Miscellaneous Workouts

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]

LT-W1 (100%)

Author: BrandonAmos

Category: Misc.

Total Time: 01:16:00

Summary

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

Intervals

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]

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

Author: bsimons14

Category: Misc.

Total Time: 01:11:00

Summary

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

Intervals

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

prova salita

Author: Gneppo

Category: Misc.

Total Time: 00:58:40

Summary

Intervals

7 minutes of riscaldamento at cadence 100 and zone recovery
25 minutes of medio at cadence 90 and zone endurance
7 minutes of recupero at cadence 100 and zone recovery
40 seconds of salita1 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 2 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 3 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 4 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 5 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 6 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 7 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 8 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 9 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 10 at cadence 85 and zone super-LT
10 minutes of recupero at cadence 100 and zone recovery

Pyramid Hour

Author: 607595485@facebook

Category: Misc.

Total Time: 01:00:00

Summary

Intervals

5 minutes of Warm Up at cadence 90
1 minute of On at cadence 110
1 minute of Off at cadence 90
2 minutes of On at cadence 110
2 minutes of Off at cadence 90
3 minutes of On at cadence 110
3 minutes of Off at cadence 90
4 minutes of On at cadence 110
4 minutes of Off at cadence 90
5 minutes of On at cadence 110
5 minutes of Off at cadence 90
4 minutes of On at cadence 110
4 minutes of Off at cadence 90
3 minutes of On at cadence 110
3 minutes of Off at cadence 90
2 minutes of On at cadence 110
2 minutes of Off at cadence 90
1 minute of On at cadence 110
6 minutes of Cool Down at cadence 90

Race openers

Author: sfield

Category: Misc.

Total Time: 01:00:00

Summary

Openers with 5 Min tempo and 5 1 Min effors.

Intervals

5 minutes of Warmup [ERG watts = 50% of FTP]
15 minutes of Endurance [ERG watts = 65% of FTP]
5 minutes of Temp [ERG watts = 85% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
5 minutes of Endurance [ERG watts = 65% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
5 minutes of Endurance [ERG watts = 65% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
5 minutes of Endurance [ERG watts = 65% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
5 minutes of Endurance [ERG watts = 65% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
10 minutes of Endurance [ERG watts = 65% of FTP]

RACE-W3

Author: BrandonAmos

Category: Misc.

Total Time: 01:00:00

Summary

Intervals

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]

Ramp From Threshold

Author: laurenchandler

Category: Misc.

Total Time: 00:56:00

Summary

10 min ramp-up from FTP

Intervals

15 minutes of Warmup [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]

1 minute [ERG watts = 100% of FTP]

1 minute [ERG watts = 102% of FTP]

1 minute [ERG watts = 104% of FTP]

1 minute [ERG watts = 106% of FTP]

1 minute [ERG watts = 108% of FTP]

1 minute [ERG watts = 110% of FTP]

1 minute [ERG watts = 112% of FTP]

1 minute [ERG watts = 114% of FTP]

1 minute [ERG watts = 116% of FTP]

1 minute [ERG watts = 118% of FTP]

5 minutes of Recover [ERG watts = 65% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]

1 minute [ERG watts = 100% of FTP]

1 minute [ERG watts = 104% of FTP]

1 minute [ERG watts = 108% of FTP]

1 minute [ERG watts = 112% of FTP]

1 minute [ERG watts = 116% of FTP]

1 minute [ERG watts = 120% of FTP]

10 minutes of Cooldown [ERG watts = 60% of FTP]

Six minutes of pain - 2 x ( 3 x (1min@150%FTP / 1 min Rest))

Author: silicon

Category: Misc.

Total Time: 00:43:30

Summary

Warm up:
# 5 minutes @ 50% FTP
# 5 minutes @ 60% FTP
# 5.5 minutes @ 70% FTP (including 3 x 30sec bursts)
# 5 minutes @ 55% FTP
First Set:
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP

