Muscular Endurance Workouts

NYTT 6x5 FTP

Author: NYTTCoach

Category: Muscular endurance

Total Time: 01:00:00

10 minutes of Warm Up [ERG watts = 50% of FTP]
30 seconds of Surge [ERG watts = 110% of FTP]
2 minutes of Recovery [ERG watts = 50% of FTP]
30 seconds of Surge [ERG watts = 130% of FTP]
2 minutes of Recovery [ERG watts = 50% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
5 minutes of Rest [ERG watts = 50% of FTP]

2 x 20 @ 90% with Bursts at 100 and above

Author: MHodge

Category: Muscular endurance

Total Time: 02:05:00

2 x 20 workout workout done at 90% FTP with bursts at and above ftp. Comfortable enough to do daily

5 minutes of Warm Up [ERG watts = 50% of FTP]
1 minute of Spin [ERG watts = 80% of FTP]
1 minute of Rest [ERG watts = 50% of FTP]
1 minute of Spin [ERG watts = 85% of FTP]
2 minutes of Rest [ERG watts = 50% of FTP]
5 minutes of 90% [ERG watts = 90% of FTP]
1 minute of 105% [ERG watts = 105% of FTP]
1 minute of Under [ERG watts = 85% of FTP]
3 minutes of 90% [ERG watts = 90% of FTP]
1 minute of Burst [ERG watts = 105% of FTP]
1 minute of 80% [ERG watts = 85% of FTP]
3 minutes of 90% [ERG watts = 90% of FTP]
1 minute of 105% [ERG watts = 105% of FTP]
1 minute of 80% [ERG watts = 85% of FTP]
2 minutes of 90% [ERG watts = 90% of FTP]
1 minute of 105 [ERG watts = 105% of FTP]
5 minutes of Rest [ERG watts = 50% of FTP]
5 minutes of 90 [ERG watts = 90% of FTP]
1 minute of 105 [ERG watts = 105% of FTP]
1 minute of 80 [ERG watts = 85% of FTP]
3 minutes of 90 [ERG watts = 90% of FTP]
1 minute of 107 [ERG watts = 107% of FTP]
1 minute of 80 [ERG watts = 85% of FTP]
3 minutes of 90 [ERG watts = 90% of FTP]
1 minute of 110 [ERG watts = 110% of FTP]
1 minute of 80 [ERG watts = 85% of FTP]
2 minutes of 90 [ERG watts = 90% of FTP]
1 minute of 115 [ERG watts = 115% of FTP]
1 hour 10 minutes of Cool Down [ERG watts = 50% of FTP]

2 x 20 sweetspot

Author: 781038693@facebook

Category: Muscular endurance

Total Time: 01:05:00

10 minutes of Warmup at cadence 90 and zone endurance
20 minutes of Interval 1 at cadence 90 and zone sub-LT
5 minutes of Rest at cadence 90 and zone recovery
20 minutes of Interval 2 at cadence 90 and zone sub-LT
10 minutes of War down at cadence 90 and zone endurance

2 x 20 with Bursts

Author: Markchandler

Category: Muscular endurance

Total Time: 01:02:30

2 x 20 workout with suprathreshold and subthreshold intervals mixed in to keep it interesting.

5 minutes of Warm Up [ERG watts = 50% of FTP]
1 minute of Spin [ERG watts = 80% of FTP]
1 minute of Rest [ERG watts = 50% of FTP]
1 minute of Spin [ERG watts = 80% of FTP]
2 minutes of Rest [ERG watts = 50% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 105% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 107% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 110% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
2 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Last Burst! [ERG watts = 115% of FTP]
7 minutes 30 seconds of Rest [ERG watts = 50% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 105% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 107% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 110% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
2 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Last Burst! [ERG watts = 115% of FTP]
5 minutes of Cool Down

20 min Threshold Intervals

Author: imi_admin

Category: Muscular endurance

Total Time: 01:35:00

This workout is a killer for well trained athletes only. It can be difficult to find enough road for this on a bike. Another classic rowing workout for the purpose of raising your anaerobic threshold.

15 minutes of warm up
20 minutes at zone lactate threshold
5 minutes at zone recovery
20 minutes at zone lactate threshold
5 minutes at zone recovery
20 minutes at zone lactate threshold
10 minutes of cool down at zone recovery

2:30 Ironman 70.3 Mont Tremblant

Author: sckor

Category: Muscular endurance

Total Time: 02:44:21

Based on a Best Bike Split generated plan for a simulated 2h30min Mont Tremblant 70.3. Meant for use with a KICKR.

Added a 10min warm up and a 5min cool down.

Data used to build the Best Bike Split model was recorded from my Garmin during the 2014 70.3 at Mont Tremblant.

