Public Workouts by Author

3 Hour Recovery/Endurance

Author: deniskissane

Category: Recovery

Total Time: 03:00:00

3 Hour Recovery/Endurance

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 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]

3x20 sweet spot (85% FTP) interval workout v. 1.1

Author: deniskissane

Category: Sustained Power

Total Time: 01:30:00

Summary

Total of 60 min of intervals in "sweet spot" (high zone 3/low zone 4). Do these at 85% FTP. Warm up thoroughly and take 5 minutes Zone 2 between intervals. Cool down thoroughly as well.

Intervals

10 minutes [ERG watts = 55% of FTP]
20 minutes [ERG watts = 85% of FTP]
5 minutes [ERG watts = 65% of FTP]
20 minutes [ERG watts = 85% of FTP]
5 minutes [ERG watts = 65% of FTP]
20 minutes [ERG watts = 85% of FTP]
10 minutes [ERG watts = 55% of FTP]

4 x 4 Minute VO2 Max intervals

Author: deniskissane

Category: Misc.

Total Time: 01:12:00

Summary

These are going to hurt a bit :) Luckily they are over quickly. 20 minutes warmup in Zone 2, then 4 minutes at Zone 5 wattage or HR. 4 minutes recovery, then repeat. This is one set.
Rest (spin easy) for 8 minutes, then a second set.
Cool down for at least 20 minutes. DON'T make the mistake of starting these off too hard and tapering off - the last should be just as intense as the first. Enjoy :)

Intervals

5 minutes [ERG watts = 50% of FTP]
15 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 93% of FTP]
4 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 93% of FTP]
8 minutes [ERG watts = 50% of FTP]
4 minutes [ERG watts = 93% of FTP]
4 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 93% of FTP]
15 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 50% of FTP]

Descending pyramid intervals - VO2 Max

Author: deniskissane

Category: Misc.

Total Time: 01:10:30

Summary

VO2 Max intervals of a different flavor :)

Solid warmup

5' @ 110% ftp
5' rest
4' @ 115% ftp
4' rest
3' @ 120% ftp
3' rest
2' @ 125% ftp
2' rest
1' @ 150% ftp (max)
1' rest
30" @ 150+% ftp (max)

Ride home gently :)

Tough to hit all these targets - so pace yourself well and stay focused. Good luck!

Intervals

5 minutes [ERG watts = 55% of FTP]
15 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 100% of FTP]
5 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 105% of FTP]
4 minutes [ERG watts = 65% of FTP]
3 minutes [ERG watts = 115% of FTP]
3 minutes [ERG watts = 65% of FTP]
2 minutes [ERG watts = 120% of FTP]
2 minutes [ERG watts = 65% of FTP]
1 minute [ERG watts = 150% of FTP]
1 minute [ERG watts = 65% of FTP]
30 seconds [ERG watts = 150% of FTP]
15 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 55% of FTP]

End-of-race simulation intervals

Author: deniskissane

Category: Speed

Total Time: 01:05:00

Summary

10 minute warm-up, then:
1) 20 minutes @ 85% FTP (upper Zone 3)
2) 5 minutes @ 70% FTP (upper Zone 2)
3) 5 minutes 100% FTP (upper Zone 4) with the last 30 seconds @ 140+% FTP (all-out sprint)
4) 5 minutes @ 70% FTP (upper Zone 2)
5) 5 minutes 100% FTP (upper Zone 4) with the last 30 seconds @ 140+% FTP (all-out sprint)
Finish with 10 minutes cooldown

Intervals

5 minutes [ERG watts = 50% of FTP]
10 minutes [ERG watts = 65% of FTP]
20 minutes [ERG watts = 85% of FTP]
5 minutes [ERG watts = 70% of FTP]
4 minutes 30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 70% of FTP]
4 minutes 30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
10 minutes [ERG watts = 50% of FTP]