Recovery:
# 3 minutes @ 45% FTP

Second Set:
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP

Cool Down:
# 10 minutes @ 50% FTP

Intervals

5 minutes of Warm Up - 5 minutes @ 50% FTP [ERG watts = 50% of FTP]
5 minutes of Warm Up - 5 minutes @ 60% FTP [ERG watts = 60% of FTP]
30 seconds of Burst 30 sec 100%FTP [ERG watts = 100% of FTP]
2 minutes of Warm Up - 2 minutes @ 70% FTP [ERG watts = 70% of FTP]
30 seconds of Burst 30 sec 100%FTP [ERG watts = 100% of FTP]
2 minutes of Warm Up - 2 minutes @ 70% FTP [ERG watts = 70% of FTP]
30 seconds of Burst 30 sec 100%FTP [ERG watts = 100% of FTP]
5 minutes of Warm Up - 5 minutes @ 55% FTP [ERG watts = 55% of FTP]
1 minute of 1 minute @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minutes @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minutes @ 150% FTP [ERG watts = 150% of FTP]
3 minutes of Recovery - 3 minutes @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minute @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minute @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minute @ 150% FTP - Last One! [ERG watts = 150% of FTP]
10 minutes of Warm down - 10 minutes @ 50% FTP [ERG watts = 50% 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]

SufferFest - Power Station

Author: knuky

Category: Misc.

Total Time: 00:45:10

Summary

Bring this workout to life. Get The Sufferfest's Power Station training video. Available at http://thesufferfest.com/collections/cycling-videos/products/power-station
Start workout clock when words "Power Station" appear on the screen (@ 1:05)

Intervals

1 minute 28 seconds of Start at zone recovery [ERG watts = 37% of FTP]
1 minute 58 seconds of Warm Up at zone recovery [ERG watts = 37% of FTP]
1 minute 31 seconds of Turning It Up at zone recovery [ERG watts = 50% of FTP]
1 minute 36 seconds of In With The Leaders at zone endurance [ERG watts = 63% of FTP]
1 minute 1 seconds of Wall 1 at zone endurance [ERG watts = 76% of FTP]
1 minute of Spin It Out at zone endurance [ERG watts = 63% of FTP]
30 seconds of Wall 2 at zone sub-LT [ERG watts = 89% of FTP]
30 seconds of Over The Top at zone endurance [ERG watts = 76% of FTP]
40 seconds of Wall 3 at zone super-LT [ERG watts = 101% of FTP]
10 seconds of Surge at zone VO2-MAX [ERG watts = 108% of FTP]
10 seconds of Back Down at zone super-LT [ERG watts = 101% of FTP]
1 minute of Sit Up at zone recovery [ERG watts = 50% of FTP]
33 seconds of Wall 4 at zone super-LT [ERG watts = 101% of FTP]
1 minute of Flattening Out Go Hard at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes of Long Descent at zone recovery [ERG watts = 37% of FTP]
25 seconds of Wall 5 at zone super-LT [ERG watts = 101% of FTP]
5 seconds of Surge at zone VO2-MAX [ERG watts = 108% of FTP]
30 seconds of Back Down at zone super-LT [ERG watts = 101% of FTP]
20 seconds of Get Up at zone VO2-MAX [ERG watts = 108% of FTP]
9 seconds of Surge at zone VO2-MAX [ERG watts = 114% of FTP]
26 seconds of Get Up at zone VO2-MAX [ERG watts = 108% of FTP]
26 seconds of Go With Him at zone VO2-MAX [ERG watts = 114% of FTP]
12 seconds of Surge at zone sub-maximal [ERG watts = 121% of FTP]
27 seconds of Back Down at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 30 seconds of Descent at zone recovery [ERG watts = 37% of FTP]
1 minute 30 seconds of Wall 6 at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 30 seconds of Get Up at zone super-LT [ERG watts = 101% of FTP]
1 minute 31 seconds of Fast Descent at zone recovery [ERG watts = 37% of FTP]
1 minute 59 seconds of Wall 7 at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 1 seconds of Grind It Stand at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes of Visit To The Team Car at zone recovery [ERG watts = 37% of FTP]
3 minutes of Wall 8 at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes of Recover at zone recovery [ERG watts = 37% of FTP]
30 seconds of Attack On Wall 9 at zone sub-maximal [ERG watts = 127% of FTP]
1 minute of Bring It To Threshold at zone VO2-MAX [ERG watts = 108% of FTP]
30 seconds of Close Those Gaps at zone sub-maximal [ERG watts = 127% of FTP]
1 minute of Hang On at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 30 seconds of Whew at zone recovery [ERG watts = 37% of FTP]
40 seconds of Wall 10 at zone super-LT [ERG watts = 101% of FTP]
40 seconds of Here They Come at zone VO2-MAX [ERG watts = 114% of FTP]
40 seconds of Slight Easing at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute of Last Descent at zone recovery [ERG watts = 37% of FTP]
1 minute 10 seconds of Final Wall at zone super-LT [ERG watts = 101% of FTP]
1 minute 2 seconds of More Power at zone VO2-MAX [ERG watts = 114% of FTP]
25 seconds of Harder at zone sub-maximal [ERG watts = 121% of FTP]
24 seconds of Absolute Power at zone sub-maximal [ERG watts = 127% of FTP]
31 seconds of Cool Down at zone recovery [ERG watts = 37% of FTP]

SufferFest - The Way Out

Author: knuky

Category: Misc.