10 minutes of Warm Up at cadence 90 and zone recovery with heart rate recovery [ERG watts = 55% of FTP]
2 minutes 3 seconds at zone sub-LT [ERG watts = 78% of FTP]
2 minutes 1 seconds at zone sub-LT [ERG watts = 84% of FTP]
34 seconds at zone recovery [ERG watts = 56% of FTP]
51 seconds at zone lactate threshold [ERG watts = 94% of FTP]
2 minutes 31 seconds at zone sub-LT [ERG watts = 76% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 68% of FTP]
41 seconds at zone recovery [ERG watts = 55% of FTP]
2 minutes 57 seconds at zone sub-LT [ERG watts = 83% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 73% of FTP]
1 minute 17 seconds at zone lactate threshold [ERG watts = 92% of FTP]
1 minute 39 seconds at zone endurance [ERG watts = 68% of FTP]
4 minutes 7 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 29 seconds at zone sub-LT [ERG watts = 77% of FTP]
1 minute 33 seconds at zone endurance [ERG watts = 72% of FTP]
1 minute 26 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 17 seconds at zone sub-LT [ERG watts = 82% of FTP]
22 seconds at zone endurance [ERG watts = 67% of FTP]
46 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 25 seconds at zone recovery [ERG watts = 53% of FTP]
1 minute 13 seconds at zone endurance [ERG watts = 76% of FTP]
5 minutes 58 seconds at zone endurance [ERG watts = 76% of FTP]
6 minutes 21 seconds at zone endurance [ERG watts = 78% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 77% of FTP]
3 minutes 30 seconds at zone endurance [ERG watts = 73% of FTP]
2 minutes 33 seconds at zone sub-LT [ERG watts = 84% of FTP]
1 minute 29 seconds at zone endurance [ERG watts = 75% of FTP]
1 minute 44 seconds at zone lactate threshold [ERG watts = 90% of FTP]
1 minute 28 seconds at zone endurance [ERG watts = 64% of FTP]
23 seconds at zone endurance [ERG watts = 75% of FTP]
42 seconds at zone sub-LT [ERG watts = 77% of FTP]
1 minute 35 seconds at zone lactate threshold [ERG watts = 92% of FTP]
1 minute 43 seconds at zone endurance [ERG watts = 67% of FTP]
1 minute 28 seconds at zone sub-LT [ERG watts = 78% of FTP]
1 minute 51 seconds at zone endurance [ERG watts = 70% of FTP]
10 seconds at zone endurance [ERG watts = 65% of FTP]
1 minute 31 seconds at zone sub-LT [ERG watts = 83% of FTP]
3 minutes 26 seconds at zone sub-LT [ERG watts = 77% of FTP]
6 minutes 6 seconds at zone endurance [ERG watts = 75% of FTP]
6 minutes 10 seconds at zone sub-LT [ERG watts = 77% of FTP]
1 minute 27 seconds at zone endurance [ERG watts = 75% of FTP]
3 minutes 43 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 24 seconds at zone lactate threshold [ERG watts = 89% of FTP]
52 seconds at zone sub-LT [ERG watts = 82% of FTP]
1 minute 24 seconds at zone endurance [ERG watts = 61% of FTP]
1 minute 33 seconds at zone sub-LT [ERG watts = 81% of FTP]
1 minute 27 seconds at zone sub-LT [ERG watts = 77% of FTP]
2 minutes 4 seconds at zone endurance [ERG watts = 63% of FTP]
44 seconds at zone sub-LT [ERG watts = 76% of FTP]
1 minute 49 seconds at zone endurance [ERG watts = 69% of FTP]
59 seconds at zone sub-LT [ERG watts = 77% of FTP]
2 minutes 53 seconds at zone sub-LT [ERG watts = 79% of FTP]
26 seconds at zone sub-LT [ERG watts = 81% of FTP]
1 minute 42 seconds at zone endurance [ERG watts = 71% of FTP]
34 seconds at zone sub-LT [ERG watts = 76% of FTP]
2 minutes 35 seconds at zone sub-LT [ERG watts = 82% of FTP]
35 seconds at zone sub-LT [ERG watts = 76% of FTP]
1 minute 4 seconds at zone lactate threshold [ERG watts = 92% of FTP]
1 minute 15 seconds at zone endurance [ERG watts = 65% of FTP]
58 seconds at zone sub-LT [ERG watts = 83% of FTP]
2 minutes 26 seconds at zone endurance [ERG watts = 70% of FTP]
1 minute 26 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 56 seconds at zone sub-LT [ERG watts = 81% of FTP]
1 minute 47 seconds at zone sub-LT [ERG watts = 77% of FTP]
29 seconds at zone recovery [ERG watts = 54% of FTP]
54 seconds at zone lactate threshold [ERG watts = 94% of FTP]
1 minute 35 seconds at zone endurance [ERG watts = 68% of FTP]
44 seconds at zone endurance [ERG watts = 72% of FTP]
2 minutes 31 seconds at zone sub-LT [ERG watts = 85% of FTP]
1 minute 6 seconds at zone endurance [ERG watts = 66% of FTP]
1 minute 21 seconds at zone sub-LT [ERG watts = 77% of FTP]
43 seconds at zone lactate threshold [ERG watts = 93% of FTP]
1 minute 5 seconds at zone sub-LT [ERG watts = 79% of FTP]
1 minute 59 seconds at zone lactate threshold [ERG watts = 97% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 69% of FTP]
1 minute 15 seconds at zone lactate threshold [ERG watts = 100% of FTP]
1 minute 9 seconds at zone endurance [ERG watts = 63% of FTP]
4 minutes 4 seconds at zone sub-LT [ERG watts = 86% of FTP]
1 minute 34 seconds at zone endurance [ERG watts = 67% of FTP]
1 minute 17 seconds at zone endurance [ERG watts = 65% of FTP]
1 minute 41 seconds at zone lactate threshold [ERG watts = 91% of FTP]
33 seconds at zone recovery [ERG watts = 43% of FTP]
59 seconds at zone sub-LT [ERG watts = 84% of FTP]
45 seconds at zone recovery [ERG watts = 50% of FTP]
53 seconds at zone endurance [ERG watts = 75% of FTP]
21 seconds at zone recovery [ERG watts = 54% of FTP]
1 minute 13 seconds at zone endurance [ERG watts = 75% of FTP]
42 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 2 seconds at zone sub-LT [ERG watts = 79% of FTP]
1 minute 55 seconds at zone endurance [ERG watts = 68% of FTP]
5 minutes of Warm Down at zone recovery [ERG watts = 55% of FTP]

3-2-1 x 3

Author: 737296549@facebook

Category: Muscular endurance

Total Time: 01:01:00

10 minutes of Warm Up [ERG watts = 50% of FTP]
3 minutes of Effort [ERG watts = 85% of FTP]
3 minutes of Recovery [ERG watts = 40% of FTP]
2 minutes of Effort [ERG watts = 95% of FTP]
2 minutes of Recovery [ERG watts = 40% of FTP]
1 minute of Effort [ERG watts = 105% of FTP]
4 minutes of Recovery Long [ERG watts = 50% of FTP]
3 minutes of Effort [ERG watts = 85% of FTP]
3 minutes of Recovery [ERG watts = 40% of FTP]
2 minutes of Effort [ERG watts = 95% of FTP]
2 minutes of Recovery [ERG watts = 40% of FTP]
1 minute of Effort [ERG watts = 105% of FTP]
4 minutes of Recovery Long [ERG watts = 50% of FTP]
3 minutes of Effort [ERG watts = 85% of FTP]
3 minutes of Recovery [ERG watts = 40% of FTP]
2 minutes of Effort [ERG watts = 95% of FTP]
2 minutes of Recovery [ERG watts = 40% of FTP]
1 minute of Effort [ERG watts = 105% of FTP]
10 minutes of Cool Down [ERG watts = 45% of FTP]

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]

Advanced Cruise Intervals

Author: imi_admin

Category: Muscular endurance

Total Time: 01:15:00

Longer threshold intervals with short rest.

4 x 12 minutes.

10 minutes of warm up at zone recovery
12 minutes at zone lactate threshold
2 minutes at zone recovery
12 minutes at zone lactate threshold
2 minutes at zone recovery
12 minutes at zone lactate threshold
3 minutes at zone recovery
12 minutes at zone lactate threshold
10 minutes of cool down at zone recovery

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

Anaerobic Hills and Sweet spot

Author: abutts

Category: Muscular endurance

Total Time: 01:04:00

Warm up 10 min
Simulate a 3 minute climb by doing 4 x 3 minutes at about 120% of FTP.
3-minute recovery between intervals. Stay seated on each. 60-70 rpm.
Then ride 20 minutes at sweetspot.
Aero position. Stay smooth!
Warm down. - 10 min

10 minutes of Warm Up at zone endurance with heart rate endurance [Fixed resistance 1]
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
20 minutes of Sweet spot [ERG watts = 86% of FTP]
10 minutes of Cool down at zone endurance with heart rate endurance [Fixed resistance 1]

Beginner Cruise Intervals

Author: imi_admin

Category: Muscular endurance

Total Time: 00:53:00

Shortish threshold intervals with short rest.

