Public Workouts by Rating

TheSufferFest.com's Angels

Bring this workout to life. Get The Sufferfest's Angels training video. Available at www.thesufferfest.com/video-sufferfests/details-angels
Start workout clock when word "Angels" appears on the screen (@ 1:16)

Total Time: 01:03:28

Category: Muscular endurance

Author: Ransom

Intervals

2 minutes 5 seconds at zone endurance [ERG watts = 63% of FTP]
3 minutes 44 seconds at zone endurance [ERG watts = 63% of FTP]
27 seconds at zone sub-LT [ERG watts = 89% of FTP]
34 seconds at zone endurance [ERG watts = 63% of FTP]
57 seconds at zone endurance [ERG watts = 76% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
53 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 2 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
55 seconds at zone lactate threshold [ERG watts = 95% of FTP]
58 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
58 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 7 seconds at zone lactate threshold [ERG watts = 95% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 26 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 5 seconds at zone lactate threshold [ERG watts = 95% of FTP]
4 minutes 17 seconds at zone endurance [ERG watts = 63% of FTP]
34 seconds at zone super-LT [ERG watts = 101% of FTP]
41 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
26 seconds at zone super-LT [ERG watts = 101% of FTP]
11 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
41 seconds at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 45 seconds at zone super-LT [ERG watts = 101% of FTP]
53 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 43 seconds at zone super-LT [ERG watts = 101% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
4 minutes 44 seconds at zone endurance [ERG watts = 63% of FTP]
2 minutes 5 seconds at zone sub-LT [ERG watts = 89% of FTP]
2 minutes 5 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 50 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 57 seconds at zone sub-maximal [ERG watts = 121% of FTP]
4 minutes 54 seconds at zone endurance [ERG watts = 63% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
12 seconds at zone sub-maximal [ERG watts = 127% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
20 seconds at zone sub-maximal [ERG watts = 127% of FTP]
56 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
35 seconds at zone sub-maximal [ERG watts = 127% of FTP]
19 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
6 seconds at zone sub-maximal [ERG watts = 121% of FTP]
21 seconds at zone sub-maximal [ERG watts = 127% of FTP]
34 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
12 seconds at zone sub-maximal [ERG watts = 127% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
11 seconds at zone sub-maximal [ERG watts = 127% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone sub-maximal [ERG watts = 121% of FTP]
16 seconds at zone sub-maximal [ERG watts = 127% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
15 seconds at zone sub-maximal [ERG watts = 127% of FTP]
16 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
9 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 4 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
21 seconds at zone sub-maximal [ERG watts = 140% of FTP]
6 minutes 1 seconds at zone recovery [ERG watts = 50% of FTP]

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
REST
FTP will be approx 75% of highest power maintained for the entire minute

Total Time: 00:36:30

Category: Testing

Author: bikescience

Intervals

1 minute of Warm Up 1 [100 ERG watts]
1 minute of Warm Up 2 [110 ERG watts]
1 minute of Warm Up 3 [120 ERG watts]
1 minute of Warm Up 4 [130 ERG watts]
1 minute of Warm Up 5 [140 ERG watts]
1 minute of Warm Up 6 [150 ERG watts]
1 minute of Warm Up 7 [160 ERG watts]
1 minute of Warm Up 8 [170 ERG watts]
1 minute of Warm Up 9 [180 ERG watts]
1 minute of Warm Up 10 [190 ERG watts]
1 minute of Easy Minute [150 ERG watts]
30 seconds of 30 Seconds Hard [240 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [250 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [260 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [270 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [280 ERG watts]
5 minutes of 5 Minutes Easy [140 ERG watts]
1 minute of Begin Ramp 200W [200 ERG watts]
1 minute of Ramp 225W [225 ERG watts]
1 minute of Ramp 250W [250 ERG watts]
1 minute of Ramp 275W [275 ERG watts]
1 minute of Ramp 300W [300 ERG watts]
1 minute of Ramp 325W [325 ERG watts]
1 minute of Ramp 350W [350 ERG watts]
1 minute of Ramp 375W [375 ERG watts]
1 minute of Ramp 400W [400 ERG watts]
1 minute of Ramp 425W [425 ERG watts]
1 minute of Ramp 450W [450 ERG watts]
5 minutes of Rest [100 ERG watts]