Leg Opener

Author: deniskissane

Category: Technique

Total Time: 01:00:00

Summary

Intervals

20 minutes [ERG watts = 60% of FTP]
1 minute [ERG watts = 107% of FTP]
5 minutes [ERG watts = 90% of FTP]
20 minutes [ERG watts = 60% of FTP]
14 minutes [ERG watts = 50% of FTP]

VO2 Max intervals - 3 minutes x 5 reps

Author: deniskissane

Category: Explosive Power

Total Time: 01:07:00

Summary

These are going to hurt a bit :) Luckily they are over quickly. 20 minutes warmup in Zone 2, then 3 minutes at Zone 5 wattage or HR. 3 minutes recovery, then repeat for a total of 5 intervals. Cool down for at least 20 minutes. DON'T make the mistake of starting these off too hard and tapering off - the last should be just as intense as the first. Enjoy :)

Intervals

20 minutes [ERG watts = 65% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
20 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]

TT_Warmup_25

Author: Didi_N

Category: Misc.

Total Time: 00:25:00

Summary

Intervals

1 minute at zone recovery [ERG watts = 37% of FTP]
1 minute at zone recovery [ERG watts = 45% of FTP]
1 minute at zone recovery [ERG watts = 52% of FTP]
2 minutes at zone endurance [ERG watts = 56% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone endurance [ERG watts = 67% of FTP]
1 minute at zone endurance [ERG watts = 75% of FTP]
1 minute at zone endurance [ERG watts = 80% of FTP]
1 minute at zone sub-LT [ERG watts = 84% of FTP]
1 minute at zone sub-LT [ERG watts = 90% of FTP]
1 minute at zone lactate threshold [ERG watts = 95% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone endurance [ERG watts = 56% of FTP]
1 minute at zone VO2-MAX [ERG watts = 118% of FTP]
2 minutes at zone endurance [ERG watts = 56% of FTP]
8 seconds at zone maximal [ERG watts = 226% of FTP]
52 seconds at zone recovery [ERG watts = 37% of FTP]
8 seconds at zone maximal [ERG watts = 226% of FTP]
52 seconds at zone recovery [ERG watts = 37% of FTP]
8 seconds at zone maximal [ERG watts = 226% of FTP]
52 seconds at zone recovery [ERG watts = 37% of FTP]
4 minutes at zone endurance [ERG watts = 56% of FTP]

Hill repeats

Author: Doc359

Category: Misc.

Total Time: 00:53:00

Summary

Intervals

10 minutes of Warm up at zone recovery
1 minute of Interval at zone super-LT
2 minutes of Interval at zone lactate threshold
3 minutes of Interval at zone sub-LT
3 minutes of Recovery at zone recovery
1 minute of Interval at zone super-LT
2 minutes of Interval at zone lactate threshold
3 minutes of Interval at zone sub-LT
3 minutes of Recovery at zone recovery
1 minute of Interval at zone super-LT
2 minutes of Interval at zone lactate threshold
3 minutes of Interval at zone sub-LT
3 minutes of Recovery at zone recovery
1 minute of Interval at zone super-LT
2 minutes of Interval at zone lactate threshold
3 minutes of Interval at zone sub-LT
10 minutes of Recovery

Rides: North Carolina

Author: drpleishner

Category: Endurance

Total Time: 00:59:26

Summary

ERG for DVD Video "Rides: North Carolina". Start workout when the ride map disappears from the screen. http://endurancefilms.com/store/RIDES-NORTH-CAROLINA.html

