Public Workouts by Rating

2x 20min Zone 4 90pct FTP

Total Time: 01:00:00

Category: Misc.

Author: Hammy

10 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
20 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 90% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
20 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 90% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]

Female Ramp..

MAP test to exhaustion. 15w. 1min increments.

Total Time: 00:36:00

Category: Testing

Author: Joker92

Intervals

5 minutes of Warm Up [100 ERG watts]
3 minutes [160 ERG watts]
5 minutes [100 ERG watts]
1 minute [115 ERG watts]
1 minute [130 ERG watts]
1 minute [145 ERG watts]
1 minute [160 ERG watts]
1 minute [175 ERG watts]
1 minute [190 ERG watts]
1 minute [205 ERG watts]
1 minute [220 ERG watts]
1 minute [235 ERG watts]
1 minute [250 ERG watts]
1 minute [265 ERG watts]
1 minute [280 ERG watts]
1 minute [295 ERG watts]
1 minute [310 ERG watts]
1 minute [325 ERG watts]
1 minute [340 ERG watts]
1 minute [355 ERG watts]
1 minute [370 ERG watts]
5 minutes [80 ERG watts]

Enduro Pyramids

A simple 6.5 min Enduro/sub-LT pyramid, X3 with 2 mins of rest.

Total Time: 00:33:30

Category: Endurance

Author: Ransom

Intervals

5 minutes of Warm up
2 minutes at zone endurance
1 minute at zone sub-LT
30 seconds at zone lactate threshold
1 minute at zone sub-LT
2 minutes at zone endurance
2 minutes at zone recovery
2 minutes at zone endurance
1 minute at zone sub-LT
30 seconds at zone lactate threshold
1 minute at zone sub-LT
2 minutes at zone endurance
2 minutes at zone recovery
2 minutes at zone endurance
1 minute at zone sub-LT
30 seconds at zone lactate threshold
1 minute at zone sub-LT
2 minutes at zone endurance
5 minutes of Cool down

VO2 Start Effort and hold

Total Time: 01:16:00

Category: Explosive Power

Author: jack_cycling

Intervals

5 minutes of Warm up at cadence 100 and zone recovery
5 minutes of Warm up at cadence 100 and zone endurance
1 minute of Warm up at cadence 90 and zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
5 minutes of recovery at zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
5 minutes of recovery at zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
5 minutes of recovery at zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
5 minutes of recovery at zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
5 minutes of recovery at zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
10 minutes of Cool Down at zone recovery

Sufferfest Half is Easy

Sufferfest Half Is Easy, two sets of 20 x :15 hard / :15 easy.

To sync with the video, start at the same time.

Total Time: 00:38:25

Category: Speed

Author: sfield

Intervals

3 minutes 51 seconds of Warmup at zone endurance [ERG watts = 50% of FTP]
1 minute 21 seconds of Just a bit more pressure at zone endurance [ERG watts = 65% of FTP]
2 minutes of Ramp it up at zone lactate threshold [ERG watts = 95% of FTP]
25 seconds of Sprint 1 at zone maximal [Fixed resistance 8]
1 minute of Recover at zone recovery
27 seconds of Sprint 2 at zone maximal [Fixed resistance 8]
58 seconds of Recover at zone recovery
15 seconds of Hard 1 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 2 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 3 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 4 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 5 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 6 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 7 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 8 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 9 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 10 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 11 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 12 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 13 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 14 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 15 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 16 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 17 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 18 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 19 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 20 at zone maximal [Fixed resistance 8]
3 minutes 59 seconds of Recover between sets at zone recovery
15 seconds of Hard 1 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 2 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 3 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 4 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 5 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 6 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 7 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 8 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 9 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 10 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 11 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 12 at zone maximal [Fixed resistance 8]
10 seconds of Easy at zone recovery
15 seconds of Hard 13 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 14 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 15 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 16 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 17 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 18 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 19 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 20 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 21 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 22 at zone maximal [Fixed resistance 8]
3 minutes 59 seconds of Cool down at zone recovery

BT 2 x 10 8 x 30 20 10

BT session

Total Time: 01:01:00

Category: Misc.

Author: 10154934783935423@facebook

Intervals

15 minutes of Hold @ 47% at zone recovery [ERG watts = 47% of FTP]
10 minutes of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
3 minutes of Hold @ 65% at zone endurance [ERG watts = 65% of FTP]
10 minutes of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
3 minutes of Hold @ 65% at zone endurance [ERG watts = 65% of FTP]
2 minutes of Hold @ 65% at zone endurance [ERG watts = 65% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
10 minutes of Hold @ 47% at zone recovery [ERG watts = 47% of FTP]

Sub-LT intervals

Decreasing intervals with increasing watt percentage starting with 10 min at 85%, ending with 2 min at 105%.