Endurance Tempo Drills

Total Time: 03:28:00

Category: Endurance

Author: fluxcap

Intervals

10 minutes of Warm-up (Z1) at zone recovery [ERG watts = 55% of FTP]
30 minutes of Warm-up (Z2) at zone endurance [ERG watts = 75% of FTP]

Block: Endurance with Tempo Bursts

5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]

1 hour of Sweet Spot at zone sub-LT [ERG watts = 87% of FTP]
15 minutes of Recovery at zone recovery [ERG watts = 55% of FTP]

2x 15min Zone 3

Total Time: 01:00:00

Category: Misc.

Author: Hammy

Intervals

5 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 2 at cadence 95 and zone endurance [ERG watts = 60% of FTP]
15 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
10 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
15 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 2 at cadence 95 [ERG watts = 60% 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]

Beginner Cruise Intervals

Shortish threshold intervals with short rest.

4 x 6 minutes

Total Time: 00:53:00

Category: Muscular endurance

Author: imi_admin

Intervals

10 minutes of warm up at zone recovery
6 minutes at zone lactate threshold
3 minutes at zone recovery
6 minutes at zone lactate threshold
3 minutes at zone recovery
6 minutes at zone lactate threshold
3 minutes at zone recovery
6 minutes at zone lactate threshold
10 minutes of cool down at zone recovery

TheSufferFest.com's Hell Hath No Fury - 2013

Bring this workout to life. Get The Sufferfest's Hell Hath No Fury training video. Available at www.thesufferfest.com/video-sufferfests/hell-hath-no-fury
Start workout clock when words "Hell Hath No Fury" appear on the screen (@ 0:58)

Total Time: 01:10:35

Category: Misc.

Author: knuky

Intervals

2 minutes 49 seconds at zone recovery [ERG watts = 50% of FTP]
3 minutes 31 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 16 seconds at zone lactate threshold [ERG watts = 95% of FTP]
20 seconds at zone super-LT [ERG watts = 101% of FTP]
38 seconds at zone lactate threshold [ERG watts = 95% of FTP]
28 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 9 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 37 seconds at zone lactate threshold [ERG watts = 98% of FTP]
1 minute at zone recovery [ERG watts = 37% of FTP]
1 minute 17 seconds at zone super-LT [ERG watts = 101% of FTP]
16 seconds at zone sub-maximal [ERG watts = 127% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone super-LT [ERG watts = 101% of FTP]
18 seconds at zone sub-maximal [ERG watts = 127% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
51 seconds at zone super-LT [ERG watts = 101% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
4 minutes 7 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 41 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 58 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 2 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 31 seconds at zone sub-maximal [ERG watts = 124% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
11 seconds at zone sub-maximal [ERG watts = 127% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone sub-maximal [ERG watts = 124% of FTP]
18 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
25 seconds at zone sub-maximal [ERG watts = 140% of FTP]
6 minutes 3 seconds at zone recovery [ERG watts = 50% of FTP]
29 seconds at zone super-LT [ERG watts = 101% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
9 seconds at zone sub-maximal [ERG watts = 127% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone super-LT [ERG watts = 101% of FTP]
39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 29 seconds at zone sub-maximal [ERG watts = 121% of FTP]
18 seconds at zone sub-maximal [ERG watts = 124% of FTP]
1 minute 16 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
26 seconds at zone super-LT [ERG watts = 101% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
31 seconds at zone super-LT [ERG watts = 101% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 18 seconds at zone sub-maximal [ERG watts = 121% of FTP]
29 seconds at zone super-LT [ERG watts = 101% of FTP]
13 seconds at zone sub-maximal [ERG watts = 127% of FTP]
35 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
26 seconds at zone sub-maximal [ERG watts = 121% of FTP]
3 minutes 7 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
23 seconds at zone sub-maximal [ERG watts = 140% of FTP]
4 minutes 1 seconds at zone recovery [ERG watts = 37% of FTP]
2 minutes 45 seconds at zone sub-maximal [ERG watts = 121% of FTP]
35 seconds at zone sub-maximal [ERG watts = 127% of FTP]
4 minutes 19 seconds at zone recovery [ERG watts = 37% of FTP]