4 x 6 minutes

10 minutes of warm up at zone recovery
6 minutes at zone lactate threshold
3 minutes at zone recovery
6 minutes at zone lactate threshold
3 minutes at zone recovery
6 minutes at zone lactate threshold
3 minutes at zone recovery
6 minutes at zone lactate threshold
10 minutes of cool down at zone recovery

Better Cycling - Sweet Spot Steps

Author: Witchdoctor

Category: Muscular endurance

Total Time: 01:19:00

This workout has been created to work at a percentage of your FTP - So as long as your FTP is correctly set in the iMi App then the wattage figures will automatically adjust to your training level
Assuming FTP = 280
Warm Up - 15mins Build from 100-280w + 5mins easy @ 150w.
Main Set - 2x15mins doing:
5mins @ 230w
5mins @ 250w
5mins @ 270w
Have 5mins @ 150w between the 2x15 to recover. Aim to keep cadence to 87-93rpm.
5-10mins Cool down at 150w.

Better Cycling
http://www.bettercycling.co.uk
Welcome to Better Cycling - cycling training from Mike Wilson and Iain Grant.
The Better Cycling team have the ideal mix of both scientific and competitive backgrounds. They bring outstanding experience in cycle / triathlon coaching, fitness assessments and Retul bike fitting.

Block: 15 min warm up

1 minute of 54% FTP [ERG watts = 54% of FTP]
1 minute of 57% FTP [ERG watts = 57% of FTP]
1 minute of 61% FTP [ERG watts = 61% of FTP]
1 minute of 64% FTP [ERG watts = 64% of FTP]
1 minute of 68% FTP [ERG watts = 68% of FTP]
1 minute of 71% FTP [ERG watts = 71% of FTP]
1 minute of 75% FTP [ERG watts = 75% of FTP]
1 minute of 78% FTP [ERG watts = 78% of FTP]
1 minute of 82% FTP [ERG watts = 82% of FTP]
1 minute of 86% FTP [ERG watts = 86% of FTP]
1 minute of 89% FTP [ERG watts = 89% of FTP]
1 minute of 93% FTP [ERG watts = 93% of FTP]
1 minute of 96% FTP [ERG watts = 96% of FTP]
1 minute of 100% FTP [ERG watts = 100% of FTP]
5 minutes of 54% FTP [ERG watts = 54% of FTP]

Block: Main Block

5 minutes of 82% FTP [ERG watts = 82% of FTP]
5 minutes of 90% FTP [ERG watts = 90% of FTP]
5 minutes of 96% FTP [ERG watts = 96% of FTP]
5 minutes of 54% FTP [ERG watts = 54% of FTP]
5 minutes of 82% FTP [ERG watts = 82% of FTP]
5 minutes of 90% FTP [ERG watts = 90% of FTP]
5 minutes of 96% FTP [ERG watts = 96% of FTP]
5 minutes of 54% FTP [ERG watts = 54% of FTP]
5 minutes of 82% FTP [ERG watts = 82% of FTP]
5 minutes of 90% FTP [ERG watts = 90% of FTP]
5 minutes of 96% FTP [ERG watts = 96% of FTP]

5 minutes of Warm Down [ERG watts = 54% of FTP]

Better Cycling - Tempo + 20s Big Gear Efforts

Author: Witchdoctor

Category: Muscular endurance

Total Time: 01:07:00

This workout has been created to work at a percentage of your FTP - So as long as your FTP is correctly set in the iMi App then the wattage figures will automatically adjust to your training level
Assuming FTP = 280

Warm Up for for 12mins building up to 100% FTP then take 5mins easy spinning.
Then go into 45mins of effort at 220-230w with a smooth steady cadence ~90rpm. Make the last 20secs of each 5th Minute a seated, HARD effort, push up by 1-2 gears and get revs up, aiming for ~420-500w. Look to get back to tempo levels straight after each effort if you can.
Cool down with 5-10mins easy spinning.

The 20 Sec efforts ARE NOT a flat out sprint. Before each one, get your cadence up to 95-100rpm, then try to sustain for the 20secs.

Better Cycling
http://www.bettercycling.co.uk
Welcome to Better Cycling - cycling training from Mike Wilson and Iain Grant.
The Better Cycling team have the ideal mix of both scientific and competitive backgrounds. They bring outstanding experience in cycle / triathlon coaching, fitness assessments and Retul bike fitting.

Block: Warm Up

1 minute of 56% FTP [ERG watts = 56% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 64% FTP [ERG watts = 64% of FTP]
1 minute of 68% FTP [ERG watts = 68% of FTP]
1 minute of 72% FTP [ERG watts = 72% of FTP]
1 minute of 76% FTP [ERG watts = 76% of FTP]
1 minute of 80% FTP [ERG watts = 80% of FTP]
1 minute of 84% FTP [ERG watts = 84% of FTP]
1 minute of 88% FTP [ERG watts = 88% of FTP]
1 minute of 92% FTP [ERG watts = 92% of FTP]
1 minute of 96% FTP [ERG watts = 96% of FTP]
1 minute of 100% FTP [ERG watts = 100% of FTP]
5 minutes of 56% FTP [ERG watts = 56% of FTP]

Block: Main Block

4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]

Block: Warm Down

5 minutes of Warm Down [ERG watts = 54% of FTP]

Criss-cross Threshold

Author: imi_admin

Category: Muscular endurance

Total Time: 00:55:00

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

15 minutes of warm up
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
2 minutes at zone lactate threshold
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
2 minutes at zone lactate threshold
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
2 minutes at zone lactate threshold
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
10 minutes at zone recovery

Mix of 2min and 4min intervals

Author: mikslush

Category: Muscular endurance

Total Time: 01:00:00

Ten minute warm-up in two-minute increases.

First main set is 10 two minute intervals with one minute of recovery, going from 90%FTP to 110%FTP.
Three minutes of recovery.

Second main set is 3 four minute intervals with two minutes of recovery, going from 95%FTP to 85%FTP.
One minute (or longer) of cool-down.

2 minutes of Warmup 1.5 [ERG watts = 40% of FTP]
2 minutes of Warmup 2.5 [ERG watts = 50% of FTP]
2 minutes of Warmup 3.5 [ERG watts = 60% of FTP]
2 minutes of Warmup 4.5 [ERG watts = 70% of FTP]
2 minutes of Warmup 5.5 [ERG watts = 60% of FTP]
2 minutes of 1.10 [ERG watts = 90% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 2.10 [ERG watts = 90% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 3.10 [ERG watts = 95% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 4.10 [ERG watts = 95% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 5.10 [ERG watts = 100% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 6.10 [ERG watts = 100% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 7.10 [ERG watts = 105% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 8.10 [ERG watts = 105% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 9.10 [ERG watts = 110% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 10.10 [ERG watts = 110% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
3 minutes of Spin recover [ERG watts = 55% of FTP]
4 minutes of 1.3 [ERG watts = 95% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
4 minutes of 2.3 [ERG watts = 90% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
4 minutes of 3.3 [ERG watts = 85% of FTP]
1 minute of Recover [ERG watts = 50% of FTP]

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

Author: dustinflint

Category: Muscular endurance

Total Time: 01:00:00

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

Peak-Form Pyramid

Author: mikslush

Category: Muscular endurance

Total Time: 01:15:00

Start with a 17 minute warmup.
Main set is up a pyramid and back down the other side. Rest is equal to previous interval. Starts with a 4min effort at 90%FTP, then 3min at 100%, then 2min at 110%, 1min at 120%, and 30 second sprint@125%--then work back down at same levels and times.
After the last 4-minute interval and rest, there's 5 minutes @85% just for fun before the 12-minute cooldown.