Total Time: 00:59:49

Summary

SufferFest - The Way Out
Bring this workout to life. Get The Sufferfest's The Way Out training video. Available at http://thesufferfest.com/collections/cycling-videos/products/the-way-out
Start workout clock when words "The Way Out" appear on the screen (@ 1:02)

Intervals

1 minute 26 seconds of Start at zone recovery [ERG watts = 37% of FTP]
3 minutes of Waking Up at zone recovery [ERG watts = 37% of FTP]
2 minutes of Climb 1 Col Dallos at zone recovery [ERG watts = 50% of FTP]
1 minute of Keep It In An Easy Gear at zone endurance [ERG watts = 63% of FTP]
1 minute of Slow It Down A Bit at zone recovery [ERG watts = 50% of FTP]
1 minute of Steep Bit at zone endurance [ERG watts = 76% of FTP]
1 minute of Descent at zone recovery [ERG watts = 50% of FTP]
54 seconds of Climb 2 Col Des Champs at zone sub-LT [ERG watts = 89% of FTP]
1 minute 30 seconds of Descent at zone recovery [ERG watts = 37% of FTP]
2 minutes of Climb 3 Col De La Cayolle at zone endurance [ERG watts = 76% of FTP]
3 minutes 6 seconds of Grind It at zone super-LT [ERG watts = 101% of FTP]
54 seconds of Flattening Out at zone sub-LT [ERG watts = 89% of FTP]
1 minute 1 seconds of Whew at zone recovery [ERG watts = 37% of FTP]
3 minutes 30 seconds of Climb 4 Cormet De Roseland at zone endurance [ERG watts = 76% of FTP]
31 seconds of High Cadence Effort at zone super-LT [ERG watts = 101% of FTP]
2 minutes 31 seconds of Getting Steep Again at zone sub-LT [ERG watts = 89% of FTP]
27 seconds of High Cadence Effort at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 30 seconds of Hang On at zone super-LT [ERG watts = 101% of FTP]
32 seconds of Fast To The Top at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 29 seconds of Like A Rock at zone recovery [ERG watts = 37% of FTP]
1 minute 59 seconds of Climb 5 Col De Liseran at zone super-LT [ERG watts = 101% of FTP]
2 minutes of Ease Back at zone endurance [ERG watts = 76% of FTP]
2 minutes of Push It Again at zone super-LT [ERG watts = 101% of FTP]
2 minutes of Ease Back at zone endurance [ERG watts = 76% of FTP]
2 minutes of Drive It To The Top at zone super-LT [ERG watts = 101% of FTP]
1 minute of Descent at zone recovery [ERG watts = 37% of FTP]
2 minutes of Climb 6 Colle Del Nivolet at zone sub-LT [ERG watts = 89% of FTP]
2 minutes of Harder at zone lactate threshold [ERG watts = 95% of FTP]
2 minutes of Even Harder at zone super-LT [ERG watts = 101% of FTP]
2 minutes of Arrrrgh at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute of Bomb It at zone recovery [ERG watts = 37% of FTP]
1 minute of Climb 7 Monte Zoncolan at zone sub-LT [ERG watts = 89% of FTP]
1 minute 7 seconds of Steeper at zone lactate threshold [ERG watts = 95% of FTP]
54 seconds of Flattening at zone sub-LT [ERG watts = 89% of FTP]
59 seconds of Stupid Steep at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute of Descent at zone recovery [ERG watts = 37% of FTP]
30 seconds of Climb 8 Colle Delle Finestre at zone super-LT [ERG watts = 101% of FTP]
30 seconds of Faster at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute of Hamster Fast at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 29 seconds of End Of The Day at zone recovery [ERG watts = 37% of FTP]

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 = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
10 minutes of Cool down

Sweet spot (3x10) and AC (3x1)

Author: tukhacle

Category: Misc.