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

Intervals

10 minutes of Warm Up at cadence 90 and zone recovery with heart rate recovery [ERG watts = 55% of FTP]
2 minutes 3 seconds at zone sub-LT [ERG watts = 78% of FTP]
2 minutes 1 seconds at zone sub-LT [ERG watts = 84% of FTP]
34 seconds at zone recovery [ERG watts = 56% of FTP]
51 seconds at zone lactate threshold [ERG watts = 94% of FTP]
2 minutes 31 seconds at zone sub-LT [ERG watts = 76% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 68% of FTP]
41 seconds at zone recovery [ERG watts = 55% of FTP]
2 minutes 57 seconds at zone sub-LT [ERG watts = 83% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 73% of FTP]
1 minute 17 seconds at zone lactate threshold [ERG watts = 92% of FTP]
1 minute 39 seconds at zone endurance [ERG watts = 68% of FTP]
4 minutes 7 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 29 seconds at zone sub-LT [ERG watts = 77% of FTP]
1 minute 33 seconds at zone endurance [ERG watts = 72% of FTP]
1 minute 26 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 17 seconds at zone sub-LT [ERG watts = 82% of FTP]
22 seconds at zone endurance [ERG watts = 67% of FTP]
46 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 25 seconds at zone recovery [ERG watts = 53% of FTP]
1 minute 13 seconds at zone endurance [ERG watts = 76% of FTP]
5 minutes 58 seconds at zone endurance [ERG watts = 76% of FTP]
6 minutes 21 seconds at zone endurance [ERG watts = 78% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 77% of FTP]
3 minutes 30 seconds at zone endurance [ERG watts = 73% of FTP]
2 minutes 33 seconds at zone sub-LT [ERG watts = 84% of FTP]
1 minute 29 seconds at zone endurance [ERG watts = 75% of FTP]
1 minute 44 seconds at zone lactate threshold [ERG watts = 90% of FTP]
1 minute 28 seconds at zone endurance [ERG watts = 64% of FTP]
23 seconds at zone endurance [ERG watts = 75% of FTP]
42 seconds at zone sub-LT [ERG watts = 77% of FTP]
1 minute 35 seconds at zone lactate threshold [ERG watts = 92% of FTP]
1 minute 43 seconds at zone endurance [ERG watts = 67% of FTP]
1 minute 28 seconds at zone sub-LT [ERG watts = 78% of FTP]
1 minute 51 seconds at zone endurance [ERG watts = 70% of FTP]
10 seconds at zone endurance [ERG watts = 65% of FTP]
1 minute 31 seconds at zone sub-LT [ERG watts = 83% of FTP]
3 minutes 26 seconds at zone sub-LT [ERG watts = 77% of FTP]
6 minutes 6 seconds at zone endurance [ERG watts = 75% of FTP]
6 minutes 10 seconds at zone sub-LT [ERG watts = 77% of FTP]
1 minute 27 seconds at zone endurance [ERG watts = 75% of FTP]
3 minutes 43 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 24 seconds at zone lactate threshold [ERG watts = 89% of FTP]
52 seconds at zone sub-LT [ERG watts = 82% of FTP]
1 minute 24 seconds at zone endurance [ERG watts = 61% of FTP]
1 minute 33 seconds at zone sub-LT [ERG watts = 81% of FTP]
1 minute 27 seconds at zone sub-LT [ERG watts = 77% of FTP]
2 minutes 4 seconds at zone endurance [ERG watts = 63% of FTP]
44 seconds at zone sub-LT [ERG watts = 76% of FTP]
1 minute 49 seconds at zone endurance [ERG watts = 69% of FTP]
59 seconds at zone sub-LT [ERG watts = 77% of FTP]
2 minutes 53 seconds at zone sub-LT [ERG watts = 79% of FTP]
26 seconds at zone sub-LT [ERG watts = 81% of FTP]
1 minute 42 seconds at zone endurance [ERG watts = 71% of FTP]
34 seconds at zone sub-LT [ERG watts = 76% of FTP]
2 minutes 35 seconds at zone sub-LT [ERG watts = 82% of FTP]
35 seconds at zone sub-LT [ERG watts = 76% of FTP]
1 minute 4 seconds at zone lactate threshold [ERG watts = 92% of FTP]
1 minute 15 seconds at zone endurance [ERG watts = 65% of FTP]
58 seconds at zone sub-LT [ERG watts = 83% of FTP]
2 minutes 26 seconds at zone endurance [ERG watts = 70% of FTP]
1 minute 26 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 56 seconds at zone sub-LT [ERG watts = 81% of FTP]
1 minute 47 seconds at zone sub-LT [ERG watts = 77% of FTP]
29 seconds at zone recovery [ERG watts = 54% of FTP]
54 seconds at zone lactate threshold [ERG watts = 94% of FTP]
1 minute 35 seconds at zone endurance [ERG watts = 68% of FTP]
44 seconds at zone endurance [ERG watts = 72% of FTP]
2 minutes 31 seconds at zone sub-LT [ERG watts = 85% of FTP]
1 minute 6 seconds at zone endurance [ERG watts = 66% of FTP]
1 minute 21 seconds at zone sub-LT [ERG watts = 77% of FTP]
43 seconds at zone lactate threshold [ERG watts = 93% of FTP]
1 minute 5 seconds at zone sub-LT [ERG watts = 79% of FTP]
1 minute 59 seconds at zone lactate threshold [ERG watts = 97% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 69% of FTP]
1 minute 15 seconds at zone lactate threshold [ERG watts = 100% of FTP]
1 minute 9 seconds at zone endurance [ERG watts = 63% of FTP]
4 minutes 4 seconds at zone sub-LT [ERG watts = 86% of FTP]
1 minute 34 seconds at zone endurance [ERG watts = 67% of FTP]
1 minute 17 seconds at zone endurance [ERG watts = 65% of FTP]
1 minute 41 seconds at zone lactate threshold [ERG watts = 91% of FTP]
33 seconds at zone recovery [ERG watts = 43% of FTP]
59 seconds at zone sub-LT [ERG watts = 84% of FTP]
45 seconds at zone recovery [ERG watts = 50% of FTP]
53 seconds at zone endurance [ERG watts = 75% of FTP]
21 seconds at zone recovery [ERG watts = 54% of FTP]
1 minute 13 seconds at zone endurance [ERG watts = 75% of FTP]
42 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 2 seconds at zone sub-LT [ERG watts = 79% of FTP]
1 minute 55 seconds at zone endurance [ERG watts = 68% of FTP]
5 minutes of Warm Down at zone recovery [ERG watts = 55% of FTP]

