Public Workouts by Author

2TP Intervals - 4 x 7mins

Author: Zw426p

Category: Misc.

Total Time: 01:00:00

10 minutes of Warm up;build at cadence 80 to 95
30 seconds of Build 1/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 2/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 3/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 4/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 5/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
7 minutes of FTP 1/4 at cadence 90 to 95 [ERG watts = 105% of FTP]
1 minute 45 seconds of EZ Spin
7 minutes of FTP 2/4 at cadence 90 to 95 [ERG watts = 105% of FTP]
1 minute 45 seconds of EZ Spin
7 minutes of FTP 3/4 at cadence 90 to 95 [ERG watts = 105% of FTP]
1 minute 45 seconds of EZ Spin
7 minutes of FTP 4/4 at cadence 90 to 95 [ERG watts = 105% of FTP]
1 minute 45 seconds of EZ Spin
10 minutes of Cool down EZ Spin

SWAT: 2TP Intervals - 3 x 12mins

Author: Zw426p

Category: Misc.

Total Time: 01:10:00

Summary

Workout type: Bike
WARM UP - 15 MINS
Start out at EZ pace & gradually build for 10 mins...
then 5 x 30s build from 80-110rpm in moderate gear + 30s EZ spin
3 x 12’ @ 100-105%FTP + 3mins EZ spin recovery
You can do this on an indoor trainer
If you do these on a hill on the road, you may not be able to control the rest intervals (descending to the start) so just take as long as you need
Target wattage is 95-105%FTP (see how you feel when you start your warm up)
If you only have heart rate then aim for 90-92%mhr
----------------------
COOL DOWN - 10 MINS
10 mins EZ spinning
Goal here is to ease the legs out after the ride. ,
Planned Time: 1:07

Intervals

10 minutes of Warm up;build at cadence 80 to 95
30 seconds of Build 1/5 moderate gear at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 2/5 moderate gear at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 3/5 moderate gear at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 4/5 moderate gear at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 5/5 moderate gear at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
12 minutes of FTP 1/3 at cadence 90 to 95 [ERG watts = 105% of FTP]
3 minutes of EZ Spin
12 minutes of FTP 2/3 at cadence 90 to 95 [ERG watts = 105% of FTP]
3 minutes of EZ Spin
12 minutes of FTP 3/3 at cadence 90 to 95 [ERG watts = 105% of FTP]
3 minutes of EZ Spin
10 minutes of Cool down EZ Spin

SWAT: Cadence 3

Author: Zw426p

Category: Misc.

Total Time: 01:00:00

Summary

Workout type: Bike
WARM UP - 10 MINS
Start out at EZ pace & gradually build. Include at least 2-3 mins @ 75-80%mhr (or*) %FTP if you have power) then EZ for 2-3 mins
CADENCE DRILLS - 40mins
2’ @ 90 rpm + 2’ @ 110 rpm
all at 70 - 75% MHR
OR
70-75% FTP
COOL DOWN - 10 MINS
EZ spinning

Intervals

5 minutes of Warm-up
3 minutes of FTP 80% [ERG watts = 80% of FTP]
2 minutes of Warm-up
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 75% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 75% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 75% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 75% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 75% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 75% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 75% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 75% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 75% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 75% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 75% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 75% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 75% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 75% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 75% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 75% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 75% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 75% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 75% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 75% of FTP]
10 minutes of Cool down

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2TP Intervals - 4 x 7mins

SWAT: 2TP Intervals - 3 x 12mins

SWAT: Cadence 3

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