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Indoor Stage Race

From http://cadencecycling.com

CADENCE INDOOR STAGE RACE!!

10:00 Warm Up and Calibrate

STAGE 1 - Prologue TT (uphill - use climbing blocks)

STAGE 2 - Road Race, Breakaway, and Race Winning Attack

STAGE 3 - Criterium with Sprint Finish

Cool Down - 10 min

Total Time: 01:02:15
Category: Sustained Power
Author: Ransom

Technique, Perceived Exertion

From http://cadencecycling.com

Goals of workout:
Technique
Application of Perceived Exertion

Warm Up and Calibrate
Fast Cadence/Over Gear
SubLT - Zone 3 Effort
VO2 Max Effort - Zone 5
Lactate Threshold/SuperLT Effort - Zone 4a and 4b
SubMax Effort - Zone 6
Cool Down

Total Time: 01:11:30
Category: Sustained Power
Author: Ransom

Micro Intervals and Attack Intervals

From http://cadencecycling.com

Technique and Drills
8 minutes of 15 sec. Micro Intervals
4 x 4 minute Attack Intervals

Total Time: 01:09:45
Category: Explosive Power
Author: Ransom

5 minute VO2-Max Intervals

This is a classic workout for all endurance sports. I used it for rowing where 5 minutes is close to the race distance but it's a staple for cycling, XC ski and running when building aerobic capacity is the goal.

During the warm-up do some accelerations and several one minute periods at LT intensity.

Total Time: 01:05:00
Category: Sustained Power
Author: imi_admin

Short VO2 Max Intervals

From http://cadencecycling.com

10:00 Warm-Up

Goals for the Workout

1. Increase Leg Speed and Pedaling Efficiency
2. Increase Muscular Strength
3. Increase Upper End of Aerobic System
4. Increase power above Lactate Threshold

12:00 minutes of Sub-LT with Fast Cadence efforts
4:00 Minutes Recovery

Super-LT Intervals

5 x 1:30 Super-LT intervals with 1:00 minutes recovery between each. Watts/HR @
zone 4b with Cadence @ 90 - 100.

5:00 minutes recovery after set

VO2 Max Intervals

3 x 3:00 minutes @ zone 5 watts with 3:00 minutes recovery between each. Cadence @
upper 90s low 100s.

Total Time: 01:00:30
Category: Sustained Power
Author: Ransom

Criss-cross Threshold

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

Total Time: 00:55:00
Category: Muscular endurance
Author: imi_admin

3-2-1 Lactate Tolerance

A difficult workout of the lactate tolerance variety. From the program USRowing National Coach Hartmut Buschbacher used to train the US women for Atlanta 1996.

2 X 3,2,1 minutes with 1 minute of rest, hard as you can go.

A good warm up with accelerations is essential.

Total Time: 00:52:00
Category: Speed endurance
Author: imi_admin

VO2 Spinners

Total Time: 00:48:00
Category: Muscular endurance
Author: jamescbdunn

MAP Test - 200W start with 25W/min - small increments

Maximal Aerobic Power Test (M.A.P Test)
10 mins warm up - increase wattage 10 Watts/minute
1 minute easy
5 x 30 seconds hard with 30 seconds soft pedal
5 minutes easy preparation
Ramp - starts @ 200W smoothly increasing at a rate of 25W/minute (5W every 12 seconds)
Continue until power target can no longer be held
REST

The MAP Test result is the average power achieved over the final minute.
(Approximately 10W less than the power displayed when failure occurs)

FTP will be approximately 75% of the MAP result, although this can be highly individualistic

Total Time: 00:35:18
Category: Testing
Author: xbgs351

Sufferfest Revolver 2013

Sufferfest Revolver 2013 version. Start at video start.

Note: RPE 9 is set to 130%

Total Time: 00:45:39
Category: Speed
Author: sfield