5 minutes of Warmup [ERG watts = 60% of FTP]
5 minutes of Warmup [ERG watts = 70% of FTP]
5 minutes of Warmup [ERG watts = 80% of FTP]
2 minutes of Easy [ERG watts = 50% of FTP]
4 minutes of Hard Tempo [ERG watts = 90% of FTP]
4 minutes of Rest [ERG watts = 75% of FTP]
3 minutes of Threshold [ERG watts = 100% of FTP]
3 minutes of Rest [ERG watts = 75% of FTP]
2 minutes of Near Max [ERG watts = 110% of FTP]
2 minutes of Rest [ERG watts = 75% of FTP]
1 minute of Max [ERG watts = 120% of FTP]
1 minute of Rest [ERG watts = 75% of FTP]
30 seconds of Sprint [ERG watts = 125% of FTP]
30 seconds of Rest [ERG watts = 70% of FTP]
1 minute of Max [ERG watts = 120% of FTP]
1 minute of Rest [ERG watts = 70% of FTP]
2 minutes of Near Max [ERG watts = 110% of FTP]
2 minutes of Rest [ERG watts = 70% of FTP]
3 minutes of Threshold [ERG watts = 100% of FTP]
3 minutes of Rest [ERG watts = 70% of FTP]
4 minutes of Hard Tempo [ERG watts = 90% of FTP]
4 minutes of Rest [ERG watts = 75% of FTP]
5 minutes of Endurance [ERG watts = 85% of FTP]
12 minutes of Cooldown [ERG watts = 65% of FTP]

Ride Fit ElliptiGO World Championships

Author: Ride-Fit

Category: Muscular endurance

Total Time: 01:14:34

Experience "real ride" action by getting the Ride Fit ElliptiGO World Championships training video from http://www.ride-fit.com/Shopping/Ride-Fit-ElliptiGO-World-Championships..... To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile
Start the workout @18 seconds into the video when the first tone is heard.
Its recommended that you activate "Silence Voice" in the app settings.

2 minutes 13 seconds at zone recovery [ERG watts = 45% of FTP]
46 seconds at zone endurance [ERG watts = 57% of FTP]
6 minutes 30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes 40 seconds at zone sub-LT [ERG watts = 92% of FTP]
4 minutes 19 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 29 seconds at zone sub-LT [ERG watts = 92% of FTP]
1 minute 42 seconds at zone lactate threshold [ERG watts = 96% of FTP]
6 minutes 39 seconds at zone sub-LT [ERG watts = 92% of FTP]
47 seconds at zone lactate threshold [ERG watts = 96% of FTP]
27 seconds at zone endurance [ERG watts = 77% of FTP]
1 minute 21 seconds at zone super-LT [ERG watts = 99% of FTP]
43 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 16 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
51 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 11 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
37 seconds at zone sub-maximal [ERG watts = 121% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
37 seconds at zone sub-maximal [ERG watts = 121% of FTP]
52 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
41 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
40 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 22 seconds at zone sub-maximal [ERG watts = 121% of FTP]
40 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
49 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 29 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 36 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes 18 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 6 seconds at zone sub-maximal [ERG watts = 121% of FTP]
56 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 121% of FTP]
47 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
2 minutes 56 seconds at zone sub-maximal [ERG watts = 121% of FTP]
26 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
28 seconds at zone sub-maximal [ERG watts = 121% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
56 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 44 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
3 minutes 33 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes 1 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
3 minutes 39 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 18 seconds at zone sub-maximal [ERG watts = 126% of FTP]
1 minute 30 seconds at zone sub-maximal [ERG watts = 145% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 126% of FTP]
3 minutes 36 seconds at zone recovery [ERG watts = 39% of FTP]

Ride Fit Un Paseo En Bicicleta Perfecta

Author: Ride-Fit

Category: Muscular endurance

Total Time: 01:36:56

Experience "real ride" action by getting the Ride Fit Un Paseo En Bicicleta Perfecta training video from http://www.ride-fit.com/Shopping/Ride-Fit-Un-Paseo-En-Bicicleta-Perfecta.... To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile
Start the workout @18 seconds into the video when the first tone is heard.
Its recommended that you activate "Silence Voice" in the app settings.

