Public Workouts by Rating

3x3 VO2 Max

Total Time: 01:00:00

Category: Sustained Power

Author: abutts

20 minutes of warm up at zone endurance
3 minutes of 1 of 3 VO2 110%
3 minutes of rest
3 minutes of 2 of 3 VO2 110%
3 minutes of rest
3 minutes of 3 of 3 VO2 110%
3 minutes of rest
22 minutes of recovery

TheSufferFest.com's Fight Club

Bring this workout to life. Get The Sufferfest's Fight Club training video. Available at www.thesufferfest.com/video-sufferfests/details-fight-club
Start workout clock when words "Fight Club" appear on the screen (@ 1:16)

Total Time: 00:59:03

Category: Speed endurance

Author: Ransom

Intervals

1 minute 2 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 57 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 11 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 36 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 52 seconds at zone sub-LT [ERG watts = 89% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
43 seconds at zone sub-LT [ERG watts = 89% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
26 seconds at zone sub-LT [ERG watts = 89% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
55 seconds at zone sub-LT [ERG watts = 89% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 10 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 43 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 5 seconds at zone super-LT [ERG watts = 101% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 3 seconds at zone super-LT [ERG watts = 101% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 30 seconds at zone super-LT [ERG watts = 101% of FTP]
46 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
40 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
46 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
3 minutes 24 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 9 seconds at zone super-LT [ERG watts = 101% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
41 seconds at zone super-LT [ERG watts = 101% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 55 seconds at zone super-LT [ERG watts = 101% of FTP]
48 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
52 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
3 minutes 27 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone super-LT [ERG watts = 101% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 39 seconds at zone super-LT [ERG watts = 101% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
23 seconds at zone super-LT [ERG watts = 101% of FTP]
7 seconds at zone sub-maximal [ERG watts = 140% of FTP]
47 seconds at zone super-LT [ERG watts = 101% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
44 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
8 seconds at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
3 minutes 16 seconds at zone recovery [ERG watts = 50% of FTP]
33 seconds at zone super-LT [ERG watts = 101% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
28 seconds at zone super-LT [ERG watts = 101% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone super-LT [ERG watts = 101% of FTP]
12 seconds at zone sub-maximal [ERG watts = 140% of FTP]
51 seconds at zone super-LT [ERG watts = 101% of FTP]
8 seconds at zone sub-maximal [ERG watts = 140% of FTP]
11 seconds at zone super-LT [ERG watts = 101% of FTP]
21 seconds at zone sub-maximal [ERG watts = 140% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
7 seconds at zone sub-maximal [ERG watts = 140% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
33 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
25 seconds at zone sub-maximal [ERG watts = 140% of FTP]
5 minutes 31 seconds at zone recovery [ERG watts = 50% of FTP]

4 x 8min @105%FTP - 2min rest

Warm up:
? 5 minutes @ 50% FTP
? 5 minutes @ 60% FTP
? 5 minutes @ 70% FTP
? 5 minutes @ 55% FTP
Main Set:
? 8 minutes @ 105% FTP
? 2 minutes @ 50% FTP
? 8 minutes @ 105% FTP
? 2 minutes @ 50% FTP
? 8 minutes @ 105% FTP
? 2 minutes @ 50% FTP
? 8 minutes @ 105% FTP
Cool Down:
? 10 minutes @ 60% FTP

Total Time: 01:08:00

Category: Misc.

