category: Endurance

Total Time: 00:49:30

Threshold session. 2 x 15 mins as repeats of 45s on, 15s off at 95% of FTP
10 mins warm up
15 min effort
5 mins easy
15 minute effort
5 mins warm down

A good introduction to threshold work. Less demanding than a holding a continuous sub threshold target power.
Erg values are set as a % of FTP so ensure your FTP values are set correctly in your personal profile!

5 minutes of 5 mins @ 60% [ERG watts = 60% of FTP]
5 minutes of 5 mins @ 70% [ERG watts = 70% of FTP]
45 seconds of 95% FTP #1 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #2 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #3 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #4 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #5 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #6 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #7 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #8 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #9 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #10 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #11 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #12 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #13 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #14 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #15 [ERG watts = 95% of FTP]
5 minutes of 5 mins easy [ERG watts = 50% of FTP]
45 seconds of 95% FTP #1 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #2 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #3 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #4 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #5 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #6 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #7 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #8 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #9 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #10 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #11 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #12 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #13 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #14 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #15 [ERG watts = 95% of FTP]
1 minute of Warm down 1 [ERG watts = 60% of FTP]
1 minute of Warm down 2 [ERG watts = 55% of FTP]
1 minute of Warm down 3 [ERG watts = 50% of FTP]
1 minute of Warm down 4 [ERG watts = 45% of FTP]
1 minute of Warm down 5 [ERG watts = 40% of FTP]

3 x 9 minute "Threshold Pyramids"

Author: bikescience

Category: Endurance

Total Time: 00:51:00

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!

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]

5 minute Over and Under Intervals

Author: bikescience

Category: Endurance

Total Time: 00:50:00

Warm up 10 minutes

5 repeats of 5 minutes like so...

2 mins @ 90%
1 min @ 115%
2 mins @ 90%

2 min recovery

5 mins warm down

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 Prepare [ERG watts = 50% of FTP]
2 minutes of Under 1 [ERG watts = 90% of FTP]
1 minute of Over 1 [ERG watts = 115% of FTP]
2 minutes of Under 1 [ERG watts = 90% of FTP]
2 minutes of REST [ERG watts = 40% of FTP]
2 minutes of Under 2 [ERG watts = 90% of FTP]
1 minute of Over 2 [ERG watts = 115% of FTP]
2 minutes of Under 2 [ERG watts = 90% of FTP]
2 minutes of REST [ERG watts = 40% of FTP]
2 minutes of Under 3 [ERG watts = 90% of FTP]
1 minute of Over 3 [ERG watts = 115% of FTP]
2 minutes of Under 3 [ERG watts = 90% of FTP]
2 minutes of REST [ERG watts = 40% of FTP]
2 minutes of Under 4 [ERG watts = 90% of FTP]
1 minute of Over 4 [ERG watts = 115% of FTP]
2 minutes of Under 4 [ERG watts = 90% of FTP]
2 minutes of REST [ERG watts = 40% of FTP]
2 minutes of Under 4 [ERG watts = 90% of FTP]
1 minute of Over 4 [ERG watts = 115% of FTP]
2 minutes of Under 4 [ERG watts = 90% of FTP]
2 minutes of REST [ERG watts = 40% of FTP]
1 minute of Warm Down 1 [ERG watts = 60% of FTP]
1 minute of Warm Down 2 [ERG watts = 50% of FTP]
1 minute of Warm Down 3 [ERG watts = 40% of FTP]
1 minute of Warm Down 4 [ERG watts = 30% of FTP]
1 minute of Warm Down 5 [ERG watts = 20% of FTP]

5 minute threshold Intervals

Author: bikescience

Category: Sustained Power

Total Time: 00:51:00

Warm up.
2 mins @ 40% FTP
2 mins @50% FTP
2 mins @60% FTP
1 min @40% FTP

30s @ 100% FTP
30s @ 40% FTP
30s @ 100% FTP
30s @ 40% FTP
30s @ 100% FTP
30s @ 40% FTP