Total Time: 01:24:00

Summary

Intervals

20 minutes of warm up [ERG watts = 60% of FTP]
10 minutes of ms1 [ERG watts = 90% of FTP]
3 minutes of rest [ERG watts = 60% of FTP]
10 minutes of ms1 [ERG watts = 90% of FTP]
3 minutes of rest [ERG watts = 60% of FTP]
10 minutes of ms1 [ERG watts = 90% of FTP]
3 minutes of rest [ERG watts = 60% of FTP]
1 minute of ms2 [ERG watts = 130% of FTP]
4 minutes of rest [ERG watts = 60% of FTP]
1 minute of ms2 [ERG watts = 130% of FTP]
4 minutes of rest [ERG watts = 60% of FTP]
1 minute of ms2 [ERG watts = 130% of FTP]
4 minutes of rest [ERG watts = 60% of FTP]
10 minutes of cool down [ERG watts = 50% of FTP]

Sweet Spot Intervals

Author: simond

Category: Misc.

Total Time: 01:00:00

Summary

Up the ante with Sweet Spot intervals which are done at 83-97% of one's FTP.

Intervals

10 minutes of Warm Up with heart rate recovery
10 minutes of 10 minutes on at 83-97% of FTP with heart rate sub-LT
5 minutes of Recover with heart rate sub-LT
10 minutes of 10 minutes on at 83-97% of FTP with heart rate sub-LT
5 minutes of Recover with heart rate recovery
10 minutes of 10 minutes on at 83-97% of FTP with heart rate sub-LT
10 minutes of Cool Down with heart rate recovery

Tabata Classic

Author: cabopc

Category: Misc.

Total Time: 00:08:50

Summary

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.

Intervals

Tabata Classic double

Author: cabopc

Category: Misc.

Total Time: 00:14:40

Summary

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.

Intervals

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

TCC 8x4min +10 Sweet Spot TT

Author: mwlife

Category: Misc.

Total Time: 01:30:00

Summary

Intervals

10 minutes of Warm Up at zone endurance [ERG watts = 56% of FTP]
1 minute of Ramp 1 at zone endurance [ERG watts = 62% of FTP]
3 minutes of Ramp 2 at zone endurance [ERG watts = 72% of FTP]
3 minutes of Ramp 3 at zone endurance [ERG watts = 82% of FTP]
3 minutes of Ramp 4 at zone sub-LT [ERG watts = 93% of FTP]
5 minutes of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
5 minutes of Active at zone endurance [ERG watts = 56% of FTP]
10 minutes of Sweet Spot at zone sub-LT [ERG watts = 94% of FTP]
6 minutes of Cool Down at zone recovery [ERG watts = 46% of FTP]

The FTP sprint

Author: JoHo

Category: Misc.

Total Time: 01:11:00

Summary

The FTP sprint

Intervals

20 minutes of Warm-up [ERG watts = 58% of FTP]

Block: Intervals

5 minutes of Tempo! [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
20 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
20 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
10 seconds of easy... [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]

8 minutes of Recover [ERG watts = 58% of FTP]

Block: Intervals

5 minutes of Tempo! [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
20 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
20 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
10 seconds of easy... [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]

8 minutes of Recover [ERG watts = 58% of FTP]

Block: Intervals

5 minutes of Tempo! [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
20 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
20 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
10 seconds of easy... [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]

10 minutes of Recover [ERG watts = 58% of FTP]

TheSufferFest.com's Hell Hath No Fury - 2013

Author: knuky

Category: Misc.

Total Time: 01:10:35

Summary

Bring this workout to life. Get The Sufferfest's Hell Hath No Fury training video. Available at www.thesufferfest.com/video-sufferfests/hell-hath-no-fury
Start workout clock when words "Hell Hath No Fury" appear on the screen (@ 0:58)

