Public Workouts by Rating

One hour M2 Muscular endurance 3 x 9min, zone 4-5

Total Time: 01:00:00

Category: Muscular endurance

Author: dustinflint

10 minutes of Warm up
5 minutes of Zone 2 with heart rate endurance
9 minutes of Zone 4, 5 interval with heart rate sub-LT
3 minutes of Zone 2 with heart rate endurance
9 minutes of Zone 4, 5 interval with heart rate sub-LT
3 minutes of Zone 2 with heart rate endurance
9 minutes of Zone 4, 5 interval with heart rate sub-LT
12 minutes of Cool Down with heart rate recovery

SS4 Aero Position

8 x 3 in aero positon at 95 rpm

Total Time: 01:10:00

Category: Technique

Author: Markchandler

Intervals

5 minutes of Pedal Easy [ERG watts = 50% of FTP]
5 minutes of 30s seated/30s standing [ERG watts = 80% of FTP]
6 minutes of Alt R/L leg workload [ERG watts = 60% of FTP]
4 minutes of Scrape Mud [ERG watts = 70% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
5 minutes of Cool Down at cadence 100 [ERG watts = 50% of FTP]

20min x 2 at sweetspot with spikes

Total Time: 01:00:00

Category: Sustained Power

Author: J4M1EB

Intervals

Block: Warm up

3 minutes of Warm up at cadence 90 and zone endurance [ERG watts = 45% of FTP]
2 minutes of Warm up at cadence 90 and zone endurance [ERG watts = 52% of FTP]
1 minute 30 seconds of Warm up at cadence 90 and zone endurance [ERG watts = 57% of FTP]
1 minute 30 seconds of Warm up at cadence 90 and zone endurance [ERG watts = 45% of FTP]

Block: Sweet Spot

20 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 40 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]

Block: Recovery

8 minutes of Recovery at cadence 90 and zone endurance [ERG watts = 55% of FTP]

Block: Sweet Spot

20 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 40 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]

Block: Cool Down

4 minutes of Cool Down at cadence 90 and zone recovery [ERG watts = 55% of FTP]

Russian Steps

100 per cent all-out efforts followed by really steady recovery and are great to add on to the end of a session. This session, despite being short, will hurt and isn’t for the faint-hearted. Give yourself at least 5min recovery between sets if you want to do more than one set.
Read more at http://www.cyclingweekly.co.uk/fitness/training/turbo-training-sessions-...

Total Time: 00:08:00

Category: Speed endurance

Author: simond

Intervals

15 seconds of Flat Out with heart rate maximal
45 seconds of Recover with heart rate recovery
30 seconds of Flat Out with heart rate maximal
30 seconds of Recover with heart rate recovery
45 seconds of Flat Out with heart rate maximal
15 seconds of Recover with heart rate recovery
1 minute of Flat Out with heart rate maximal
1 minute of Recover with heart rate recovery
45 seconds of Flat Out with heart rate maximal
15 seconds of Recover with heart rate recovery
30 seconds of Flat Out with heart rate maximal
30 seconds of Recover with heart rate recovery
15 seconds of Flat Out with heart rate maximal
45 seconds of Recover with heart rate recovery

30/30 10 sets

Total Time: 00:45:00

Category: Speed endurance

Author: Aesc

Intervals

15 minutes of Spin Up at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
20 minutes 30 seconds of Recover and ride on at zone endurance

MAP test

For less than 365 MAP
Warm up 10mins@160W, 5x60s@110rpm@200W,220W,240W,260W & 280W with 60sec easy pedalling. 5mins recovery
MAP Start at 200W increasing 5W/20sec until exhaustion.
Warm down easy 15mins