1 min @40% FTP

Main Set
5 x 5 minute @95% threshold intervals with 2 1/2 min recovery

Warm Down
5 mins @ 40% FTP

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]
1 minute of Warm Up 4 [ERG watts = 40% of FTP]
30 seconds of Hard 30s [ERG watts = 100% of FTP]
30 seconds of Easy 30s [ERG watts = 40% of FTP]
30 seconds of Hard 30s [ERG watts = 100% of FTP]
30 seconds of Easy 30s [ERG watts = 40% of FTP]
30 seconds of Hard 30s [ERG watts = 100% of FTP]
30 seconds of Easy 30s [ERG watts = 40% of FTP]
1 minute of Prepare [ERG watts = 40% of FTP]
5 minutes of Effort 1 [ERG watts = 95% of FTP]
2 minutes 30 seconds of Recovery 1 [ERG watts = 40% of FTP]
5 minutes of Effort 2 [ERG watts = 95% of FTP]
2 minutes 30 seconds of Recovery 2 [ERG watts = 40% of FTP]
5 minutes of Effort 3 [ERG watts = 95% of FTP]
2 minutes 30 seconds of Recovery 3 [ERG watts = 40% of FTP]
5 minutes of Effort 4 [ERG watts = 95% of FTP]
2 minutes 30 seconds of Recovery 4 [ERG watts = 40% of FTP]
5 minutes of Effort 5 [ERG watts = 95% of FTP]
5 minutes of Warm Down [ERG watts = 40% of FTP]

Bike Science Ramp Test - 75

Author: bikescience

Category: Testing

Total Time: 00:48:00

MAP/Lactate Ramp Test 75W Start Point

3 minutes of 3mins @ 75W [75 ERG watts]
3 minutes of 3mins @ 100W [100 ERG watts]
3 minutes of 3mins @ 125W [125 ERG watts]
3 minutes of 3mins @ 150W [150 ERG watts]
3 minutes of 3mins @ 175W [175 ERG watts]
3 minutes of 3mins @ 200W [200 ERG watts]
3 minutes of 3mins @ 225W [225 ERG watts]
3 minutes of 3mins @ 250W [250 ERG watts]
3 minutes of 3mins @ 275W [275 ERG watts]
3 minutes of 3mins @ 300W [300 ERG watts]
3 minutes of 3mins @ 325W [325 ERG watts]
3 minutes of 3mins @ 350W [350 ERG watts]
3 minutes of 3mins @ 375W [375 ERG watts]
3 minutes of 3mins @ 400W [400 ERG watts]
3 minutes of 3mins @ 425W [425 ERG watts]
3 minutes of 3mins @ 450W [450 ERG watts]

MAP Test - 200W start with 25W 1 min increments

Author: bikescience

Category: Testing

Total Time: 00:36:30

M.A.P Test
10 mins warm up - increase wattage 10 Watts per minute
1 minute easy
5 x 30 seconds hard with 30 seconds soft pedal
5 mins east prep
Ramp - start @ 200W with inc of 25W per minute
Continue until power target can no longer be held
REST
FTP will be approx 75% of highest power maintained for the entire minute

1 minute of Warm Up 1 [100 ERG watts]
1 minute of Warm Up 2 [110 ERG watts]
1 minute of Warm Up 3 [120 ERG watts]
1 minute of Warm Up 4 [130 ERG watts]
1 minute of Warm Up 5 [140 ERG watts]
1 minute of Warm Up 6 [150 ERG watts]
1 minute of Warm Up 7 [160 ERG watts]
1 minute of Warm Up 8 [170 ERG watts]
1 minute of Warm Up 9 [180 ERG watts]
1 minute of Warm Up 10 [190 ERG watts]
1 minute of Easy Minute [150 ERG watts]
30 seconds of 30 Seconds Hard [240 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [250 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [260 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [270 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [280 ERG watts]
5 minutes of 5 Minutes Easy [140 ERG watts]
1 minute of Begin Ramp 200W [200 ERG watts]
1 minute of Ramp 225W [225 ERG watts]
1 minute of Ramp 250W [250 ERG watts]
1 minute of Ramp 275W [275 ERG watts]
1 minute of Ramp 300W [300 ERG watts]
1 minute of Ramp 325W [325 ERG watts]
1 minute of Ramp 350W [350 ERG watts]
1 minute of Ramp 375W [375 ERG watts]
1 minute of Ramp 400W [400 ERG watts]
1 minute of Ramp 425W [425 ERG watts]
1 minute of Ramp 450W [450 ERG watts]
5 minutes of Rest [100 ERG watts]

