Public Workouts by Rating

3 Hour Recovery/Endurance

Total Time: 03:00:00

Category: Recovery

Author: deniskissane

10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 75% of FTP]
2 minutes 30 seconds [ERG watts = 90% of FTP]
10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 75% of FTP]
2 minutes 30 seconds [ERG watts = 90% of FTP]
10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 75% of FTP]
2 minutes 30 seconds [ERG watts = 90% of FTP]
10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 75% of FTP]
2 minutes 30 seconds [ERG watts = 90% of FTP]
10 minutes [ERG watts = 55% of FTP]

Sweet spot 3x10

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

Total Time: 01:00:00

Category: Muscular endurance

Author: abutts

Intervals

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]

OD. 40-20 efforts

This workout has been created to work at a percentage of your FTP -

Total Time: 01:02:40

Category: Sustained Power

Author: 10156245952186435@facebook

Intervals

Block: Warm Up

1 minute of 54% FTP [ERG watts = 54% of FTP]
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 54% FTP [ERG watts = 54% of FTP]

Block: Main Block

5 minutes of 75% FTP [ERG watts = 75% of FTP]
5 minutes of 60% FTP [ERG watts = 60% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
5 minutes of 60% FTP [ERG watts = 60% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
2 minutes of Recovery [ERG watts = 60% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]

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

TheSufferFest.com's ISLAGIATT

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)

Total Time: 01:54:50

Category: Muscular endurance

Author: knuky

Intervals

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]

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.

Warm-up:
10' at 65-70% of FTP.

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

Cool-down:
5' Easy spin.

Total Time: 00:45:00

Category: Endurance

Author: gkirkner

Intervals

Block: Warm-up

3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 60% of FTP]
2 minutes [ERG watts = 65% of FTP]
2 minutes [ERG watts = 70% of FTP]

Block: Main Set

1 minute of ABP Build Start #1 [ERG watts = 80% of FTP]
1 minute [ERG watts = 81% of FTP]
1 minute [ERG watts = 82% of FTP]
3 minutes [ERG watts = 83% of FTP]
3 minutes [ERG watts = 84% of FTP]
3 minutes [ERG watts = 85% of FTP]
3 minutes [ERG watts = 65% of FTP]
1 minute of ABP Build Start #2 [ERG watts = 80% of FTP]
1 minute [ERG watts = 81% of FTP]
1 minute [ERG watts = 82% of FTP]
3 minutes [ERG watts = 83% of FTP]
3 minutes [ERG watts = 84% of FTP]
3 minutes [ERG watts = 85% of FTP]
3 minutes [ERG watts = 65% of FTP]

Block: Cool-down

5 minutes [ERG watts = 70% of FTP]

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

Intervals

5 minutes [ERG watts = 50% of FTP]
15 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 93% of FTP]
4 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 93% of FTP]
8 minutes [ERG watts = 50% of FTP]
4 minutes [ERG watts = 93% of FTP]
4 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 93% of FTP]
15 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 50% of FTP]

Tabata 3 x 8

Total Time: 01:30:00

Category: Explosive Power

Author: abutts

Intervals

15 minutes of Warm up at zone endurance with heart rate endurance
20 seconds of 1 of 8
10 seconds of rest
20 seconds of 2 of 8
10 seconds of rest
20 seconds of 3 of 8
10 seconds of rest
20 seconds of 4 of 8
10 seconds of rest
20 seconds of 5 of 8
10 seconds of rest
20 seconds of 6 of 8
10 seconds of rest
20 seconds of 7 of 8
10 seconds of rest
20 seconds of 8 of 8
10 seconds of rest
10 minutes of recovery
20 seconds of 1 of 8
10 seconds of rest
20 seconds of 2 of 8
10 seconds of rest
20 seconds of 3 of 8
10 seconds of rest
20 seconds of 4 of 8
10 seconds of rest
20 seconds of 5 of 8
10 seconds of rest
20 seconds of 6 of 8
10 seconds of rest
20 seconds of 7 of 8
10 seconds of rest
20 seconds of 8 of 8
10 seconds of rest
10 minutes of recovery
20 seconds of 1 of 8
10 seconds of rest
20 seconds of 2 of 8
10 seconds of rest
20 seconds of 3 of 8
10 seconds of rest
20 seconds of 4 of 8
10 seconds of rest
20 seconds of 5 of 8
10 seconds of rest
20 seconds of 6 of 8
10 seconds of rest
20 seconds of 7 of 8
10 seconds of rest
20 seconds of 8 of 8
10 seconds of rest
10 minutes of recovery
33 minutes of cool down

VO2 Spinners

Total Time: 00:48:00

Category: Muscular endurance

Author: jamescbdunn

Intervals

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

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]

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Public Workouts by Rating

3 Hour Recovery/Endurance

Sweet spot 3x10

OD. 40-20 efforts

Block: Warm Up

Block: Main Block

TheSufferFest.com's ISLAGIATT

EN outseason: 0:45 at 80/85 intensity

Block: Warm-up

Block: Main Set

Block: Cool-down

4 x 4 Minute VO2 Max intervals

Tabata 3 x 8

VO2 Spinners

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

Sufferfest Elements of Style

Useful Gear


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