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

Sub threshold muscular endurance Builder

Total Time: 03:23:00

Category: Endurance

Author: MHodge

Intervals

2 minutes of Warm Up [ERG watts = 40% of FTP]
5 minutes of 5 minutes @ 65% [ERG watts = 65% of FTP]
5 minutes of 5 minutes @ 60% [ERG watts = 60% of FTP]
8 minutes of 8 minutes @ 95% [ERG watts = 95% of FTP]
7 minutes of 7 minutes recovery @ 60% [ERG watts = 59% of FTP]
18 minutes of 18 minutes @ 90% [ERG watts = 90% of FTP]
10 minutes of 10 minutes recovery @ 60% [ERG watts = 60% of FTP]
28 minutes of 28 minutes @ 86% [ERG watts = 86% of FTP]
2 hours of Accumulate TSS [ERG watts = 60% of FTP]

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

Total Time: 00:48:00

Category: Misc.

Author: barnsey_84

Intervals

15 minutes at zone recovery [ERG watts = 47% of FTP]
10 minutes at zone sub-LT [ERG watts = 88% of FTP]
3 minutes at zone endurance [ERG watts = 65% of FTP]
2 minutes at zone endurance [ERG watts = 65% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 87% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
10 minutes at zone recovery [ERG watts = 47% of FTP]

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TheSufferFest.com's Angels

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

Endurance Tempo Drills

Block: Endurance with Tempo Bursts

2x 15min Zone 3

Female Ramp..

Beginner Cruise Intervals

TheSufferFest.com's Hell Hath No Fury - 2013

2:30 Ironman 70.3 Mont Tremblant

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

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

Useful Gear


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