Radeon Coaching MAP Ramp Test

Author: bikescience

Category: Testing

Total Time: 00:25:00

2 mins @100 W
2 Mins @200 W
Ramp 25W per minute until failure

2 minutes of Warm Up 1 [100 ERG watts]
2 minutes of Warm Up 2 [150 ERG watts]
1 minute of Ramp 200 [200 ERG watts]
1 minute of Ramp 225 [225 ERG watts]
1 minute of Ramp 250 [250 ERG watts]
1 minute of Ramp 275 [275 ERG watts]
1 minute of Ramp 300 [300 ERG watts]
1 minute of Ramp 325 [325 ERG watts]
1 minute of Ramp 350 [350 ERG watts]
1 minute of Ramp 375 [375 ERG watts]
1 minute of Ramp 400 [400 ERG watts]
1 minute of Ramp 425 [425 ERG watts]
1 minute of Ramp 450 [450 ERG watts]
1 minute of Ramp 475 [475 ERG watts]
1 minute of Ramp 500 [500 ERG watts]
1 minute of Ramp 525 [525 ERG watts]
1 minute of Ramp 550 [550 ERG watts]
1 minute of Ramp 575 [575 ERG watts]
1 minute of Ramp 600 [600 ERG watts]
1 minute of Ramp 625 [625 ERG watts]
1 minute of Ramp 650 [650 ERG watts]
1 minute of Ramp 675 [675 ERG watts]
1 minute of Ramp 700 [700 ERG watts]

Ramp Test 4W Increments - 100W Start

Author: bikescience

Category: Testing

Total Time: 00:12:10

Ramp Test 4W Increments - 100W Start

10 seconds [100 ERG watts]
10 seconds [104 ERG watts]
10 seconds [108 ERG watts]
10 seconds [112 ERG watts]
10 seconds [116 ERG watts]
10 seconds [120 ERG watts]
10 seconds [124 ERG watts]
10 seconds [128 ERG watts]
10 seconds [132 ERG watts]
10 seconds [136 ERG watts]
10 seconds [140 ERG watts]
10 seconds [144 ERG watts]
10 seconds [148 ERG watts]
10 seconds [152 ERG watts]
10 seconds [156 ERG watts]
10 seconds [160 ERG watts]
10 seconds [164 ERG watts]
10 seconds [168 ERG watts]
10 seconds [172 ERG watts]
10 seconds [176 ERG watts]
10 seconds [180 ERG watts]
10 seconds [184 ERG watts]
10 seconds [188 ERG watts]
10 seconds [192 ERG watts]
10 seconds [196 ERG watts]
10 seconds [200 ERG watts]
10 seconds [204 ERG watts]
10 seconds [208 ERG watts]
10 seconds [212 ERG watts]
10 seconds [216 ERG watts]
10 seconds [220 ERG watts]
10 seconds [224 ERG watts]
10 seconds [228 ERG watts]
10 seconds [232 ERG watts]
10 seconds [236 ERG watts]
10 seconds [240 ERG watts]
10 seconds [244 ERG watts]
10 seconds [248 ERG watts]
10 seconds [252 ERG watts]
10 seconds [256 ERG watts]
10 seconds [260 ERG watts]
10 seconds [264 ERG watts]
10 seconds [268 ERG watts]
10 seconds [272 ERG watts]
10 seconds [276 ERG watts]
10 seconds [280 ERG watts]
10 seconds [284 ERG watts]
10 seconds [288 ERG watts]
10 seconds [292 ERG watts]
10 seconds [296 ERG watts]
10 seconds [300 ERG watts]
10 seconds [304 ERG watts]
10 seconds [308 ERG watts]
10 seconds [312 ERG watts]
10 seconds [316 ERG watts]
10 seconds [320 ERG watts]
10 seconds [324 ERG watts]
10 seconds [328 ERG watts]
10 seconds [332 ERG watts]
10 seconds [336 ERG watts]
10 seconds [340 ERG watts]
10 seconds [344 ERG watts]
10 seconds [348 ERG watts]
10 seconds [352 ERG watts]
10 seconds [356 ERG watts]
10 seconds [360 ERG watts]
10 seconds [364 ERG watts]
10 seconds [368 ERG watts]
10 seconds [372 ERG watts]
10 seconds [376 ERG watts]
10 seconds [380 ERG watts]
10 seconds [384 ERG watts]
10 seconds [388 ERG watts]