Intervals

2 minutes 49 seconds at zone recovery [ERG watts = 50% of FTP]
3 minutes 31 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 16 seconds at zone lactate threshold [ERG watts = 95% of FTP]
20 seconds at zone super-LT [ERG watts = 101% of FTP]
38 seconds at zone lactate threshold [ERG watts = 95% of FTP]
28 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 9 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 37 seconds at zone lactate threshold [ERG watts = 98% of FTP]
1 minute at zone recovery [ERG watts = 37% of FTP]
1 minute 17 seconds at zone super-LT [ERG watts = 101% of FTP]
16 seconds at zone sub-maximal [ERG watts = 127% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone super-LT [ERG watts = 101% of FTP]
18 seconds at zone sub-maximal [ERG watts = 127% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
51 seconds at zone super-LT [ERG watts = 101% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
4 minutes 7 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 41 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 58 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 2 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 31 seconds at zone sub-maximal [ERG watts = 124% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
11 seconds at zone sub-maximal [ERG watts = 127% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone sub-maximal [ERG watts = 124% of FTP]
18 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
25 seconds at zone sub-maximal [ERG watts = 140% of FTP]
6 minutes 3 seconds at zone recovery [ERG watts = 50% of FTP]
29 seconds at zone super-LT [ERG watts = 101% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
9 seconds at zone sub-maximal [ERG watts = 127% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone super-LT [ERG watts = 101% of FTP]
39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 29 seconds at zone sub-maximal [ERG watts = 121% of FTP]
18 seconds at zone sub-maximal [ERG watts = 124% of FTP]
1 minute 16 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
26 seconds at zone super-LT [ERG watts = 101% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
31 seconds at zone super-LT [ERG watts = 101% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 18 seconds at zone sub-maximal [ERG watts = 121% of FTP]
29 seconds at zone super-LT [ERG watts = 101% of FTP]
13 seconds at zone sub-maximal [ERG watts = 127% of FTP]
35 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
26 seconds at zone sub-maximal [ERG watts = 121% of FTP]
3 minutes 7 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
23 seconds at zone sub-maximal [ERG watts = 140% of FTP]
4 minutes 1 seconds at zone recovery [ERG watts = 37% of FTP]
2 minutes 45 seconds at zone sub-maximal [ERG watts = 121% of FTP]
35 seconds at zone sub-maximal [ERG watts = 127% of FTP]
4 minutes 19 seconds at zone recovery [ERG watts = 37% of FTP]

Tony-45 Min-Threshold 2x8M & Sprint 6x30s

Author: Reynoldst

Category: Misc.

Total Time: 00:45:00

Summary

Intervals

4 minutes of Easy Spin at zone recovery with heart rate recovery
1 minute of Slight Increase at zone endurance with heart rate endurance
1 minute of Slight Increase 2 at zone sub-LT with heart rate sub-LT
1 minute of Slight Increase 3 at zone lactate threshold with heart rate lactate threshold

Block: Cadence Work

1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Fast Spin at cadence 100+ and zone endurance with heart rate endurance
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Fast Spin at cadence 100+ and zone endurance with heart rate endurance

4 minutes of Spin at zone endurance with heart rate endurance
8 minutes of Tempo at zone sub-LT with heart rate sub-LT
2 minutes of Spin at zone endurance with heart rate endurance
8 minutes of Tempo at zone sub-LT with heart rate sub-LT
2 minutes of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
3 minutes of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance

trainer intervals 5x10 min at treshold

Author: trijohan

Category: Misc.

Total Time: 01:35:00

Summary

Intervals

Block: warm up

4 minutes at zone recovery
3 minutes at zone endurance
3 minutes at zone sub-LT

Block: main set

10 minutes at zone lactate threshold
5 minutes at zone recovery
10 minutes at zone lactate threshold
5 minutes at zone recovery
10 minutes at zone lactate threshold
5 minutes at zone recovery
10 minutes at zone lactate threshold
5 minutes at zone recovery
10 minutes at zone lactate threshold
5 minutes at zone recovery

Block: cool down

5 minutes at zone endurance
5 minutes at zone recovery

Trainer Threshold 1

Author: 10158947124710237@facebook

Category: Misc.

Total Time: 00:56:02

Summary

Intervals

5 minutes of Warm up at zone recovery
3 minutes of warm 2 at zone endurance
2 minutes of Warm 3 [ERG watts = 90% of FTP]

Block: Internal

5 seconds at zone maximal
55 seconds at zone endurance
10 seconds at zone maximal
50 seconds at zone endurance
15 seconds at zone maximal
45 seconds at zone recovery
20 seconds at zone maximal
40 seconds at zone recovery
25 seconds at zone maximal
35 seconds at zone recovery
30 seconds at zone maximal
30 seconds at zone recovery
35 seconds at zone maximal
25 seconds at zone recovery
40 seconds at zone maximal
20 seconds at zone recovery
45 seconds at zone maximal
15 seconds at zone recovery
50 seconds at zone maximal
10 seconds at zone recovery
55 seconds at zone maximal
5 seconds at zone recovery
1 seconds at zone maximal

2 minutes of recovery at zone recovery
5 minutes of TT
2 minutes of Recover at zone recovery

