Public Workouts by Rating

Ride Fit Miramar Lake Loops

Experience "real ride" action by getting the Ride Fit Miramar Lake Loops training video from http://www.ride-fit.com/Shopping/Ride-Fit-Miramar-Lake-Loops.html?source.... To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile.
Start the workout @18 seconds into the video when the first tone is heard.
Its recommended that you activate "Silence Voice" in the app settings.

Total Time: 00:59:04

Category: Endurance

Author: Ride-Fit

Intervals

2 minutes 1 seconds at zone recovery [ERG watts = 45% of FTP]
1 minute 41 seconds at zone endurance [ERG watts = 63% of FTP]
53 seconds at zone sub-LT [ERG watts = 88% of FTP]
15 seconds at zone endurance [ERG watts = 73% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 8 seconds at zone sub-LT [ERG watts = 88% of FTP]
13 seconds at zone endurance [ERG watts = 73% of FTP]
11 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 38 seconds at zone sub-LT [ERG watts = 88% of FTP]
9 seconds at zone endurance [ERG watts = 73% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
7 seconds at zone endurance [ERG watts = 73% of FTP]
11 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
22 seconds at zone sub-LT [ERG watts = 88% of FTP]
9 seconds at zone endurance [ERG watts = 73% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
39 seconds at zone sub-LT [ERG watts = 88% of FTP]
12 seconds at zone endurance [ERG watts = 73% of FTP]
11 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 10 seconds at zone sub-LT [ERG watts = 88% of FTP]
21 seconds at zone endurance [ERG watts = 73% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
40 seconds at zone sub-LT [ERG watts = 88% of FTP]
14 seconds at zone endurance [ERG watts = 73% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 6 seconds at zone sub-LT [ERG watts = 88% of FTP]
16 seconds at zone endurance [ERG watts = 73% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
11 seconds at zone endurance [ERG watts = 73% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
38 seconds at zone sub-LT [ERG watts = 88% of FTP]
37 seconds at zone endurance [ERG watts = 73% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
46 seconds at zone sub-LT [ERG watts = 88% of FTP]
14 seconds at zone endurance [ERG watts = 73% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
38 seconds at zone sub-maximal [ERG watts = 128% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
1 minute 47 seconds at zone endurance [ERG watts = 59% of FTP]
48 seconds at zone sub-LT [ERG watts = 88% of FTP]
15 seconds at zone endurance [ERG watts = 73% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 1 seconds at zone sub-LT [ERG watts = 88% of FTP]
14 seconds at zone endurance [ERG watts = 73% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 38 seconds at zone sub-LT [ERG watts = 88% of FTP]
8 seconds at zone endurance [ERG watts = 73% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
8 seconds at zone endurance [ERG watts = 73% of FTP]
11 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
21 seconds at zone sub-LT [ERG watts = 88% of FTP]
9 seconds at zone endurance [ERG watts = 73% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
20 seconds at zone sub-LT [ERG watts = 88% of FTP]
28 seconds at zone endurance [ERG watts = 67% of FTP]
16 seconds at zone endurance [ERG watts = 73% of FTP]
12 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 4 seconds at zone sub-LT [ERG watts = 88% of FTP]
22 seconds at zone endurance [ERG watts = 73% of FTP]
16 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
38 seconds at zone sub-LT [ERG watts = 88% of FTP]
14 seconds at zone endurance [ERG watts = 73% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone sub-LT [ERG watts = 88% of FTP]
19 seconds at zone endurance [ERG watts = 73% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
9 seconds at zone endurance [ERG watts = 73% of FTP]
11 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
37 seconds at zone sub-LT [ERG watts = 88% of FTP]
33 seconds at zone endurance [ERG watts = 73% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
52 seconds at zone sub-LT [ERG watts = 88% of FTP]
13 seconds at zone endurance [ERG watts = 73% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
39 seconds at zone sub-maximal [ERG watts = 128% of FTP]
34 seconds at zone sub-LT [ERG watts = 88% of FTP]
1 minute 57 seconds at zone endurance [ERG watts = 59% of FTP]
33 seconds at zone sub-LT [ERG watts = 88% of FTP]
47 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
26 seconds at zone endurance [ERG watts = 73% of FTP]
17 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
44 seconds at zone sub-LT [ERG watts = 88% of FTP]
28 seconds at zone endurance [ERG watts = 73% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
35 seconds at zone sub-LT [ERG watts = 88% of FTP]
15 seconds at zone endurance [ERG watts = 73% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
16 seconds at zone endurance [ERG watts = 73% of FTP]
18 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone sub-LT [ERG watts = 88% of FTP]
13 seconds at zone endurance [ERG watts = 73% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
38 seconds at zone sub-LT [ERG watts = 88% of FTP]
16 seconds at zone endurance [ERG watts = 73% of FTP]
20 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 9 seconds at zone sub-LT [ERG watts = 88% of FTP]
19 seconds at zone endurance [ERG watts = 73% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
23 seconds at zone super-LT [ERG watts = 99% of FTP]
12 seconds at zone endurance [ERG watts = 73% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
14 seconds at zone sub-LT [ERG watts = 88% of FTP]
9 seconds at zone endurance [ERG watts = 73% of FTP]
8 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
14 seconds at zone endurance [ERG watts = 73% of FTP]
18 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 20 seconds at zone sub-LT [ERG watts = 88% of FTP]
15 seconds at zone endurance [ERG watts = 73% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
55 seconds at zone sub-LT [ERG watts = 88% of FTP]
9 seconds at zone endurance [ERG watts = 73% of FTP]
17 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
33 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
3 minutes 52 seconds at zone recovery [ERG watts = 45% of FTP]