Power Profile

Author: bikingdavo10

Category: Testing

Total Time: 02:01:15

Power Profile work out from Training with Power

45 minutes at zone endurance [ERG watts = 65% of FTP]
1 minute at zone sub-LT [ERG watts = 85% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone sub-LT [ERG watts = 85% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone sub-LT [ERG watts = 85% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
5 minutes at zone super-LT [ERG watts = 100% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
1 minute at zone maximal [ERG watts = 150% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
10 minutes at zone endurance [ERG watts = 75% of FTP]
5 minutes at zone sub-maximal [ERG watts = 120% of FTP]
10 minutes at zone endurance [ERG watts = 60% of FTP]
1 minute at zone maximal [ERG watts = 150% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
1 minute at zone maximal [ERG watts = 150% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
15 seconds at zone maximal [ERG watts = 150% of FTP]
2 minutes at zone endurance [ERG watts = 60% of FTP]
15 minutes at zone endurance [ERG watts = 60% of FTP]

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

anaerobic capacity 30/30s 3X5 minute

Author: brandido

Category: Muscular endurance

Total Time: 01:03:20

20 seconds of warm up with heart rate recovery
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
Z2 with heart rate endurance
Z5 with heart rate maximal
Z2 with heart rate endurance
Z5 with heart rate maximal
10 minutes of recover with heart rate recovery
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
10 minutes of recover with heart rate recovery
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 minutes of Cool down with heart rate recovery

LT-W1 (100%)

Author: BrandonAmos

Category: Misc.

Total Time: 01:16:00

15 Min Warm-Up
x3 1 Min (1 Min Recovery) 100rpm @ 80%
10 Min Cruise
x2 10 Min Threshold (5 Min Recovery) +5rpm @ 100-105% FTP
15 Min Cool-Down

15 minutes of Warm-Up [ERG watts = 70% of FTP]

Block: Fast Pedaling

1 minute of Fast Pedaling [ERG watts = 80% of FTP]
1 minute of Recovery [ERG watts = 70% of FTP]

Block: Fast Pedaling

1 minute of Fast Pedaling [ERG watts = 80% of FTP]
1 minute of Recovery [ERG watts = 70% of FTP]

Block: Fast Pedaling

1 minute of Fast Pedaling [ERG watts = 80% of FTP]
1 minute of Recovery [ERG watts = 70% of FTP]

10 minutes of Cruise [ERG watts = 80% of FTP]
5 minutes of Recovery [ERG watts = 65% of FTP]

Block: Threshold

10 minutes of Threshold +5rpm [ERG watts = 100% of FTP]
5 minutes of Recovery [ERG watts = 65% of FTP]

Block: Threshold

10 minutes of Threshold +5rpm [ERG watts = 100% of FTP]

15 minutes of Cool-Down [ERG watts = 68% of FTP]

RACE-W3

Author: BrandonAmos

Category: Misc.

Total Time: 01:00:00

15 minutes of Warm Up [ERG watts = 70% of FTP]

Block: Fast Pedalling (1/5)

1 minute of Fast Pedalling (1/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (1/5) [ERG watts = 79% of FTP]

Block: Fast Pedalling (2/5)

1 minute of Fast Pedalling (2/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (2/5) [ERG watts = 79% of FTP]

Block: Fast Pedalling (3/5)

1 minute of Fast Pedalling (3/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (3/5) [ERG watts = 79% of FTP]

Block: Fast Pedalling (4/5)

1 minute of Fast Pedalling (4/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (4/5) [ERG watts = 79% of FTP]

Block: Fast Pedalling (5/5)

1 minute of Fast Pedalling (5/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (5/5) [ERG watts = 79% of FTP]

5 minutes of Endurance [ERG watts = 75% of FTP]

Block: Ramp (1/2)

50 seconds of Ramp 80/105 (1/2) [ERG watts = 80% of FTP]
50 seconds of Ramp 85/105 (1/2) [ERG watts = 85% of FTP]
50 seconds of Ramp 90/105 (1/2) [ERG watts = 90% of FTP]
50 seconds of Ramp 95/105 (1/2) [ERG watts = 95% of FTP]
50 seconds of Ramp 100/105 (1/2) [ERG watts = 100% of FTP]
50 seconds of Ramp 105/105 (1/2) [ERG watts = 105% of FTP]
5 minutes of Recovery [ERG watts = 70% of FTP]

Block: Ramp (122)

50 seconds of Ramp 80/105 (2/2) [ERG watts = 80% of FTP]
50 seconds of Ramp 85/105 (2/2) [ERG watts = 85% of FTP]
50 seconds of Ramp 90/105 (2/2) [ERG watts = 90% of FTP]
50 seconds of Ramp 95/105 (2/2) [ERG watts = 95% of FTP]
50 seconds of Ramp 100/105 (2/2) [ERG watts = 100% of FTP]
50 seconds of Ramp 105/105 (2/2) [ERG watts = 105% of FTP]

15 minutes of Cool Down [ERG watts = 70% of FTP]

OverUnder T/SS: 4x(2x(3'T+1'SS)+4'RBI)

Author: bsimons14

Category: Misc.

