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SWAT: Turbo Cadence Intervals - 35 mins

A set designed to develop pedalling cadence. Also great for recovery or post race

Total Time: 00:35:00
Category: Technique
Author: Zw426p

Palmer - TrainerRoad

Testing creating workout using Palmer from TrainerRoad.
I want to clone it for my other account, will temporary making this public until I clone it.
Mistakenly creating using facebook account.

Total Time: 01:00:00
Category: Strength
Author: 100004335553509@facebook

5 minute Over and Under Intervals

Warm up 10 minutes

5 repeats of 5 minutes like so...

2 mins @ 90%
1 min @ 115%
2 mins @ 90%

2 min recovery

5 mins warm down

Total Time: 00:50:00
Category: Endurance
Author: bikescience

Descending pyramid intervals - VO2 Max

VO2 Max intervals of a different flavor :)

Solid warmup

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

Ride home gently :)

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

Total Time: 01:10:30
Category: Misc.
Author: deniskissane

1 minute intervals with ride out at the end

Total Time: 01:00:00
Category: Sustained Power
Author: Aesc's There is no Try

Bring this workout to life. Get The Sufferfest's There is no Try training video. Available at
Start workout clock when words "There is no Try" appear on the screen (@ 1:21)

Total Time: 00:53:38
Category: Speed
Author: Ransom

-- Anaerobic Hill Intervals

Includes 5min LT, 15min super-LT and 9min VO2-max (29min upper threshold in total) intervals.

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

2 X 20 @ 87% FTP

Total Time: 01:10:00
Category: Endurance
Author: deniskissane

2x20 Sweet Spot

Warm up for 15 min. Then do 2 x 20 min sweetspot intervals with 2 min rest interval between.
These should be done at 88 to 93% of threshold power or 92-95% of threshold HR.
Warm down after.
Heart rate users should remember that it will take several minutes for your HR to raise to the prescribed level.
Go by perceived effort at the beginning, dont force it!

Total Time: 01:04:00
Category: Endurance
Author: abutts

FTP Test

2x20 FTP Test

Warm up: 10-15', include 3x30"(30") spin-ups; then 3x2'(1')@ 80-85% FTP
Main Set: 2x20'(2') as 20'@ TT Effort, 2' rest, 20' TT Effort.. NP for the 42' effort is roughly FTP
Cool Down: spin easy for 5-10'

Total Time: 01:09:00
Category: Testing
Author: steveperx-EN