Aerobic Peak Power Output test for 425-475 W and VO2max estimation

Aerobic Peak Power Output (PPO) test starting @ 275W. This test is based on the Hawley & Noakes European Journal of Applied Physiology 1992 test.

This is a step test with 2.5 min duration for each stage, the first increase in wattage is 50 watts, and 25 watts for subsequent stages.

The first stage is set at at 3.33 w/kg. Taking that into consideration this particular test would be suited for 'average' competitive cyclists of ~82 kg. Or cyclists with other body mass values expected to have a PPO between 425 and 475 W.

PPO in watts is calculated as follows:

Wattage of last stage + ( (time spent in last stage/150)*25 )

Estimation of VO2max based on PPO:

VO2max (L/min) = (0.01141 * PPO) + 0.435

For questions e-mail me: metacycling@gmail.com

Total Time: 00:23:00

Category: Testing

Author: joselareta

Intervals

30 seconds of 150 W [150 ERG watts]
2 minutes 30 seconds of Begin (275W) [275 ERG watts]
2 minutes 30 seconds of 325 [325 ERG watts]
2 minutes 30 seconds of 350 [350 ERG watts]
2 minutes 30 seconds of 375 [375 ERG watts]
2 minutes 30 seconds of 400 [400 ERG watts]
2 minutes 30 seconds of 425 [425 ERG watts]
2 minutes 30 seconds of 450 [450 ERG watts]
2 minutes 30 seconds of 475 [475 ERG watts]
2 minutes 30 seconds of 500 [500 ERG watts]

1:30 Sub-LT Build

Total Time: 01:45:00

Category: Misc.

Author: fluxcap

Intervals

15 minutes of Warm-up (Z1) at zone recovery
20 minutes of Endurance Pace (Z2) at zone endurance

Block: 2 x 20 Build

2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
5 minutes of Active Recovery at zone recovery
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
5 minutes of Active Recovery at zone recovery

5 minutes of Zone 2 at zone endurance
15 minutes of Cool Down at zone recovery

Over Under Threshold booster. 2mins @ 85% followed by 2mins @ 105% for 10 mins.

2 mins at 85% followed by 105% for 10 mins. Used as a quick threshold booster, as described by Alex Dowsett.

Total Time: 02:05:00

Category: Sustained Power

Author: MHodge

Intervals

10 minutes of Warm Up [ERG watts = 50% of FTP]
2 minutes of 85% [ERG watts = 85% of FTP]
2 minutes of 105% [ERG watts = 105% of FTP]
2 minutes of 85% [ERG watts = 85% of FTP]
2 minutes of 105% [ERG watts = 105% of FTP]
2 minutes of 85% [ERG watts = 85% of FTP]
5 minutes of Rest @ 50% [ERG watts = 50% of FTP]
2 minutes of 105% [ERG watts = 105% of FTP]
2 minutes of 85% [ERG watts = 85% of FTP]
2 minutes of 105% [ERG watts = 105% of FTP]
2 minutes of 85% [ERG watts = 85% of FTP]
2 minutes of 105% [ERG watts = 105% of FTP]
1 hour 30 minutes of Rest @ 50% [ERG watts = 50% of FTP]

TheSufferFest.com's Blender

Bring this workout to life. Get The Sufferfest's Blender training video. Available at www.thesufferfest.com/video-sufferfests/blender
Start workout clock when word "Blender" appears on the screen (@ 1:17)