Total Time: 00:50:20

Category: Testing

Author: gmolony

Intervals

Block: Warmup

10 minutes of WU1 at zone recovery
1 minute of HC1 at cadence 110 and zone endurance
1 minute of Rest at zone recovery
1 minute of HC2 at cadence 110 and zone sub-LT
1 minute of Rest at zone recovery
1 minute of HC3 at cadence 110 and zone lactate threshold
1 minute of Rest at zone recovery
1 minute of HC4 at cadence 110 and zone lactate threshold
1 minute of Rest at zone recovery
1 minute of HC5 at cadence 110 and zone super-LT

5 minutes of Recovery with heart rate recovery

Block: Map Test

20 seconds of Ramp [200 ERG watts]
20 seconds of Ramp [205 ERG watts]
20 seconds of Ramp [210 ERG watts]
20 seconds of Ramp [215 ERG watts]
20 seconds of Ramp [220 ERG watts]
20 seconds of Ramp [225 ERG watts]
20 seconds of Ramp [230 ERG watts]
20 seconds of Ramp [235 ERG watts]
20 seconds of Ramp [240 ERG watts]
20 seconds of Ramp [245 ERG watts]
20 seconds of Ramp [250 ERG watts]
20 seconds of Ramp [255 ERG watts]
20 seconds of Ramp [260 ERG watts]
20 seconds of Ramp [265 ERG watts]
20 seconds of Ramp [270 ERG watts]
20 seconds of Ramp [275 ERG watts]
20 seconds of Ramp [280 ERG watts]
20 seconds of Ramp [285 ERG watts]
20 seconds of Ramp [290 ERG watts]
20 seconds of Ramp [295 ERG watts]
20 seconds of Ramp [300 ERG watts]
20 seconds of Ramp [305 ERG watts]
20 seconds of Ramp [310 ERG watts]
20 seconds of Ramp [315 ERG watts]
20 seconds of Ramp [320 ERG watts]
20 seconds of Ramp [325 ERG watts]
20 seconds of Ramp [330 ERG watts]
20 seconds of Ramp [335 ERG watts]
20 seconds of Ramp [340 ERG watts]
20 seconds of Ramp [345 ERG watts]
20 seconds of Ramp [350 ERG watts]
20 seconds of Ramp [355 ERG watts]
20 seconds of Ramp [360 ERG watts]
20 seconds of Ramp [365 ERG watts]

15 minutes of Warmdown at zone recovery

5 minute threshold Intervals

Warm up.
2 mins @ 40% FTP
2 mins @50% FTP
2 mins @60% FTP
1 min @40% FTP

30s @ 100% FTP
30s @ 40% FTP
30s @ 100% FTP
30s @ 40% FTP
30s @ 100% FTP
30s @ 40% FTP

1 min @40% FTP

Main Set
5 x 5 minute @95% threshold intervals with 2 1/2 min recovery

Warm Down
5 mins @ 40% FTP

Total Time: 00:51:00

Category: Sustained Power

Author: bikescience

Intervals

2 minutes of Warm Up 1 [ERG watts = 40% of FTP]
2 minutes of Warm Up 2 [ERG watts = 50% of FTP]
2 minutes of Warm Up 3 [ERG watts = 60% of FTP]
1 minute of Warm Up 4 [ERG watts = 40% of FTP]
30 seconds of Hard 30s [ERG watts = 100% of FTP]
30 seconds of Easy 30s [ERG watts = 40% of FTP]
30 seconds of Hard 30s [ERG watts = 100% of FTP]
30 seconds of Easy 30s [ERG watts = 40% of FTP]
30 seconds of Hard 30s [ERG watts = 100% of FTP]
30 seconds of Easy 30s [ERG watts = 40% of FTP]
1 minute of Prepare [ERG watts = 40% of FTP]
5 minutes of Effort 1 [ERG watts = 95% of FTP]
2 minutes 30 seconds of Recovery 1 [ERG watts = 40% of FTP]
5 minutes of Effort 2 [ERG watts = 95% of FTP]
2 minutes 30 seconds of Recovery 2 [ERG watts = 40% of FTP]
5 minutes of Effort 3 [ERG watts = 95% of FTP]
2 minutes 30 seconds of Recovery 3 [ERG watts = 40% of FTP]
5 minutes of Effort 4 [ERG watts = 95% of FTP]
2 minutes 30 seconds of Recovery 4 [ERG watts = 40% of FTP]
5 minutes of Effort 5 [ERG watts = 95% of FTP]
5 minutes of Warm Down [ERG watts = 40% of FTP]