Total Time: 01:11:00

4x8 min OU, 4 min RBI: 3 min at Tempo HR & Power / 1 min at Steady State HR & Power / 3 min at Tempo HR & Power / 1 min at Steady State HR & Power

2 minutes of Warm up 50% FTP at cadence 90 [ERG watts = 50% of FTP]
2 minutes of Warm up 60% FTP at cadence 90 [ERG watts = 60% of FTP]
2 minutes of Warm up 90% FTP at cadence 90 [ERG watts = 90% of FTP]
2 minutes of Warm up 70% FTP at cadence 90 [ERG watts = 70% of FTP]
4 minutes of Warm-up 60% FTP at cadence 90 with heart rate recovery [ERG watts = 60% of FTP]
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
4 minutes of Recovery at cadence 90 and zone recovery with heart rate recovery
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
4 minutes of Recovery at cadence 90 and zone recovery with heart rate recovery
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
4 minutes of Recovery at cadence 90 and zone recovery with heart rate recovery
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
4 minutes of Recovery at cadence 90 and zone recovery with heart rate recovery
5 minutes of Cool Down @ 75% FTP at cadence 90 [ERG watts = 75% of FTP]
6 minutes of Cool Down Cadence 90rpm at cadence 90 and zone recovery with heart rate recovery

4x4

Author: cabopc

Category: Strength

Total Time: 00:35:00

based on a Norwegian study and an old Norwegian ski team workout, 4 intervals at 95% and 3 periods of recovery

5 minutes of warm up at zone endurance [ERG watts = 60% of FTP]
4 minutes of interval at zone lactate threshold [ERG watts = 107% of FTP]
3 minutes of recovery at zone recovery [ERG watts = 40% of FTP]
4 minutes of interval at zone lactate threshold [ERG watts = 107% of FTP]
3 minutes of recovery at zone recovery [ERG watts = 40% of FTP]
4 minutes of interval at zone lactate threshold [ERG watts = 107% of FTP]
3 minutes of recovery at zone recovery [ERG watts = 40% of FTP]
4 minutes of interval at zone lactate threshold [ERG watts = 107% of FTP]
5 minutes of cool down at zone recovery [ERG watts = 40% of FTP]

Sepp's Favorite Over-Under Workout

Author: cabopc

Category: Sustained Power

Total Time: 00:50:00

From Velo News February 2018 issue: Sepp Kuss's Favorite Over-Under Workout: Two 20-minute blocks, each block consists of five segments, with each segment comprising a three-minute sub-threshold effort, followed by a one-minute VO2max burst; promptly return to sub-threshold. Repeat.

Why do this workout?
Sustained by not steady training: Even time trialists can benefit from training their ability to respond and recover. Try doing "over-unders", alternating between efforts just above and below threshold.

5 minutes of warmup at zone recovery
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
5 minutes of cooldown at zone recovery

Tabata Classic

Author: cabopc

Category: Misc.

Total Time: 00:08:50

This workout is taken from the book The One-Minute Workout by Martin Gibala. Tabata training was developed by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo. It's a timed interval method that alternates between 20-second intervals performed at maximum effort and 10-second stages of rest, repeated eight times for the ultimate exhaustive four-minute workout.

3 minutes of warmup at zone endurance
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
2 minutes of cool down at zone recovery

Tabata Classic double

Author: cabopc

Category: Misc.

Total Time: 00:14:40

This workout is adapted from the book The One-Minute Workout by Martin Gibala. It's simply double the original workout. Tabata training was developed by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo. It's a timed interval method that alternates between 20-second intervals performed at maximum effort and 10-second stages of rest, repeated eight times for the ultimate exhaustive four-minute workout.

3 minutes of warmup at zone endurance
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
2 minutes of cool down at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
2 minutes of cool down at zone recovery

Wingate Classic

Author: cabopc

Category: Misc.

