Public Workouts by Rating
Power Profile 5s and 1 minute
Power Profile test for 5s and 1 minute with added time at the end for an active recovery session
TheSufferFest.com's Downward Spiral
Bring this workout to life. Get The Sufferfest's Downward Spiral training video. Available at http://www.thesufferfest.com/video-sufferfests/details-downward-spiral
Start workout clock when words "Downward Spiral" appear on the screen (@ 52 seconds)
3 x 9 minute "Threshold Pyramids"
10 minute warm up
3 set of 9 minute "Threshold Pyramids" - gradual increases in power until peak reached at 105% FTP then decrease
3 mins recovery between intervals
8 mins warm down
A pretty tough session this one. Will really work on your ability to stay relaxed riding at or above threshold pace. Concentrate on keeping the upper body still and relaxed and the cadence smooth as the power increases. It'll still feel hard on the way down from the top of each pyramid. Focus on keeping god form all the way through.
Target wattages set based on % of FTP so ensure your FTP values are set correctly in your personal profile!
Enduro Pyramids Longer
A longer Enduro/sub-LT pyramid, X3
TriVelo FTP Test
warm up
1.
min 20 min build the watts from 50%-70% average @90-100 rpm
2.
3 x 1min efforts @85%/100%/120% watts with 3 min recovery
stay seated and ride @60/rpm
3.
1x8 min effort build the watts from 75%-100% last 2 min at best power
4.
5 min easy roll
6.
then power test
ftp power test /20 min power test
its best to start conservatively
you need to try to hold an even pace across the entire 20 min
not good to start too had and struggle for the last 5 min
you select the watts you think you can hold for 20 min..you select the cadence
7.
20 min easy warm down
micro Burst
15 min warm up
2x10 min
15sec Max
15sec easy
10 min recovery
10x10 sec sprints
2 min between
15 min cool down