Intervals

2 minutes 14 seconds of RPE 5 at cadence 80 to 90 and zone recovery
42 seconds of Stand RPE 7 at cadence 60 to 80 and zone lactate threshold
2 minutes 24 seconds of RPE 7 at cadence 90 to 100 and zone sub-LT
40 seconds of RPE 7 at cadence 100 and zone sub-LT
19 seconds of RPE 6 at cadence 80 to 90 and zone endurance
30 seconds of RPE 7 at cadence 100 and zone sub-LT
52 seconds of RPE 6 at cadence 80 to 90 and zone endurance
45 seconds of RPE 8 at cadence 90 and zone lactate threshold
1 minute 13 seconds of RPE 6 at cadence 90 and zone endurance
2 minutes 37 seconds of Stand RPE 8 at cadence 60 to 80 and zone super-LT
3 minutes 13 seconds of RPE 6 at cadence 80 to 100 and zone endurance
2 minutes 3 seconds of RPE 7 at cadence 85 to 95 and zone sub-LT
34 seconds of Stand RPE 8 at cadence 70 to 80 and zone super-LT
1 minute 13 seconds of RPE 6 at cadence 80 to 90 and zone endurance
28 seconds of RPE 7 at cadence 90 to 100 and zone sub-LT
1 minute 15 seconds of Stand RPE 8 at cadence 60 to 80 and zone super-LT
2 minutes 10 seconds of RPE 6 at cadence 80 to 100 and zone endurance
8 minutes 10 seconds of RPE 8 at cadence 90 to 95 and zone lactate threshold
28 seconds of RPE 9 at cadence 60 to 80 and zone VO2-MAX
1 minute 59 seconds of RPE 6 at cadence 80 to 100 and zone endurance
5 minutes 34 seconds of RPE 8 at cadence 90 to 95 and zone lactate threshold
26 seconds of Stand RPE 8 at cadence 60 to 80 and zone super-LT
31 seconds of RPE 7 at cadence 90 to 95 and zone sub-LT
41 seconds of Stand RPE 9 at cadence 60 to 80 and zone sub-maximal
2 minutes 3 seconds of RPE 6 at cadence 80 to 100 and zone endurance
1 minute 24 seconds of RPE 7 at cadence 90 to 95 and zone sub-LT
1 minute of Stand RPE 8 at cadence 60 to 80 and zone super-LT
3 minutes 33 seconds of RPE 7 at cadence 90 to 95 and zone sub-LT
2 minutes 1 seconds of RPE 8 at cadence 90 to 100 and zone lactate threshold
2 minutes of RPE 8 at cadence 90 to 100 and zone lactate threshold
2 minutes 8 seconds of RPE 9 at cadence 90 to 100 and zone VO2-MAX
10 seconds of RPE 10 at cadence 100+ and zone maximal
4 minutes 6 seconds of RPE 5 at cadence 80 to 100 and zone recovery

Rides: Southern California

Author: drpleishner

Category: Endurance

Total Time: 00:53:39

Summary

Attempt to put an ERG workout for Rides: Southern California DVD.

Start the workout when the ride map disappears from the screen.

http://endurancefilms.com/store/RIDES-SOUTHERN-CALIFORNIA.html

Intervals

2 minutes 48 seconds of RPE 5 at cadence 80 to 100 and zone recovery
2 minutes 10 seconds of RPE 6 at cadence 80 to 110 and zone endurance
55 seconds of RPE 7 at cadence 80 to 110 and zone sub-LT
1 minute 53 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
26 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
3 minutes 9 seconds of RPE 7 at cadence 60 to 80 and zone sub-LT
20 seconds of Standing RPE 9 at cadence 60 to 80 and zone sub-maximal
1 minute 13 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
2 minutes 8 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
1 minute 51 seconds of RPE 6 at cadence 80 to 110 and zone endurance
1 minute 54 seconds of RPE 7 at cadence 60 to 80 and zone sub-LT
1 minute 5 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
1 minute 14 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
31 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
49 seconds of RPE 7 at cadence 60 to 80 and zone sub-LT
43 seconds of RPE 6 at cadence 80 to 100 and zone endurance
14 seconds of RPE 7 at cadence 80 to 110 and zone sub-LT
27 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
49 seconds of RPE 6 at cadence 80 to 110 and zone endurance
7 minutes 31 seconds of RPE 7 at cadence 80 to 110 and zone sub-LT
6 minutes 15 seconds of RPE 8 at cadence 80 to 110 and zone lactate threshold
24 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
1 minute 44 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
21 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
1 minute 26 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
16 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
43 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
31 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
5 minutes 15 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
39 seconds of RPE 9 at cadence 60 to 80 and zone VO2-MAX
53 seconds of Stand RPE 9 at cadence 60 to 80 and zone sub-maximal
38 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
2 minutes 24 seconds of RPE 5 at cadence 60 to 80 and zone recovery

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

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 Intervals - Overall Power/Endurance Conditioning

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

Coach Sufferfest Local Hero

Author: erutangis

Category: Misc.