Total Time: 00:25:30

from the book The One-Minute Workout

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

20 min Hi Intensity workout GCN

Author: careless2000

Category: Explosive Power

Total Time: 00:20:00

CGN video
https://www.youtube.com/watch?v=gGGvKt8vWho
start time with the sound of the horn @0:47

4 minutes of WarmUp at zone endurance
30 seconds of flatout at zone VO2-MAX
1 minute 30 seconds of recovery at zone recovery
45 seconds of flatout at zone VO2-MAX
2 minutes of recovery at zone endurance
1 minute of flatout at zone VO2-MAX
2 minutes of recovery at zone endurance
45 seconds of flatout at zone VO2-MAX
1 minute 30 seconds of recovery at zone endurance
30 seconds of flatout at zone VO2-MAX
1 minute 30 seconds of recovery at zone endurance
10 seconds of sprint at zone sub-maximal
50 seconds of threshold at zone super-LT
10 seconds of sprint at zone sub-maximal
2 minutes 50 seconds of warmdown at zone recovery

CTS Field Test

Author: cmprincipe

Category: Testing

Total Time: 01:01:00

Carmichael Training Systems (CTS) Field Test to determine FTP and HR.
CTS is a proprietary trademark of Carmichael Training systems.

10 minutes of Warm-up [ERG watts = 40% of FTP]
2 minutes of Spindown [ERG watts = 40% of FTP]

Block: Pre-Field Test Warm-up

1 minute of Fast Pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of Easy Spinning Recovery [ERG watts = 40% of FTP]
2 minutes of Fast Pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of Easy Spinning Recovery [ERG watts = 40% of FTP]
1 minute of Power Interval at cadence 90 to 95 [ERG watts = 101% of FTP]
2 minutes of Easy Spinning Recovery [ERG watts = 40% of FTP]
1 minute of Power Interval at cadence 90 to 95 [ERG watts = 101% of FTP]
4 minutes of Easy Spinning Recovery [ERG watts = 40% of FTP]

Block: Begin CTS Field Test

8 minutes of Effort #1 at cadence 90 to 100
10 minutes of Recovery [ERG watts = 40% of FTP]
8 minutes of Effort #2 at cadence 90 to 100

10 minutes of Cool-down [ERG watts = 40% of FTP]

2 x 20 Threshold intervals (90% FTP)

Author: coachtommy

Category: Misc.

Total Time: 01:00:00

10 minutes of Warmup [ERG watts = 60% of FTP]
20 minutes of Work Interval 1 [ERG watts = 90% of FTP]
5 minutes of Rest [ERG watts = 50% of FTP]
20 minutes of Work Interval 2
5 minutes of Cooldown [ERG watts = 60% of FTP]

2 x 40 Tempo Workout 2

Author: coachtommy

Category: Misc.

Total Time: 01:40:00

5 minutes of Warmup [ERG watts = 50% of FTP]
5 minutes of Warmup 2 [ERG watts = 60% of FTP]
40 minutes of Tempo [ERG watts = 75% of FTP]
5 minutes of Rest [ERG watts = 50% of FTP]
40 minutes of Tempo [ERG watts = 75% of FTP]
5 minutes of Cooldown

VO2 Max intervals - 6 x 3 minutes

Author: coachtommy

Category: Misc.

Total Time: 00:58:00

15 minutes of Warmup [ERG watts = 60% of FTP]
3 minutes of Work Interval 1 [ERG watts = 125% of FTP]
3 minutes of Rest Interval [ERG watts = 60% of FTP]
3 minutes of Work Interval 2 [ERG watts = 125% of FTP]
3 minutes of Rest Interval [ERG watts = 60% of FTP]
3 minutes of Work Interval 3 [ERG watts = 125% of FTP]
3 minutes of Rest Interval [ERG watts = 60% of FTP]
3 minutes of Work Interval 4 [ERG watts = 125% of FTP]
3 minutes of Rest Interval [ERG watts = 60% of FTP]
3 minutes of Work Interval 5 [ERG watts = 125% of FTP]
3 minutes of Rest Interval [ERG watts = 60% of FTP]
3 minutes of Work Interval 6 [ERG watts = 125% of FTP]
10 minutes of Cooldown [ERG watts = 60% of FTP]

*Short Race Warmup (TT and Crit) with Watt Zones

Author: coloroadie

Category: Misc.