Author: silicon

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]
5 minutes of Warm Up - 5 minutes @ 70% FTP [ERG watts = 70% of FTP]
5 minutes of Warm Up - 5 minutes @ 55% FTP [ERG watts = 55% of FTP]
8 minutes of 1st - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
2 minutes of Recovery - 2 minutes @ 50% FTP [ERG watts = 50% of FTP]
8 minutes of 2nd - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
2 minutes of Recovery - 2 minutes @ 50% FTP [ERG watts = 50% of FTP]
8 minutes of 3rd - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
2 minutes of Recovery - 2 minutes @ 50% FTP [ERG watts = 50% of FTP]
8 minutes of Last one! - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
10 minutes of Warm down - 10 minutes @ 60% FTP [ERG watts = 60% of FTP]

Sufferfest Elements of Style

Sufferfest Elements of Style - start at video start

Total Time: 00:38:40

Category: Technique

Author: sfield

Intervals

2 minutes 47 seconds of Warmup 2/10 [ERG watts = 50% of FTP]
4 minutes 3 seconds of Warmup 4/10 [ERG watts = 60% of FTP]
1 minute 21 seconds of Systems Check 4/10 [ERG watts = 70% of FTP]
2 minutes 21 seconds of One Leg Pedal Drills
1 minute 11 seconds of Pedal Drills 5/10 [ERG watts = 70% of FTP]
1 minute 57 seconds of One Leg Pedal Drills
1 minute of Pedal Drills 5/10 [ERG watts = 70% of FTP]
40 seconds of Relax 3/10 [ERG watts = 50% of FTP]
30 seconds of Low Cadence 5/10 [ERG watts = 70% of FTP]
4 minutes 7 seconds of Low Cadence 6.5/10 [ERG watts = 85% of FTP]
34 seconds of Relax 3/10 [ERG watts = 50% of FTP]
48 seconds of High Cadence 5/10 [ERG watts = 70% of FTP]
1 minute of High Cadence 6.5/10 [ERG watts = 85% of FTP]
1 minute of Relax 3/10 [ERG watts = 50% of FTP]
1 minute 1 seconds of High Cadence 6.5/10 [ERG watts = 85% of FTP]
59 seconds of Relax 3/10 [ERG watts = 50% of FTP]
1 minute of High Cadence 6.5/10 [ERG watts = 85% of FTP]
1 minute 1 seconds of Relax 3/10 [ERG watts = 50% of FTP]
1 minute of Under Pressure 6.5/10 [ERG watts = 85% of FTP]
1 minute of Under Pressure 7.5/10 [ERG watts = 100% of FTP]
1 minute 6 seconds of Under Pressure 8.5/10 [ERG watts = 115% of FTP]
47 seconds of Relax 3/10 [ERG watts = 50% of FTP]
3 minutes 1 seconds of Climb 6.5/10 [ERG watts = 85% of FTP]
30 seconds of Climb 6/10 [ERG watts = 80% of FTP]
28 seconds of Climb 7/10 [ERG watts = 95% of FTP]
1 minute 13 seconds of Climb 8/10 [ERG watts = 110% of FTP]
2 minutes 15 seconds of Relax 3/10 [ERG watts = 50% of FTP]

Sin que te quite tiempo. VO2MAX 2.4 3+3 (corto)

Total Time: 00:38:00

Category: Speed endurance

Author: rafabaron

Intervals

10 minutes of Calentamiento [ERG watts = 70% of FTP]
3 minutes of VO2MAX [ERG watts = 115% of FTP]
3 minutes of Relax [ERG watts = 60% of FTP]
3 minutes of VO2MAX [ERG watts = 115% of FTP]
3 minutes of Relax [ERG watts = 60% of FTP]
3 minutes of VO2MAX [ERG watts = 115% of FTP]
3 minutes of Relax [ERG watts = 60% of FTP]
1 minute of VO2MAX [ERG watts = 115% of FTP]
1 minute of Relax [ERG watts = 60% of FTP]
1 minute of VO2MAX [ERG watts = 115% of FTP]
1 minute of VO2MAX [ERG watts = 115% of FTP]
1 minute of Relax [ERG watts = 60% of FTP]
5 minutes of Cool Down [ERG watts = 60% of FTP]

Threshold Pyramids

Time trial pyramids workout.

Total Time: 01:28:15

Category: Sustained Power

Author: Stumurray

Intervals

2 minutes of Warm up at cadence 80 and zone endurance with heart rate endurance