Total Time: 01:18:47

Summary

This is my rebuild of Sufferfest Local Hero. It's designed for Kickr.

Intervals

1 minute 30 seconds at zone recovery [ERG watts = 20% of FTP]
2 minutes 18 seconds at zone recovery [ERG watts = 30% of FTP]
5 minutes 2 seconds at zone recovery [ERG watts = 50% of FTP]
34 seconds at zone recovery [ERG watts = 30% of FTP]
16 seconds at zone recovery [ERG watts = 50% of FTP]
31 seconds at zone endurance [ERG watts = 75% of FTP]
29 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute 1 seconds at zone endurance [ERG watts = 75% of FTP]
44 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 40 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 17 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 25 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
41 seconds at zone sub-LT [ERG watts = 91% of FTP]
3 minutes 19 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute 20 seconds at zone super-LT [ERG watts = 100% of FTP]
1 minute 38 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 10 seconds at zone recovery [ERG watts = 35% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 10 seconds at zone recovery [ERG watts = 35% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 15 seconds at zone recovery [ERG watts = 35% of FTP]
13 seconds at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes 49 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 11 seconds at zone recovery [ERG watts = 35% of FTP]
2 minutes 59 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 43 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
15 seconds at zone sub-maximal [ERG watts = 130% of FTP]
1 minute 52 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
35 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
15 seconds at zone sub-maximal [ERG watts = 130% of FTP]
53 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
41 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
16 seconds at zone sub-maximal [ERG watts = 130% of FTP]
1 minute 3 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
39 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
16 seconds at zone sub-maximal [ERG watts = 130% of FTP]
47 seconds at zone recovery [ERG watts = 35% of FTP]

Coach Sufferfest The Long Scream

Author: erutangis

Category: Misc.

Total Time: 00:36:00

Summary

My take on this sufferfest video with better timings and recovery. Start as soon as the video starts and align timing during warm up.

Intervals

2 minutes at zone recovery [ERG watts = 20% of FTP]
1 minute 23 seconds at zone recovery [ERG watts = 50% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
9 seconds at zone endurance [ERG watts = 82% of FTP]
48 seconds at zone sub-LT [ERG watts = 91% of FTP]
9 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute 22 seconds at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 35 seconds at zone lactate threshold [ERG watts = 95% of FTP]
43 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone sub-LT [ERG watts = 91% of FTP]
37 seconds at zone super-LT [ERG watts = 100% of FTP]
8 seconds at zone sub-LT [ERG watts = 91% of FTP]
16 seconds at zone super-LT [ERG watts = 100% of FTP]
5 seconds at zone sub-LT [ERG watts = 91% of FTP]
4 seconds at zone super-LT [ERG watts = 100% of FTP]
5 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 18 seconds at zone super-LT [ERG watts = 100% of FTP]
8 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 54 seconds at zone super-LT [ERG watts = 100% of FTP]
1 minute 44 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
7 seconds at zone super-LT [ERG watts = 100% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
7 seconds at zone super-LT [ERG watts = 100% of FTP]
1 minute 33 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
7 seconds at zone super-LT [ERG watts = 100% of FTP]
52 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
5 seconds at zone super-LT [ERG watts = 100% of FTP]
2 minutes 23 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
6 seconds at zone super-LT [ERG watts = 100% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
11 seconds at zone super-LT [ERG watts = 100% of FTP]
54 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
6 seconds at zone super-LT [ERG watts = 102% of FTP]
47 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
10 seconds at zone super-LT [ERG watts = 102% of FTP]
1 minute 2 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
6 seconds at zone super-LT [ERG watts = 102% of FTP]
2 minutes 39 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
6 seconds at zone super-LT [ERG watts = 102% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
6 seconds at zone super-LT [ERG watts = 102% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
11 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
54 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
7 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
7 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
18 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
17 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 38 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone recovery [ERG watts = 20% of FTP]