Total Time: 00:41:00

Warm-Up for a short race (10 mile TT or 20-30 min Criterium)

5 minutes of Z1 Easy spin at zone recovery
5 minutes of Z2 Endurance pace at zone endurance
10 minutes of Upper Z2 to Low Z3 at zone sub-LT
5 minutes of Mid Z3 at zone sub-LT [ERG watts = 82% of FTP]
5 minutes of Mid Z3 to Z4 at zone lactate threshold
5 minutes of Z2 at zone endurance [ERG watts = 65% of FTP]

Block: 4x15sec at 1min rest

30 seconds of spin up at zone lactate threshold [ERG watts = 90% of FTP]
15 seconds of jump at zone VO2-MAX [ERG watts = 180% of FTP]
1 minute of recover at zone recovery [ERG watts = 50% of FTP]
15 seconds of jump at zone sub-maximal [ERG watts = 205% of FTP]
1 minute of recover at zone recovery [ERG watts = 50% of FTP]
15 seconds of jump at zone maximal [ERG watts = 220% of FTP]
1 minute of recover at zone recovery [ERG watts = 45% of FTP]
15 seconds of last jump at zone sub-maximal [ERG watts = 190% of FTP]
1 minute 30 seconds of recover 2min at zone recovery [ERG watts = 50% of FTP]

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

3x3 VO2 Max Intervals

Author: cwilhelm

Category: Explosive Power

Total Time: 01:29:00

Short bursts to boost VO2 max - critical in road races

5 minutes of Warm up at cadence choice and zone endurance
5 minutes of blowout effort at 100% FTP at cadence 80 to 90 and zone lactate threshold
5 minutes of recover at cadence choice and zone recovery

Block: Intervals 3min on, 3 off 117% FTP

3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117%(255=298W) FTP at cadence 80 to 90 and zone VO2-MAX

10 minutes of Recover at cadence choice and zone recovery

Block: Threshold Intervals

5 minutes of Interval at cadence 80 to 90 and zone lactate threshold
2 minutes of Rest at cadence choice and zone recovery
5 minutes of Interval at cadence 80 to 90 and zone lactate threshold
2 minutes of Rest at cadence choice and zone recovery
5 minutes of Interval at cadence 80 to 90 and zone lactate threshold
2 minutes of Rest at cadence choice and zone recovery
5 minutes of Interval at cadence 80 to 90 and zone lactate threshold

5 minutes of Cool down at cadence choice and zone recovery

HIT intervals

Author: dallaskerley

Category: Strength

Total Time: 00:10:33

4 x 4 min intervals at 105% FTP with 4 min rest

3 minutes of Warm up at cadence 80 [ERG watts = 50% of FTP]
3 minutes of Warm up at cadence 85 [ERG watts = 65% of FTP]
3 minutes of Warm up at cadence 90 [ERG watts = 80% of FTP]
1 minute of Warm up at cadence 80 [ERG watts = 50% of FTP]
4 seconds of Interval 1 [ERG watts = 105% of FTP]
4 seconds of Rest [ERG watts = 60% of FTP]
4 seconds of Interval 2 [ERG watts = 105% of FTP]
4 seconds of Rest [ERG watts = 60% of FTP]
4 seconds of Interval 3 [ERG watts = 105% of FTP]
4 seconds of Rest [ERG watts = 60% of FTP]
4 seconds of Interval 4 [ERG watts = 105% of FTP]
2 seconds of Cool down [ERG watts = 60% of FTP]
3 seconds of Cool down [ERG watts = 50% of FTP]

Polarized 4x8 min

Author: dallaskerley

Category: Sustained Power

Total Time: 00:59:00

3 minutes of warmup 60% FTP [ERG watts = 60% of FTP]
3 minutes of warmup 70% FTP [ERG watts = 70% of FTP]
1 minute of warmup 100% FTP [ERG watts = 100% of FTP]
1 minute of warmup 110% FTP [ERG watts = 110% of FTP]
3 minutes of warmup 70% FTP [ERG watts = 70% of FTP]
8 minutes of 1st Interval 105% FTP [ERG watts = 105% of FTP]
3 minutes of Rest 60% FTP [ERG watts = 60% of FTP]
8 minutes of 2nd Interval 105% FTP [ERG watts = 105% of FTP]
3 minutes of Rest 60% FTP [ERG watts = 60% of FTP]
8 minutes of 3rd Interval 105% FTP [ERG watts = 105% of FTP]
3 minutes of Rest 60% FTP [ERG watts = 60% of FTP]
8 minutes of 4th Interval 105% FTP [ERG watts = 105% of FTP]
7 minutes of Cool down 55% FTP [ERG watts = 55% of FTP]

LT-W1

Author: danielito

Category: Misc.