Total Time: 01:09:00

Category: Endurance

Author: laurenchandler

Intervals

Block: Warm Up

5 minutes [ERG watts = 55% of FTP]
1 minute [ERG watts = 80% of FTP]
1 minute [ERG watts = 60% of FTP]
1 minute [ERG watts = 80% of FTP]
1 minute [ERG watts = 60% of FTP]
1 minute [ERG watts = 80% of FTP]
5 minutes [ERG watts = 60% of FTP]

10 minutes of Interval [ERG watts = 85% of FTP]
5 minutes of Recovery [ERG watts = 60% of FTP]
8 minutes of Interval [ERG watts = 90% of FTP]
4 minutes of Recovery [ERG watts = 60% of FTP]
6 minutes of Interval [ERG watts = 95% of FTP]
3 minutes of Recoery [ERG watts = 60% of FTP]
4 minutes of Interval [ERG watts = 100% of FTP]
2 minutes of Recovery [ERG watts = 60% of FTP]
2 minutes of Interval [ERG watts = 105% of FTP]
10 minutes of Cooldown [ERG watts = 55% of FTP]

Polarized 4x8 min

Total Time: 00:59:00

Category: Sustained Power

Author: dallaskerley

Intervals

3 minutes of warmup 60% FTP [ERG watts = 60% of FTP]
3 minutes of warmup 70% FTP [ERG watts = 70% of FTP]
1 minute of warmup 100% FTP [ERG watts = 100% of FTP]
1 minute of warmup 110% FTP [ERG watts = 110% of FTP]
3 minutes of warmup 70% FTP [ERG watts = 70% of FTP]
8 minutes of 1st Interval 105% FTP [ERG watts = 105% of FTP]
3 minutes of Rest 60% FTP [ERG watts = 60% of FTP]
8 minutes of 2nd Interval 105% FTP [ERG watts = 105% of FTP]
3 minutes of Rest 60% FTP [ERG watts = 60% of FTP]
8 minutes of 3rd Interval 105% FTP [ERG watts = 105% of FTP]
3 minutes of Rest 60% FTP [ERG watts = 60% of FTP]
8 minutes of 4th Interval 105% FTP [ERG watts = 105% of FTP]
7 minutes of Cool down 55% FTP [ERG watts = 55% of FTP]

Mix Up Kitchen Sink Anaerobic Cap/Tempo

Mix Up Kitchen Sink Anaerobic Cap/Tempo
Type: Bike
Planned Duration: 2:00
Planned TSS: 130
Description: Mix Up/Kitchen Sink Anaerobic Capacity/Tempo (100+ TSS)
Warm Up = 10 mins increase power up to 90% FTP
Main Session – 90+ minutes with
8 x 20 seconds @ 150% + with 3 mins recovery 90+ RPM
Then 5 minutes easy @ 70% FTP
4 x 1 min @ 150%+ with 3 - 4 mins recovery 90+ RPM
Then 5 minutes easy @ 70% FTP
4 x 3 minutes @ 112% FTP , 70 – 100 RPM with 5 mins recovery between efforts easy 90+ RPM
Then 5 minutes easy @ 70% FTP
1 x 20 minutes @ 75% FTP
Cool Down = 10 mins @ 70 – 50% FTP

Total Time: 02:00:40

Category: Speed endurance

Author: silicon

Intervals

Block: Warm Up

2 minutes of Warm Up [ERG watts = 50% of FTP]
2 minutes of Warm Up [ERG watts = 60% of FTP]
2 minutes of Warm Up [ERG watts = 70% of FTP]
2 minutes of Warm Up [ERG watts = 90% of FTP]
2 minutes of Warm Up [ERG watts = 60% of FTP]

Block: Main Set

20 seconds of 150% 1 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 2 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 3 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 4 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 5 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 6 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 7 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 8 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
5 minutes of 70% for 5 min [ERG watts = 70% of FTP]
1 minute of 150% 1 [ERG watts = 150% of FTP]
4 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
1 minute of 150% 2 [ERG watts = 150% of FTP]
4 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
1 minute of 150% 3 [ERG watts = 150% of FTP]
4 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
1 minute of 150% 4 [ERG watts = 150% of FTP]
4 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
5 minutes of 70% for 5 min [ERG watts = 70% of FTP]
3 minutes of 112% for 3 min 1 [ERG watts = 112% of FTP]
5 minutes of Recovery 90rpm+ [ERG watts = 50% of FTP]
3 minutes of 112% for 3 min 2 [ERG watts = 112% of FTP]
5 minutes of Recovery 90rpm+ [ERG watts = 50% of FTP]
3 minutes of 112% for 3 min 3 [ERG watts = 112% of FTP]
5 minutes of 70% for 5 min [ERG watts = 70% of FTP]
20 minutes of 20 min 75% FTP [ERG watts = 75% of FTP]

Block: Cool Down

10 minutes of Cool Down [ERG watts = 60% of FTP]

SWAT: Cadence 3

Workout type: Bike
WARM UP - 10 MINS
Start out at EZ pace & gradually build. Include at least 2-3 mins @ 75-80%mhr (or*) %FTP if you have power) then EZ for 2-3 mins
CADENCE DRILLS - 40mins
2’ @ 90 rpm + 2’ @ 110 rpm
all at 70 - 75% MHR
OR
70-75% FTP
COOL DOWN - 10 MINS
EZ spinning

Total Time: 01:00:00

Category: Misc.

Author: Zw426p

Intervals

5 minutes of Warm-up
3 minutes of FTP 80% [ERG watts = 80% of FTP]
2 minutes of Warm-up
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
10 minutes of Cool down

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Public Workouts by Rating

2x 20min Zone 4 90pct FTP

Female Ramp..

Enduro Pyramids

VO2 Start Effort and hold

Sufferfest Half is Easy

BT 2 x 10 8 x 30 20 10

Sub-LT intervals

Block: Warm Up

Polarized 4x8 min

Mix Up Kitchen Sink Anaerobic Cap/Tempo

Block: Warm Up

Block: Main Set

Block: Cool Down

SWAT: Cadence 3

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