TriVelo FTP Test

Author: fbn3786

Category: Testing

Total Time: 01:25:00

Summary

warm up
1.
min 20 min build the watts from 50%-70% average @90-100 rpm
2.
3 x 1min efforts @85%/100%/120% watts with 3 min recovery
stay seated and ride @60/rpm
3.
1x8 min effort build the watts from 75%-100% last 2 min at best power
4.
5 min easy roll
6.
then power test
ftp power test /20 min power test
its best to start conservatively
you need to try to hold an even pace across the entire 20 min
not good to start too had and struggle for the last 5 min
you select the watts you think you can hold for 20 min..you select the cadence
7.
20 min easy warm down

Intervals

20 minutes of Warm up build watts from 50-70% at cadence 90 to 100 and zone endurance
1 minute of Effort 1@85% at cadence 60 [ERG watts = 85% of FTP]
3 minutes of Recovery at zone recovery
1 minute of Effort 2@100% at cadence 60 [ERG watts = 100% of FTP]
3 minutes of Recovery at zone recovery
1 minute of Effort 3@120% at cadence 60 [ERG watts = 120% of FTP]
3 minutes of Recovery at zone recovery
8 minutes of Build up 75-100% in 2min blocks at zone sub-maximal
5 minutes of Recovery at zone recovery
20 minutes of FTP Test at zone sub-maximal
20 minutes of Cool down at zone recovery

1:30 Sub-LT Build

Author: fluxcap

Category: Misc.

Total Time: 01:45:00

Summary

Intervals

15 minutes of Warm-up (Z1) at zone recovery
20 minutes of Endurance Pace (Z2) at zone endurance

Block: 2 x 20 Build

2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
5 minutes of Active Recovery at zone recovery
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
5 minutes of Active Recovery at zone recovery

5 minutes of Zone 2 at zone endurance
15 minutes of Cool Down at zone recovery

2 x 10 Sub-LT with Overgear

Author: fluxcap

Category: Misc.

Total Time: 01:25:00

Summary

Intervals

10 minutes of Warmup at zone recovery
5 minutes of Endurace at zone endurance

Block: 2 x 7 Overgear

7 minutes of Overgear at zone lactate threshold
5 minutes of Active Recovery at zone endurance
7 minutes of Overgear at zone lactate threshold
5 minutes of Active Recovery at zone endurance

Block: 3 x 10 Sub-LT

10 minutes of Sub-LT at zone sub-LT
2 minutes of Active Recovery at zone recovery
10 minutes of Sub-LT at zone sub-LT
2 minutes of Active Recovery at zone recovery
10 minutes of Sub-LT at zone sub-LT
2 minutes of Active Recovery at zone recovery

10 minutes of Cool Down at zone recovery

2x20 Sub-LT

Author: fluxcap

Category: Misc.

Total Time: 01:45:00

Summary

Intervals

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]

Endurance Tempo Drills

Author: fluxcap

Category: Endurance

Total Time: 03:28:00

Summary

Intervals

10 minutes of Warm-up (Z1) at zone recovery [ERG watts = 55% of FTP]
30 minutes of Warm-up (Z2) at zone endurance [ERG watts = 75% of FTP]

Block: Endurance with Tempo Bursts

5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]

1 hour of Sweet Spot at zone sub-LT [ERG watts = 87% of FTP]
15 minutes of Recovery at zone recovery [ERG watts = 55% of FTP]

SUB-THRESHOLD/SWEET SPOT WORK

Author: fred

Category: Misc.