Total Time: 01:10:00

LT-W1

2 minutes of Warm up [ERG watts = 40% of FTP]
2 minutes of Warm up [ERG watts = 45% of FTP]
2 minutes of Warm up [ERG watts = 50% of FTP]
2 minutes of Warm up [ERG watts = 55% of FTP]
2 minutes of Warm up [ERG watts = 60% of FTP]
2 minutes of Warm up [ERG watts = 65% of FTP]
2 minutes of Warm up [ERG watts = 70% of FTP]
1 minute of Warm up [ERG watts = 75% of FTP]
1 minute of Fast pedaling [ERG watts = 80% of FTP]
1 minute of R1 [ERG watts = 56% of FTP]
1 minute of Fast pedaling [ERG watts = 85% of FTP]
1 minute of R1 [ERG watts = 56% of FTP]
1 minute of Fast pedaling [ERG watts = 90% of FTP]
10 minutes of Cruise [ERG watts = 80% of FTP]
10 minutes of LT [ERG watts = 100% of FTP]
5 minutes of R1 [ERG watts = 56% of FTP]
10 minutes of LT [ERG watts = 100% of FTP]
3 minutes of Cooldown [ERG watts = 75% of FTP]
3 minutes of Cooldown [ERG watts = 70% of FTP]
3 minutes of Cooldown [ERG watts = 65% of FTP]
3 minutes of Cooldown [ERG watts = 60% of FTP]
3 minutes of Cooldown [ERG watts = 55% of FTP]

5X5 Bike Intervals - 6 intervals

Author: delburro

Category: Misc.

Total Time: 01:40:00

15 minutes of Easy Spin at cadence 92 [ERG watts = 115% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
5 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
5 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
5 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
5 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
15 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
15 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
5 minutes of Cool Down at cadence 80 [ERG watts = 110% of FTP]

1 x 40 threshold interval workout v. 1.1

Author: deniskissane

Category: Sustained Power

Total Time: 01:10:00

Total of 40 min of intervals in Threshold zone (Power Zone 4). The most difficult workout of the week, in most cases. Show up reasonably well-rested and ready to work! Plan for effective post-workout recovery nutrition and sleep for maximal results.

1 x 40 Zone 4.

10 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 75% of FTP]
40 minutes [ERG watts = 92% of FTP]
10 minutes [ERG watts = 55% of FTP]

1x20 threshold interval workout - with 1-minute hard efforts

Author: deniskissane

Category: Explosive Power

Total Time: 01:10:00

Total of 20 min of intervals @ 85-105% FTP.

The most difficult workout of the week, in most cases. Show up reasonably well-rested and ready to work! Plan for effective post-workout recovery nutrition and sleep for maximal results.

NOTE: this time, every 5 minutes of the interval (so at minute 5, 10, 15, 20), stand and go approximately 120% of threshold power for 1 minute. Recover in the saddle at threshold effort between these standing efforts. Remember that HR will take time to drop after the efforts, so go by feel until HR stabilizes. Cool down thoroughly :)

5 minutes [ERG watts = 50% of FTP]
10 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 75% of FTP]
5 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 105% of FTP]
5 minutes [ERG watts = 87% of FTP]
1 minute [ERG watts = 110% of FTP]
5 minutes [ERG watts = 89% of FTP]
1 minute [ERG watts = 115% of FTP]
5 minutes [ERG watts = 91% of FTP]
1 minute [ERG watts = 120% of FTP]
20 minutes [ERG watts = 65% of FTP]
6 minutes [ERG watts = 50% of FTP]

2 sets of 10 x 30 second intervals (30 seconds on; 30 sec recovery)

Author: deniskissane

Category: Explosive Power

Total Time: 01:14:00

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 30 seconds Zone 6 power (or as hard as you can, in other words). Immediately take 30 seconds easy pedaling (Zone 2 - this will feel really easy at this point, in comparison). After 30 seconds Zone 2 go back to 30 seconds as hard as possible. Repeat over and over until you have done 10 x 30-second hard efforts. This is the end of the first work set.

Spin lightly for 5 minutes. Then repeat as above for a second work set of 10 x 30-second intervals.

Spin lightly to recover for at least 10 minutes.

20 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 75% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
5 minutes [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
10 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 50% of FTP]

2 X 20 @ 87% FTP

Author: deniskissane

Category: Endurance

Total Time: 01:10:00

10 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 75% of FTP]
20 minutes [ERG watts = 87% of FTP]
5 minutes [ERG watts = 65% of FTP]
20 minutes [ERG watts = 87% of FTP]
10 minutes [ERG watts = 55% of FTP]