Total Time: 01:43:10

Category: Endurance

Author: Ransom

Intervals

4 minutes 15 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 13 seconds at zone endurance [ERG watts = 63% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 32 seconds at zone endurance [ERG watts = 76% of FTP]
2 minutes 31 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 1 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 1 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 26 seconds at zone recovery [ERG watts = 50% of FTP]
15 seconds at zone super-LT [ERG watts = 101% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
5 minutes 23 seconds at zone super-LT [ERG watts = 101% of FTP]
36 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
3 minutes 16 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 2 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 59 seconds at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 58 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 15 seconds at zone super-LT [ERG watts = 101% of FTP]
17 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
47 seconds at zone super-LT [ERG watts = 101% of FTP]
26 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
9 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 8 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 51 seconds at zone super-LT [ERG watts = 101% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 27 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 2 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
45 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes 6 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 1 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 24 seconds at zone super-LT [ERG watts = 101% of FTP]
26 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
3 minutes 12 seconds at zone super-LT [ERG watts = 101% of FTP]
3 minutes 55 seconds at zone recovery [ERG watts = 50% of FTP]
40 seconds at zone sub-maximal [ERG watts = 127% of FTP]
20 seconds at zone recovery [ERG watts = 50% of FTP]
40 seconds at zone sub-maximal [ERG watts = 127% of FTP]
20 seconds at zone recovery [ERG watts = 50% of FTP]
39 seconds at zone sub-maximal [ERG watts = 127% of FTP]
21 seconds at zone recovery [ERG watts = 50% of FTP]
42 seconds at zone sub-maximal [ERG watts = 127% of FTP]
21 seconds at zone recovery [ERG watts = 50% of FTP]
40 seconds at zone sub-maximal [ERG watts = 127% of FTP]
21 seconds at zone recovery [ERG watts = 50% of FTP]
48 seconds at zone sub-maximal [ERG watts = 127% of FTP]
2 minutes 1 seconds at zone recovery [ERG watts = 50% of FTP]
31 seconds at zone sub-maximal [ERG watts = 127% of FTP]
31 seconds at zone recovery [ERG watts = 50% of FTP]
31 seconds at zone sub-maximal [ERG watts = 127% of FTP]
30 seconds at zone recovery [ERG watts = 50% of FTP]
33 seconds at zone sub-maximal [ERG watts = 127% of FTP]
30 seconds at zone recovery [ERG watts = 50% of FTP]
32 seconds at zone sub-maximal [ERG watts = 127% of FTP]
30 seconds at zone recovery [ERG watts = 50% of FTP]
31 seconds at zone sub-maximal [ERG watts = 127% of FTP]
30 seconds at zone recovery [ERG watts = 50% of FTP]
34 seconds at zone sub-maximal [ERG watts = 127% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
22 seconds at zone sub-maximal [ERG watts = 140% of FTP]
41 seconds at zone recovery [ERG watts = 50% of FTP]
21 seconds at zone sub-maximal [ERG watts = 140% of FTP]
40 seconds at zone recovery [ERG watts = 50% of FTP]
21 seconds at zone sub-maximal [ERG watts = 140% of FTP]
40 seconds at zone recovery [ERG watts = 50% of FTP]
23 seconds at zone sub-maximal [ERG watts = 140% of FTP]
40 seconds at zone recovery [ERG watts = 50% of FTP]
21 seconds at zone sub-maximal [ERG watts = 140% of FTP]
41 seconds at zone recovery [ERG watts = 50% of FTP]
20 seconds at zone sub-maximal [ERG watts = 140% of FTP]
3 minutes 48 seconds at zone recovery [ERG watts = 50% of FTP]
3 minutes 55 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
4 minutes at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute at zone recovery [ERG watts = 50% of FTP]
4 minutes 21 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
7 minutes 37 seconds at zone recovery [ERG watts = 50% of FTP]

2 x 15 min threshold intervals with 15s micro recoveries

Threshold session. 2 x 15 mins as repeats of 45s on, 15s off at 95% of FTP
10 mins warm up
15 min effort
5 mins easy
15 minute effort
5 mins warm down

A good introduction to threshold work. Less demanding than a holding a continuous sub threshold target power.
Erg values are set as a % of FTP so ensure your FTP values are set correctly in your personal profile!