2 minutes 5 seconds at zone recovery [ERG watts = 43% of FTP]
28 seconds at zone endurance [ERG watts = 60% of FTP]
29 seconds at zone sub-LT [ERG watts = 91% of FTP]
32 seconds at zone sub-LT [ERG watts = 87% of FTP]
16 seconds at zone sub-LT [ERG watts = 91% of FTP]
56 seconds at zone sub-LT [ERG watts = 87% of FTP]
10 seconds at zone sub-LT [ERG watts = 91% of FTP]
14 seconds at zone endurance [ERG watts = 74% of FTP]
16 seconds at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 14 seconds at zone sub-LT [ERG watts = 87% of FTP]
1 minute 7 seconds at zone sub-LT [ERG watts = 91% of FTP]
27 seconds at zone endurance [ERG watts = 74% of FTP]
1 minute 27 seconds at zone lactate threshold [ERG watts = 95% of FTP]
20 seconds at zone endurance [ERG watts = 78% of FTP]
1 minute 15 seconds at zone lactate threshold [ERG watts = 95% of FTP]
43 seconds at zone sub-LT [ERG watts = 91% of FTP]
56 seconds at zone sub-LT [ERG watts = 89% of FTP]
12 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 3 seconds at zone sub-LT [ERG watts = 89% of FTP]
15 seconds at zone lactate threshold [ERG watts = 95% of FTP]
42 seconds at zone sub-LT [ERG watts = 91% of FTP]
3 minutes 57 seconds at zone sub-LT [ERG watts = 87% of FTP]
1 minute 28 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 55 seconds at zone sub-LT [ERG watts = 87% of FTP]
1 minute 44 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
19 seconds at zone maximal [ERG watts = 163% of FTP]
2 minutes 18 seconds at zone sub-maximal [ERG watts = 120% of FTP]
51 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 45 seconds at zone maximal [ERG watts = 163% of FTP]
13 seconds at zone sub-maximal [ERG watts = 120% of FTP]
11 seconds at zone sub-LT [ERG watts = 91% of FTP]
47 seconds at zone endurance [ERG watts = 61% of FTP]
20 seconds at zone endurance [ERG watts = 78% of FTP]
28 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 55 seconds at zone sub-LT [ERG watts = 84% of FTP]
38 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 11 seconds at zone sub-LT [ERG watts = 84% of FTP]
30 seconds at zone sub-LT [ERG watts = 89% of FTP]
28 seconds at zone lactate threshold [ERG watts = 95% of FTP]
55 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 45 seconds at zone sub-LT [ERG watts = 91% of FTP]
21 seconds at zone lactate threshold [ERG watts = 95% of FTP]
33 seconds at zone sub-LT [ERG watts = 89% of FTP]
39 seconds at zone endurance [ERG watts = 68% of FTP]
15 seconds at zone sub-LT [ERG watts = 89% of FTP]
40 seconds at zone lactate threshold [ERG watts = 95% of FTP]
23 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 3 seconds at zone lactate threshold [ERG watts = 95% of FTP]
54 seconds at zone endurance [ERG watts = 78% of FTP]
43 seconds at zone sub-LT [ERG watts = 91% of FTP]
22 seconds at zone endurance [ERG watts = 61% of FTP]
46 seconds at zone sub-LT [ERG watts = 89% of FTP]
21 seconds at zone sub-LT [ERG watts = 91% of FTP]
44 seconds at zone sub-LT [ERG watts = 89% of FTP]
2 minutes 35 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 14 seconds at zone endurance [ERG watts = 78% of FTP]
1 minute 13 seconds at zone sub-LT [ERG watts = 89% of FTP]
21 seconds at zone lactate threshold [ERG watts = 95% of FTP]
31 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 23 seconds at zone endurance [ERG watts = 74% of FTP]
43 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 16 seconds at zone lactate threshold [ERG watts = 95% of FTP]
3 minutes 45 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 17 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 2 seconds at zone sub-LT [ERG watts = 91% of FTP]
36 seconds at zone lactate threshold [ERG watts = 95% of FTP]
18 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 12 seconds at zone lactate threshold [ERG watts = 95% of FTP]
35 seconds at zone sub-LT [ERG watts = 91% of FTP]
36 seconds at zone sub-LT [ERG watts = 87% of FTP]
39 seconds at zone sub-LT [ERG watts = 91% of FTP]
31 seconds at zone lactate threshold [ERG watts = 95% of FTP]
35 seconds at zone sub-LT [ERG watts = 89% of FTP]
52 seconds at zone lactate threshold [ERG watts = 95% of FTP]
57 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 36 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 3 seconds at zone sub-LT [ERG watts = 91% of FTP]
16 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 43 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 3 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 26 seconds at zone endurance [ERG watts = 78% of FTP]
1 minute 3 seconds at zone lactate threshold [ERG watts = 95% of FTP]
2 minutes 57 seconds at zone sub-LT [ERG watts = 91% of FTP]
33 seconds at zone endurance [ERG watts = 74% of FTP]
11 seconds at zone lactate threshold [ERG watts = 95% of FTP]
25 seconds at zone sub-LT [ERG watts = 89% of FTP]
38 seconds at zone lactate threshold [ERG watts = 95% of FTP]
18 seconds at zone sub-LT [ERG watts = 89% of FTP]
27 seconds at zone lactate threshold [ERG watts = 95% of FTP]
23 seconds at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 8 seconds at zone endurance [ERG watts = 74% of FTP]
1 minute 31 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 14 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 24 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 2 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 25 seconds at zone sub-LT [ERG watts = 87% of FTP]
14 seconds at zone sub-LT [ERG watts = 91% of FTP]
20 seconds at zone endurance [ERG watts = 61% of FTP]
6 seconds at zone endurance [ERG watts = 61% of FTP]
3 minutes 50 seconds at zone recovery [ERG watts = 37% of FTP]

See Saw

Author: 10156245952186435@facebook

Category: Muscular endurance

Total Time: 01:03:00

10 minute warmup
Effort build

Block: Warm up

10 minutes of Easy at zone recovery
3 minutes [ERG watts = 60% of FTP]
2 minutes [ERG watts = 75% of FTP]
1 minute [ERG watts = 100% of FTP]
1 minute at zone VO2-MAX
3 minutes of Easy at zone recovery

Block: OD Efforts

3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at cadence 65 [ERG watts = 80% of FTP]
3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at zone recovery
3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at cadence 65 [ERG watts = 80% of FTP]
3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at zone recovery
3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at cadence 65 [ERG watts = 80% of FTP]
3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at zone recovery

Block: Cool down

Sub-LT intervals

Author: bassounds

Category: Muscular endurance

Total Time: 01:50:00

After a 15 or more minutes in zone 2, complete 2x20(5) in zone 3. Power may rise into zone 4 if possible, but HR should remain in zone 3 for the duration of the interval. 2 sets of a 20 min effort and 5 min recovery.

As a variation, cadence is maintained at 50-70 RPM for the duration of the 20 min interval. This further increases muscular endurance and cycling specific strength.

30 minutes of zone 2 at cadence 80 to 100 and zone endurance
20 minutes at cadence 75 to 100 and zone sub-LT
5 minutes at cadence 80 to 100 and zone recovery
20 minutes at cadence 80 to 100 and zone sub-LT
5 minutes at cadence 80 to 100 and zone recovery
30 minutes of Zone 2 at cadence 80 to 100 and zone endurance

SufferFest Angels 2015v12

Author: paulknellwolf

Category: Muscular endurance

Total Time: 00:55:41

Bring this workout to life. Get The Sufferfest's Angels training video. Available at www.thesufferfest.com/video-sufferfests/details-angels
Start workout clock when word "Angels" appears on the screen (@ 1:13)