Total Time: 01:01:00

Summary

From Training peak
“Sweet Spot” occurs at 83 to 97 percent of your FTP and riding here can help improve the aerobic, steady state efforts that characterize FTP. Sweet Spot gets it’s name because it is a balanced amount of intensity and volume. You can achieve more positive physiological adaptations than if you were to ride harder at zone 4/threshold. By riding below your FTP it is a more repeatable workout and won’t take quite as much out of you. Do these efforts on a stretch of road without interruptions, and focus on maintaining a steady effort. A steady grade 3 to 5 percent hill works very well.

Start with 3×8 minutes at “sweet spot” with 4 minutes easy spinning in between. Build up to 3×10 minute with 5 minutes easy spinning in between.

Intervals

1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 55% of FTP]
1 minute [ERG watts = 60% of FTP]
1 minute [ERG watts = 65% of FTP]
1 minute [ERG watts = 70% of FTP]
1 minute [ERG watts = 75% of FTP]
1 minute [ERG watts = 80% of FTP]
1 minute [ERG watts = 85% of FTP]
1 minute [ERG watts = 90% of FTP]
1 minute [ERG watts = 95% of FTP]
1 minute [ERG watts = 100% of FTP]
5 minutes [ERG watts = 56% of FTP]
10 minutes [ERG watts = 94% of FTP]
5 minutes [ERG watts = 60% of FTP]
10 minutes [ERG watts = 94% of FTP]
5 minutes [ERG watts = 60% of FTP]
10 minutes [ERG watts = 94% of FTP]
5 minutes [ERG watts = 56% of FTP]

20 Min Hi-Intensity Pyramid

Author: ginamartyn

Category: Explosive Power

Total Time: 00:17:30

Summary

Pyramid up @250w, rest watts 150

Intervals

4 minutes of Warmup [ERG watts = 85% of FTP]
Hard [ERG watts = 116% of FTP]
1 minute 30 seconds of Recovery [ERG watts = 60% of FTP]
Hard [ERG watts = 116% of FTP]
2 minutes of Recovery [ERG watts = 60% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
2 minutes of Recovery [ERG watts = 60% of FTP]
Hard [ERG watts = 120% of FTP]
1 minute 30 seconds of Recovery [ERG watts = 60% of FTP]
Hard [ERG watts = 120% of FTP]
1 minute 30 seconds of Recovery [ERG watts = 60% of FTP]
1 minute of Hard [ERG watts = 115% of FTP]
3 minutes of Recovery [ERG watts = 50% of FTP]

EN outseason: 0:45 at 80/85 intensity

Author: gkirkner

Category: Endurance

Total Time: 00:45:00

Summary

I created this workout as an Endurance Nation Ironman Advanced training Wednesday "outseason" ride. The ride is 0:45 long.

Warm-up:
10' at 65-70% of FTP.

Main Set:
Spend as much time at 80-85%.

Cool-down:
5' Easy spin.

Intervals

Block: Warm-up

3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 60% of FTP]
2 minutes [ERG watts = 65% of FTP]
2 minutes [ERG watts = 70% of FTP]

Block: Main Set

1 minute of ABP Build Start #1 [ERG watts = 80% of FTP]
1 minute [ERG watts = 81% of FTP]
1 minute [ERG watts = 82% of FTP]
3 minutes [ERG watts = 83% of FTP]
3 minutes [ERG watts = 84% of FTP]
3 minutes [ERG watts = 85% of FTP]
3 minutes [ERG watts = 65% of FTP]
1 minute of ABP Build Start #2 [ERG watts = 80% of FTP]
1 minute [ERG watts = 81% of FTP]
1 minute [ERG watts = 82% of FTP]
3 minutes [ERG watts = 83% of FTP]
3 minutes [ERG watts = 84% of FTP]
3 minutes [ERG watts = 85% of FTP]
3 minutes [ERG watts = 65% of FTP]

Block: Cool-down

5 minutes [ERG watts = 70% of FTP]

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