tempo cadence power work

2 hr plus 90 minutes tempo work

Total Time: 02:05:00

Category: Sustained Power

Author: abutts

Intervals

15 minutes of warm up [Fixed resistance 1]
5 minutes of blow out at zone lactate threshold
30 minutes of normal cadence [ERG watts = 78% of FTP]
15 minutes of 15 below avg [ERG watts = 78% of FTP]
30 minutes of normal cadence [ERG watts = 78% of FTP]
15 minutes of 15 above avd [ERG watts = 78% of FTP]
15 minutes of cool down [Fixed resistance 1]

TCC 8x4min +10 Sweet Spot TT

Total Time: 01:30:00

Category: Misc.

Author: mwlife

Intervals

10 minutes of Warm Up at zone endurance [ERG watts = 56% of FTP]
1 minute of Ramp 1 at zone endurance [ERG watts = 62% of FTP]
3 minutes of Ramp 2 at zone endurance [ERG watts = 72% of FTP]
3 minutes of Ramp 3 at zone endurance [ERG watts = 82% of FTP]
3 minutes of Ramp 4 at zone sub-LT [ERG watts = 93% of FTP]
5 minutes of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
5 minutes of Active at zone endurance [ERG watts = 56% of FTP]
10 minutes of Sweet Spot at zone sub-LT [ERG watts = 94% of FTP]
6 minutes of Cool Down at zone recovery [ERG watts = 46% of FTP]

TheSufferFest.com's Revolver

Bring this workout to life. Get The Sufferfest's Revolver training video. Available at www.thesufferfest.com/video-sufferfests/details-revolver
Start workout clock when word "Revolver" appears on the screen (@ 1:03)

Total Time: 00:48:06

Category: Speed

Author: Ransom

Intervals

1 minute 31 seconds at zone recovery [ERG watts = 50% of FTP]
4 minutes 2 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 45 seconds at zone endurance [ERG watts = 76% of FTP]
2 minutes 10 seconds at zone super-LT [ERG watts = 101% of FTP]
41 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 4 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 2 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute at zone recovery [ERG watts = 50% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 5 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute at zone recovery [ERG watts = 50% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 3 seconds at zone recovery [ERG watts = 50% of FTP]
59 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone sub-maximal [ERG watts = 140% of FTP]
1 minute at zone recovery [ERG watts = 50% of FTP]
1 minute 4 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 2 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 19 seconds at zone sub-maximal [ERG watts = 140% of FTP]
58 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 2 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 3 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 4 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 2 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone sub-maximal [ERG watts = 140% of FTP]
5 minutes 52 seconds at zone recovery [ERG watts = 50% of FTP]

Header Links

Navigation

User login

Public Workouts by Rating

One hour M2 Muscular endurance 3 x 9min, zone 4-5

SS4 Aero Position

20min x 2 at sweetspot with spikes

Block: Warm up

Block: Sweet Spot

Block: Recovery

Block: Sweet Spot

Block: Cool Down

Russian Steps

30/30 10 sets

MAP test

Block: Warmup

Block: Map Test

5 minute threshold Intervals

tempo cadence power work

TCC 8x4min +10 Sweet Spot TT

TheSufferFest.com's Revolver

Useful Gear


Header Links Public Workouts Public Workouts by Author Public Workouts by Rating Recovery Workouts Endurance Workouts Sustained Power Workouts Explosive Power Workouts Muscular Endurance Workouts Speed Endurance Workouts Speed Workouts Strength Workouts Technique Workouts Testing Workouts Misc Workouts Groups Forum Blog Help Contact TheSufferFest! Ride-Fit