Block: interval 2

1 seconds at zone maximal
5 seconds at zone recovery
55 seconds at zone maximal
10 seconds at zone recovery
50 seconds at zone maximal
15 seconds at zone recovery
45 seconds at zone maximal
20 seconds at zone recovery
40 seconds at zone maximal
25 seconds at zone recovery
35 seconds at zone maximal
30 seconds at zone recovery
30 seconds at zone maximal
35 seconds at zone recovery
25 seconds at zone maximal
40 seconds at zone recovery
20 seconds at zone maximal
45 seconds at zone recovery
15 seconds at zone maximal
50 seconds at zone endurance
10 seconds at zone maximal
55 seconds at zone endurance
5 seconds at zone maximal

15 minutes of cooldown at zone recovery

Trainer threshold 2

Author: 10158947124710237@facebook

Category: Misc.

Total Time: 00:00:56

Summary

Intervals

10 seconds of Warm up
1 seconds of recover with heart rate recovery

Block: Interval

3 seconds [ERG watts = 100% of FTP]
1 seconds at zone maximal
1 seconds [ERG watts = 100% of FTP]
3 seconds [ERG watts = 100% of FTP]
1 seconds at zone maximal
1 seconds [ERG watts = 100% of FTP]
3 seconds [ERG watts = 100% of FTP]
1 seconds at zone maximal
1 seconds [ERG watts = 100% of FTP]
3 seconds [ERG watts = 100% of FTP]
1 seconds at zone maximal
1 seconds [ERG watts = 100% of FTP]
3 seconds [ERG watts = 100% of FTP]
1 seconds at zone maximal
1 seconds [ERG watts = 100% of FTP]
5 seconds at zone recovery

15 seconds of cooldown

TrainerRoad - Matanuska

Author: PTAmos

Category: Misc.

Total Time: 01:45:00

Summary

Intervals

5 minutes of Warmup [ERG watts = 60% of FTP]
5 minutes of 1/4 [ERG watts = 79% of FTP]
5 minutes of 2/4 [ERG watts = 82% of FTP]
5 minutes of 3/4 [ERG watts = 86% of FTP]
5 minutes of 4/4 [ERG watts = 81% of FTP]
5 minutes of Rest [ERG watts = 40% of FTP]
4 minutes of 1/5 [ERG watts = 85% of FTP]
4 minutes of 2/5 [ERG watts = 82% of FTP]
4 minutes of 3/5 [ERG watts = 86% of FTP]
4 minutes of 4/5 [ERG watts = 88% of FTP]
4 minutes of 5/5 [ERG watts = 84% of FTP]
5 minutes of Rest [ERG watts = 40% of FTP]
5 minutes of 1/4 [ERG watts = 78% of FTP]
5 minutes of 2/4 [ERG watts = 85% of FTP]
5 minutes of 3/4 [ERG watts = 83% of FTP]
5 minutes of 4/4 [ERG watts = 89% of FTP]
5 minutes of Rest [ERG watts = 40% of FTP]
4 minutes of 1/5 [ERG watts = 85% of FTP]
4 minutes of 2/5 [ERG watts = 88% of FTP]
4 minutes of 3/5 [ERG watts = 83% of FTP]
4 minutes of 4/5 [ERG watts = 90% of FTP]
4 minutes of 5/5 [ERG watts = 84% of FTP]
5 minutes of Cooldown [ERG watts = 40% 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]

VO2 Max 3 minute intervals

Author: mdwhaley

Category: Misc.

Total Time: 01:01:00

Summary

Intervals

8 minutes of Warmup at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 1 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 2 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 3 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 4 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 5 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 6 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 5 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 6 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
8 minutes of Cooldown at zone endurance with heart rate endurance [ERG watts = 60% of FTP]

VO2 Max intervals - 6 x 3 minutes

Author: coachtommy

Category: Misc.

Total Time: 00:58:00

Summary

Intervals

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]

Vo2 Max Ramp Test

Author: bgibney

Category: Misc.

Total Time: 00:16:00

Summary

Intervals

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]

Warm Up

Author: uk0ee6

Category: Misc.

Total Time: 00:19:00

Summary

Intervals

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

Wingate Classic

Author: cabopc

Category: Misc.

Total Time: 00:25:30

Summary

from the book The One-Minute Workout

Intervals

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

z1/z2

Author: laurenchandler

Category: Misc.

Total Time: 02:55:00

Summary

Intervals

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

Zwift - The Frothinator

Author: GV

Category: Misc.

Total Time: 01:00:00

Summary

Intervals

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


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