47 seconds of Intro RPE 2.0 [ERG watts = 50% of FTP]
1 minute 30 seconds of Warmup 1 RPE 4.0 at cadence 90 [ERG watts = 70% of FTP]
1 minute of Warmup 2 RPE 6.0 at cadence 90 [ERG watts = 85% of FTP]
1 minute 17 seconds of Warmup 3 RPE 6.5 at cadence 90 [ERG watts = 90% of FTP]
1 minute of Warmup 4 RPE 7.0 at cadence 100 [ERG watts = 95% of FTP]
20 seconds of Warmup 5 RPE 8.0 at cadence 100 [ERG watts = 105% of FTP]
40 seconds of Warmup 6 RPE 7.0 at cadence 100 [ERG watts = 95% of FTP]
43 seconds of Warmup 7 RPE 6.0 at cadence 90 [ERG watts = 85% of FTP]
1 minute of Up and Over 1 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 2 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
1 minute of Up and Over 3 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 4 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
1 minute of Up and Over 5 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 6 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
1 minute of Up and Over 7 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 8 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
1 minute of Up and Over 9 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 10 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
3 minutes of Relax RPE 3.0 at cadence 90 [ERG watts = 56% of FTP]
38 seconds of Climb 1 - 1 RPE 6.5 at cadence 75 [ERG watts = 90% of FTP]
46 seconds of Climb 1 - 2 RPE 7.5 at cadence 75 [ERG watts = 100% of FTP]
1 minute 3 seconds of Climb 1 - 3 RPE 8.0 at cadence 75 [ERG watts = 105% of FTP]
48 seconds of Climb 1 - 4 RPE 9.0 at cadence 75 [ERG watts = 120% of FTP]
34 seconds of Climb 1 - 5 RPE 7.0 at cadence 90 [ERG watts = 95% of FTP]
23 seconds of Climb 1 - 6 RPE 7.5 at cadence 75 [ERG watts = 100% of FTP]
34 seconds of Climb 1 - 7 RPE 8.5 at cadence 75 [ERG watts = 110% of FTP]
1 minute 31 seconds of Climb 1 - 8 RPE 7.5 at cadence 75 [ERG watts = 100% of FTP]
1 minute 27 seconds of Climb 1 - 9 RPE 8.0 at cadence 75 [ERG watts = 105% of FTP]
16 seconds of Climb 1 - 10 RPE 10 at cadence 90 [ERG watts = 140% of FTP]
4 minutes of Recovery RPE 3.0 at cadence 90 [ERG watts = 56% of FTP]
7 seconds of Climb 2 - 1 RPE 6.5 at cadence 80 [ERG watts = 90% of FTP]
13 seconds of Climb 2 - 2 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
26 seconds of Climb 2 - 3 RPE 7.0 at cadence 90 [ERG watts = 95% of FTP]
2 minutes 4 seconds of Climb 2 - 4 RPE 7.5 at cadence 80 [ERG watts = 100% of FTP]
19 seconds of Climb 2 - 5 RPE 7.0 at cadence 80 [ERG watts = 95% of FTP]
13 seconds of Climb 2 - 6 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
1 minute 18 seconds of Climb 2 - 7 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
2 minutes 17 seconds of Climb 2 - 8 RPE 8.5 at cadence 80 [ERG watts = 110% of FTP]
11 seconds of Climb 2 - 9 RPE 9.0 at cadence 100 [ERG watts = 120% of FTP]
52 seconds of Climb 2 - 10 RPE 8.5 at cadence 80 [ERG watts = 110% of FTP]
4 minutes of Recovery RPE 3.0 at cadence 90 [ERG watts = 56% of FTP]
28 seconds of Climb 3 - 1 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
15 seconds of Climb 3 - 2 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
58 seconds of Climb 3 - 3 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
14 seconds of Climb 3 - 4 RPE 8.5 at cadence 80 [ERG watts = 110% of FTP]
25 seconds of Climb 3 - 5 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
13 seconds of Climb 3 - 6 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
35 seconds of Climb 3 - 7 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
13 seconds of Climb 3 - 8 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
16 seconds of Climb 3 - 9 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
10 seconds of Climb 3 - 10 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
32 seconds of Climb 3 - 11 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
9 seconds of Climb 3 - 12 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
14 seconds of Climb 3 - 13 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
15 seconds of Climb 3 - 14 RPE 7.0 at cadence 80 [ERG watts = 95% of FTP]
38 seconds of Climb 3 - 15 RPE 8.5 at cadence 80 [ERG watts = 110% of FTP]
26 seconds of Climb 3 - 16 RPE 7.5 at cadence 80 [ERG watts = 100% of FTP]
1 minute of Climb 3 - 17 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
14 seconds of Climb 3 - 18 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
24 seconds of Climb 3 - 19 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
21 seconds of Climb 3 - 20 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
3 minutes 24 seconds of Recovery RPE 3.0 at cadence 95 [ERG watts = 56% of FTP]

Sweet spot 3x10

Author: abutts

Category: Muscular endurance

Total Time: 01:00:00

10 min warm up
3x10 min Sweet spot
2 min rest between
CD

10 minutes of Warm Up [Fixed resistance 1]
10 minutes of 1x10 min Sweet spot [ERG watts = 88% of FTP]
2 minutes of Rest at zone recovery [Fixed resistance 1]
10 minutes of 1x10 min Sweet spot [ERG watts = 88% of FTP]
2 minutes of Rest at zone recovery [Fixed resistance 1]
10 minutes of 1x10 min Sweet spot [ERG watts = 88% of FTP]
2 minutes of Rest at zone recovery [Fixed resistance 1]
14 minutes of Cool down at zone endurance [Fixed resistance 1]

TheSufferFest.com's Angels

Author: Ransom

Category: Muscular endurance

Total Time: 01:03:28

Bring this workout to life. Get The Sufferfest's Angels training video. Available at www.thesufferfest.com/video-sufferfests/details-angels
Start workout clock when word "Angels" appears on the screen (@ 1:16)

2 minutes 5 seconds at zone endurance [ERG watts = 63% of FTP]
3 minutes 44 seconds at zone endurance [ERG watts = 63% of FTP]
27 seconds at zone sub-LT [ERG watts = 89% of FTP]
34 seconds at zone endurance [ERG watts = 63% of FTP]
57 seconds at zone endurance [ERG watts = 76% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
53 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 2 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
55 seconds at zone lactate threshold [ERG watts = 95% of FTP]
58 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
58 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 7 seconds at zone lactate threshold [ERG watts = 95% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 26 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 5 seconds at zone lactate threshold [ERG watts = 95% of FTP]
4 minutes 17 seconds at zone endurance [ERG watts = 63% of FTP]
34 seconds at zone super-LT [ERG watts = 101% of FTP]
41 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
26 seconds at zone super-LT [ERG watts = 101% of FTP]
11 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
41 seconds at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 45 seconds at zone super-LT [ERG watts = 101% of FTP]
53 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 43 seconds at zone super-LT [ERG watts = 101% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
4 minutes 44 seconds at zone endurance [ERG watts = 63% of FTP]
2 minutes 5 seconds at zone sub-LT [ERG watts = 89% of FTP]
2 minutes 5 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 50 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 57 seconds at zone sub-maximal [ERG watts = 121% of FTP]
4 minutes 54 seconds at zone endurance [ERG watts = 63% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
12 seconds at zone sub-maximal [ERG watts = 127% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
20 seconds at zone sub-maximal [ERG watts = 127% of FTP]
56 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
35 seconds at zone sub-maximal [ERG watts = 127% of FTP]
19 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
6 seconds at zone sub-maximal [ERG watts = 121% of FTP]
21 seconds at zone sub-maximal [ERG watts = 127% of FTP]
34 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
12 seconds at zone sub-maximal [ERG watts = 127% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
11 seconds at zone sub-maximal [ERG watts = 127% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone sub-maximal [ERG watts = 121% of FTP]
16 seconds at zone sub-maximal [ERG watts = 127% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
15 seconds at zone sub-maximal [ERG watts = 127% of FTP]
16 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
9 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 4 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
21 seconds at zone sub-maximal [ERG watts = 140% of FTP]
6 minutes 1 seconds at zone recovery [ERG watts = 50% of FTP]

TheSufferFest.com's ISLAGIATT

Author: knuky

Category: Muscular endurance

Total Time: 01:54:50

Bring this workout to life. Get The Sufferfest's ISLAGIATT training video. Available at www.thesufferfest.com/video-sufferfests/islagiatt
Start workout clock when words "It Seemed Like a Good Idea at the Time" appear on the screen (@ 1:10)

