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Public Workouts by Rating's Angels

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

Total Time: 01:03:28
Category: Muscular endurance
Author: Ransom

MAP Test - 200W start with 25W 1 min increments

M.A.P Test
10 mins warm up - increase wattage 10 Watts per minute
1 minute easy
5 x 30 seconds hard with 30 seconds soft pedal
5 mins east prep
Ramp - start @ 200W with inc of 25W per minute
Continue until power target can no longer be held
FTP will be approx 75% of highest power maintained for the entire minute

Total Time: 00:36:30
Category: Testing
Author: bikescience

Endurance Tempo Drills

Total Time: 03:28:00
Category: Endurance
Author: fluxcap

2x 15min Zone 3

Total Time: 01:00:00
Category: Misc.
Author: Hammy

Female Ramp..

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

Total Time: 00:36:00
Category: Testing
Author: Joker92

Beginner Cruise Intervals

Shortish threshold intervals with short rest.

4 x 6 minutes

Total Time: 00:53:00
Category: Muscular endurance
Author: imi_admin's Hell Hath No Fury - 2013

Bring this workout to life. Get The Sufferfest's Hell Hath No Fury training video. Available at
Start workout clock when words "Hell Hath No Fury" appear on the screen (@ 0:58)

Total Time: 01:10:35
Category: Misc.
Author: knuky

2:30 Ironman 70.3 Mont Tremblant

Based on a Best Bike Split generated plan for a simulated 2h30min Mont Tremblant 70.3. Meant for use with a KICKR.

Added a 10min warm up and a 5min cool down.

Data used to build the Best Bike Split model was recorded from my Garmin during the 2014 70.3 at Mont Tremblant.

Total Time: 02:44:21
Category: Muscular endurance
Author: sckor

1x8 @95% 1x18 @ 90% 1x28 @ 86%

Sub threshold muscular endurance Builder

Total Time: 03:23:00
Category: Endurance
Author: MHodge

Barnes -1 x10min spin + 8 x 30-20-10

Total Time: 00:48:00
Category: Misc.
Author: barnsey_84