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CTS Field Test

Carmichael Training Systems (CTS) Field Test to determine FTP and HR.
CTS is a proprietary trademark of Carmichael Training systems.

Total Time: 01:01:00
Category: Testing
Author: cmprincipe

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

Z1 Endurance build

Total Time: 01:16:00
Category: Endurance
Author: laurenchandler

3 Hour Recovery/Endurance

3 Hour Recovery/Endurance

Total Time: 03:00:00
Category: Recovery
Author: deniskissane

Sweet spot 3x10

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

Total Time: 01:00:00
Category: Muscular endurance
Author: abutts

trainer intervals 5x10 min at treshold

Total Time: 01:35:00
Category: Misc.
Author: trijohan

EN outseason: 0:45 at 80/85 intensity

I created this workout as an Endurance Nation Ironman Advanced training Wednesday "outseason" ride. The ride is 0:45 long.

10' at 65-70% of FTP.

Main Set:
Spend as much time at 80-85%.

5' Easy spin.

Total Time: 00:45:00
Category: Endurance
Author: gkirkner

4 x 4 Minute VO2 Max intervals

These are going to hurt a bit :) Luckily they are over quickly. 20 minutes warmup in Zone 2, then 4 minutes at Zone 5 wattage or HR. 4 minutes recovery, then repeat. This is one set.
Rest (spin easy) for 8 minutes, then a second set.
Cool down for at least 20 minutes. DON'T make the mistake of starting these off too hard and tapering off - the last should be just as intense as the first. Enjoy :)

Total Time: 01:12:00
Category: Misc.
Author: deniskissane

3x3 VO2 Max

Total Time: 01:00:00
Category: Sustained Power
Author: abutts's Fight Club

Bring this workout to life. Get The Sufferfest's Fight Club training video. Available at
Start workout clock when words "Fight Club" appear on the screen (@ 1:16)

Total Time: 00:59:03
Category: Speed endurance
Author: Ransom