5 minutes 6 seconds of Warmup at zone recovery [ERG watts = 50% of FTP]
1 minute 59 seconds of Pick It Up at zone endurance [ERG watts = 63% of FTP]
31 seconds of Recover at zone recovery [ERG watts = 50% of FTP]
2 minutes 1 seconds of Climbing at zone sub-LT [ERG watts = 89% of FTP]
38 seconds of Recover at zone recovery [ERG watts = 50% of FTP]
1 minute 44 seconds of Glowworm Attacks at zone lactate threshold [ERG watts = 95% of FTP]
48 seconds of Recover at zone recovery [ERG watts = 50% of FTP]
1 minute 51 seconds of Whoa at zone super-LT [ERG watts = 101% of FTP]
33 seconds of Dont Work at zone recovery [ERG watts = 50% of FTP]
1 minute 56 seconds of Stiff Climb at zone VO2-MAX [ERG watts = 108% of FTP]
3 minutes 1 seconds of Recover at zone recovery [ERG watts = 50% of FTP]
52 seconds of Climb 1 at zone sub-LT [ERG watts = 89% of FTP]
1 minute 47 seconds of Ramp It Up at zone super-LT [ERG watts = 101% of FTP]
35 seconds of A Bit More at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 36 seconds of Feed Break at zone sub-LT [ERG watts = 89% of FTP]
30 seconds of Bluebell Attacks at zone sub-maximal [ERG watts = 127% of FTP]
2 minutes 44 seconds of Settle Down at zone super-LT [ERG watts = 101% of FTP]
16 seconds of Flat Out Attack at zone sub-maximal [ERG watts = 140% of FTP]
19 seconds of Sit Stay Solid at zone VO2-MAX [ERG watts = 114% of FTP]
41 seconds of All Together at zone sub-LT [ERG watts = 89% of FTP]
15 seconds of Surge at zone super-LT [ERG watts = 101% of FTP]
31 seconds of Flat Section at zone sub-LT [ERG watts = 89% of FTP]
55 seconds of Again at zone super-LT [ERG watts = 101% of FTP]
49 seconds of Short Decent at zone lactate threshold [ERG watts = 95% of FTP]
3 minutes 5 seconds of Back Upward at zone super-LT [ERG watts = 101% of FTP]
3 minutes 3 seconds of Decent at zone recovery [ERG watts = 50% of FTP]
1 minute 24 seconds of Climb 2 at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 28 seconds of Really Steep at zone VO2-MAX [ERG watts = 114% of FTP]
12 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
42 seconds of Settle Down at zone super-LT [ERG watts = 101% of FTP]
48 seconds of Big Gear at zone VO2-MAX [ERG watts = 108% of FTP]
10 seconds of Attack at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 15 seconds of Settle Down at zone super-LT [ERG watts = 101% of FTP]
12 seconds of Move Up at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 8 seconds of Steady On at zone super-LT [ERG watts = 101% of FTP]
18 seconds of Attack Them at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 58 seconds of Steady On at zone super-LT [ERG watts = 101% of FTP]
53 seconds of Ease Into It at zone lactate threshold [ERG watts = 95% of FTP]
50 seconds of Big Grind at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 45 seconds of Flattening Out at zone super-LT [ERG watts = 101% of FTP]
6 seconds of Attack at zone sub-maximal [ERG watts = 121% of FTP]
18 seconds of Hold On at zone VO2-MAX [ERG watts = 114% of FTP]
54 seconds of Easing Off at zone VO2-MAX [ERG watts = 108% of FTP]
48 seconds of Very Steep at zone VO2-MAX [ERG watts = 108% of FTP]
20 seconds of Leveling Out at zone super-LT [ERG watts = 101% of FTP]
19 seconds of Steep Again at zone VO2-MAX [ERG watts = 114% of FTP]
7 seconds of Surprise Attack at zone sub-maximal [ERG watts = 127% of FTP]
2 minutes 2 seconds of Strong To The Top at zone VO2-MAX [ERG watts = 108% of FTP]
5 minutes 1 seconds of Decent at zone recovery [ERG watts = 50% of FTP]
3 minutes 13 seconds of Climb 3 at zone super-LT [ERG watts = 101% of FTP]
45 seconds of Attack at zone VO2-MAX [ERG watts = 114% of FTP]
3 minutes of Nice Work at zone super-LT [ERG watts = 101% of FTP]
21 seconds of Attack at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 8 seconds of Back to Tempo at zone VO2-MAX [ERG watts = 108% of FTP]
16 seconds of Get Up There at zone VO2-MAX [ERG watts = 111% of FTP]
22 seconds of Back In at zone super-LT [ERG watts = 101% of FTP]
28 seconds of Stay On It at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 55 seconds of Tempo at zone super-LT [ERG watts = 101% of FTP]
1 minute 13 seconds of Watch Him at zone VO2-MAX [ERG watts = 105% of FTP]
26 seconds of Short Decent at zone endurance [ERG watts = 76% of FTP]
27 seconds of Upward Again at zone lactate threshold [ERG watts = 95% of FTP]
30 seconds of Attack at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 1 seconds of Steady On at zone super-LT [ERG watts = 101% of FTP]
2 minutes 40 seconds of Getting Steeper at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute of This is glorious at zone VO2-MAX [ERG watts = 111% of FTP]
43 seconds of Pound It at zone VO2-MAX [ERG watts = 114% of FTP]
32 seconds of Take It at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 9 seconds of Descent at zone endurance [ERG watts = 63% of FTP]
47 seconds of Surge at zone endurance [ERG watts = 76% of FTP]
31 seconds of Surge at zone lactate threshold [ERG watts = 95% of FTP]
24 seconds of Settle Down at zone endurance [ERG watts = 63% of FTP]
3 minutes 35 seconds of Whoa Latch On at zone endurance [ERG watts = 76% of FTP]
31 seconds of Hang On at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 15 seconds of Theyre Weakening at zone recovery [ERG watts = 50% of FTP]
25 seconds of Climb 4 at zone super-LT [ERG watts = 101% of FTP]
20 seconds of Columbian Attack at zone sub-maximal [ERG watts = 140% of FTP]
41 seconds of Grind Time at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 31 seconds of Strong Climbing at zone VO2-MAX [ERG watts = 108% of FTP]
31 seconds of Drift Back at zone lactate threshold [ERG watts = 95% of FTP]
45 seconds of Hold Bluebell at zone VO2-MAX [ERG watts = 114% of FTP]
11 seconds of Back in the day at zone lactate threshold [ERG watts = 95% of FTP]
49 seconds of Bluebell Attacks at zone VO2-MAX [ERG watts = 114% of FTP]
40 seconds of Tempo at zone super-LT [ERG watts = 101% of FTP]
20 seconds of Bluebell Attacks at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds of Sit Down at zone VO2-MAX [ERG watts = 114% of FTP]
10 seconds of When it was fun at zone lactate threshold [ERG watts = 95% of FTP]
17 seconds of Steeper Stand Up at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds of Back in the day at zone lactate threshold [ERG watts = 95% of FTP]
21 seconds of Your Turn Attack at zone VO2-MAX [ERG watts = 114% of FTP]
16 seconds of Counter Attack at zone sub-maximal [ERG watts = 127% of FTP]
31 seconds of Hold it over the top at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 10 seconds of Down to the valley at zone recovery [ERG watts = 50% of FTP]
18 seconds of Small rise at zone endurance [ERG watts = 76% of FTP]
38 seconds of Flat Run Into The Finish at zone endurance [ERG watts = 63% of FTP]
22 seconds of Attack at zone lactate threshold [ERG watts = 95% of FTP]
57 seconds of Sit In at zone endurance [ERG watts = 63% of FTP]
15 seconds of Attack at zone sub-maximal [ERG watts = 127% of FTP]
9 seconds of Settle Down at zone endurance [ERG watts = 63% of FTP]
12 seconds of Attack at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds of Steady at zone endurance [ERG watts = 76% of FTP]
23 seconds of Attack at zone VO2-MAX [ERG watts = 108% of FTP]
10 seconds of Counter Attack at zone VO2-MAX [ERG watts = 114% of FTP]
35 seconds of Steady at zone endurance [ERG watts = 76% of FTP]
22 seconds of Arrrrrrgh at zone VO2-MAX [ERG watts = 114% of FTP]
6 seconds of Steady at zone endurance [ERG watts = 76% of FTP]
23 seconds of Attack at zone sub-maximal [ERG watts = 127% of FTP]
11 seconds of Steady at zone endurance [ERG watts = 76% of FTP]
1 minute 28 seconds of Drilling It at zone VO2-MAX [ERG watts = 114% of FTP]
50 seconds of Stay Calm at zone endurance [ERG watts = 76% of FTP]
13 seconds of Accelerate at zone super-LT [ERG watts = 101% of FTP]
15 seconds of Glory at zone sub-maximal [ERG watts = 140% of FTP]
5 minutes 2 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]