Total Time: 00:49:30

Category: Endurance

Author: bikescience

Intervals

5 minutes of 5 mins @ 60% [ERG watts = 60% of FTP]
5 minutes of 5 mins @ 70% [ERG watts = 70% of FTP]
45 seconds of 95% FTP #1 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #2 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #3 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #4 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #5 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #6 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #7 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #8 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #9 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #10 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #11 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #12 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #13 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #14 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #15 [ERG watts = 95% of FTP]
5 minutes of 5 mins easy [ERG watts = 50% of FTP]
45 seconds of 95% FTP #1 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #2 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #3 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #4 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #5 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #6 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #7 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #8 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #9 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #10 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #11 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #12 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #13 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #14 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #15 [ERG watts = 95% of FTP]
1 minute of Warm down 1 [ERG watts = 60% of FTP]
1 minute of Warm down 2 [ERG watts = 55% of FTP]
1 minute of Warm down 3 [ERG watts = 50% of FTP]
1 minute of Warm down 4 [ERG watts = 45% of FTP]
1 minute of Warm down 5 [ERG watts = 40% of FTP]

ZC: Over-Unders (Sweet Spot) 4 x 5

Over unders are performed with the first part of the interval at FULL GAS, then settling in to the prescribed wattage, then finishing again with a FULL GAS effort. Teaching you to clear the lactic acid from the system and respond to hard efforts at the beginning of a tough section in a ride or race
4 x 5 minutes. First 30 seconds of interval is full gas, then settle into between 198-231 watts. Finish with last 30 seconds, Full Gas
5 minutes off

Total Time: 01:00:00

Category: Sustained Power

Author: alecarmona

Intervals

10 minutes of warm up at zone recovery
30 seconds of fg at zone maximal
4 minutes of SS at zone lactate threshold
30 seconds of fg at zone maximal
5 minutes of rest at zone recovery
30 seconds of fg at zone maximal
4 minutes of SS at zone lactate threshold
30 seconds of fg at zone maximal
5 minutes of rest at zone recovery
30 seconds of fg at zone maximal
4 minutes of SS at zone lactate threshold
30 seconds of fg at zone maximal
5 minutes of rest at zone recovery
30 seconds of fg at zone maximal
4 minutes of SS at zone lactate threshold
30 seconds of fg at zone maximal
5 minutes of rest at zone recovery
10 minutes of cool down at zone recovery

2x 10min 95pct FTP

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]
2 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
3 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 55% of FTP]
10 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 95% of FTP]
10 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
10 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 95% of FTP]
10 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 3 at cadence 95 and zone sub-LT [ERG watts = 80% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]

TR Carson +4

12x 5-7 min intervalls between 88-94% ftp total of 72 min (sweet spot work)

Goal: muscular endurance

Total Time: 02:00:00

Category: Muscular endurance

Author: mwlife

Intervals

3 minutes of Warm Up [ERG watts = 50% of FTP]
3 minutes of 64 Percent [ERG watts = 64% of FTP]
3 minutes of 77 Percent [ERG watts = 77% of FTP]
3 minutes of 90 Percent [ERG watts = 90% of FTP]
5 minutes of 50 Percent [ERG watts = 50% of FTP]
5 minutes of 88 Percent 1 [ERG watts = 88% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
5 minutes of 92 Percent 2 [ERG watts = 92% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
6 minutes of 90 Percent 3 [ERG watts = 90% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
6 minutes of 94 Percent 4 [ERG watts = 94% of FTP]
4 minutes of 50 Percent [ERG watts = 50% of FTP]
7 minutes of 88 Percent 1 [ERG watts = 88% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
7 minutes of 92 Percent 2 [ERG watts = 92% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
7 minutes of 90 Percent 3 [ERG watts = 90% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
7 minutes of 94 Percent 4 [ERG watts = 94% of FTP]
4 minutes of 50 Percent [ERG watts = 50% of FTP]
6 minutes of 88 Percent 1 [ERG watts = 88% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
6 minutes of 92 Percent 2 [ERG watts = 92% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
5 minutes of 90 Percent 3 [ERG watts = 90% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
5 minutes of 94 Percent 4 [ERG watts = 94% of FTP]
5 minutes of 50 Percent [ERG watts = 50% of FTP]

Advanced Cruise Intervals

Longer threshold intervals with short rest.

4 x 12 minutes.

Total Time: 01:15:00

Category: Muscular endurance

Author: imi_admin

Intervals

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

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Ride Fit Miramar Lake Loops

Aerobic Peak Power Output test for 425-475 W and VO2max estimation

1:30 Sub-LT Build

Block: 2 x 20 Build

Over Under Threshold booster. 2mins @ 85% followed by 2mins @ 105% for 10 mins.

TheSufferFest.com's Blender

2 x 15 min threshold intervals with 15s micro recoveries

ZC: Over-Unders (Sweet Spot) 4 x 5

2x 10min 95pct FTP

TR Carson +4

Advanced Cruise Intervals

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