TheSufferFest.com's The Hunted

Author: Ransom

Category: Muscular endurance

Total Time: 01:00:32

Bring this workout to life. Get The Sufferfest's The Hunted training video. Available at www.thesufferfest.com/video-sufferfests/thehunted
Start workout clock when words "The Hunted" appear on the screen (@ 58 seconds)

2 minutes 49 seconds at zone endurance [ERG watts = 63% of FTP]
2 minutes 49 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 6 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute 25 seconds at zone sub-LT [ERG watts = 89% of FTP]
53 seconds at zone lactate threshold [ERG watts = 95% of FTP]
30 seconds at zone sub-maximal [ERG watts = 127% of FTP]
5 minutes 17 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 50 seconds at zone endurance [ERG watts = 63% of FTP]
4 minutes 31 seconds at zone super-LT [ERG watts = 101% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 25 seconds at zone super-LT [ERG watts = 101% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
3 minutes 12 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 50 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
52 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes 39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
10 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 29 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 25 seconds at zone sub-maximal [ERG watts = 121% of FTP]
5 minutes 58 seconds at zone endurance [ERG watts = 63% of FTP]
25 seconds at zone lactate threshold [ERG watts = 95% of FTP]
36 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 18 seconds at zone lactate threshold [ERG watts = 95% of FTP]
21 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 24 seconds at zone lactate threshold [ERG watts = 95% of FTP]
50 seconds at zone lactate threshold [ERG watts = 95% of FTP]
10 seconds at zone sub-maximal [ERG watts = 127% of FTP]
42 seconds at zone lactate threshold [ERG watts = 95% of FTP]
20 seconds at zone sub-maximal [ERG watts = 127% of FTP]
33 seconds at zone lactate threshold [ERG watts = 95% of FTP]
30 seconds at zone sub-maximal [ERG watts = 127% of FTP]
22 seconds at zone lactate threshold [ERG watts = 95% of FTP]
40 seconds at zone sub-maximal [ERG watts = 127% of FTP]
11 seconds at zone lactate threshold [ERG watts = 95% of FTP]
52 seconds at zone sub-maximal [ERG watts = 127% of FTP]
33 seconds at zone sub-maximal [ERG watts = 127% of FTP]
4 minutes 57 seconds at zone endurance [ERG watts = 63% of FTP]

TheSufferFest.com's The Long Scream

Author: Ransom

Category: Muscular endurance

Total Time: 00:33:56

Bring this workout to life. Get The Sufferfest's The Long Scream training video. Available at www.thesufferfest.com/video-sufferfests/extra-shot-the-long-scream
Start workout clock when words "The Long Scream" appear on the screen (@ 1:10)

34 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 23 seconds at zone endurance [ERG watts = 76% of FTP]
45 seconds at zone super-LT [ERG watts = 101% of FTP]
7 seconds at zone lactate threshold [ERG watts = 95% of FTP]
49 seconds at zone super-LT [ERG watts = 101% of FTP]
10 seconds at zone lactate threshold [ERG watts = 95% of FTP]
55 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 53 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
42 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
6 seconds at zone super-LT [ERG watts = 101% of FTP]
40 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
7 seconds at zone super-LT [ERG watts = 101% of FTP]
16 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
6 seconds at zone super-LT [ERG watts = 101% of FTP]
4 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
5 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 18 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
7 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 56 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 43 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
7 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
6 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 34 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
54 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
4 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 25 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
4 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
24 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
57 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
26 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
1 minute 5 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
2 minutes 39 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
6 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
35 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
48 seconds at zone sub-maximal [ERG watts = 121% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
55 seconds at zone sub-maximal [ERG watts = 121% of FTP]
6 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
16 seconds at zone sub-maximal [ERG watts = 121% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone sub-maximal [ERG watts = 121% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes 9 seconds at zone recovery [ERG watts = 50% of FTP]

TR Carson +4

Author: mwlife

Category: Muscular endurance

Total Time: 02:00:00

12x 5-7 min intervalls between 88-94% ftp total of 72 min (sweet spot work)

Goal: muscular endurance

3 minutes of Warm Up [ERG watts = 50% of FTP]
3 minutes of 64 Percent [ERG watts = 64% of FTP]
3 minutes of 77 Percent [ERG watts = 77% of FTP]
3 minutes of 90 Percent [ERG watts = 90% of FTP]
5 minutes of 50 Percent [ERG watts = 50% of FTP]
5 minutes of 88 Percent 1 [ERG watts = 88% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
5 minutes of 92 Percent 2 [ERG watts = 92% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
6 minutes of 90 Percent 3 [ERG watts = 90% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
6 minutes of 94 Percent 4 [ERG watts = 94% of FTP]
4 minutes of 50 Percent [ERG watts = 50% of FTP]
7 minutes of 88 Percent 1 [ERG watts = 88% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
7 minutes of 92 Percent 2 [ERG watts = 92% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
7 minutes of 90 Percent 3 [ERG watts = 90% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
7 minutes of 94 Percent 4 [ERG watts = 94% of FTP]
4 minutes of 50 Percent [ERG watts = 50% of FTP]
6 minutes of 88 Percent 1 [ERG watts = 88% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
6 minutes of 92 Percent 2 [ERG watts = 92% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
5 minutes of 90 Percent 3 [ERG watts = 90% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
5 minutes of 94 Percent 4 [ERG watts = 94% of FTP]
5 minutes of 50 Percent [ERG watts = 50% of FTP]

VO2 Spinners

Author: jamescbdunn

Category: Muscular endurance

Total Time: 00:48:00

10 minutes of Warm Up at cadence 100 and zone endurance
4 minutes of On at cadence 125 and zone lactate threshold
3 minutes of Off at cadence 100 and zone recovery
4 minutes of On at cadence 125 and zone lactate threshold
3 minutes of Off at cadence 100 and zone recovery
4 minutes of On at cadence 125 and zone lactate threshold
3 minutes of Off at cadence 100 and zone recovery
4 minutes of On at cadence 125 and zone lactate threshold
3 minutes of Off at cadence 100 and zone recovery
10 minutes of Cool Down at cadence 100 and zone endurance