Public Workouts by Rating

E2 Rolling Hilly Course

Endurance workout with hill simulation

Total Time: 01:37:30

Category: Endurance

Author: Karman

Intervals

5 minutes of Pedal Easy at zone recovery
6 minutes of Alt R/L leg workload at zone recovery

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 100 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 100 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 100 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 100 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 100 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]
30 seconds of Hill 55 at cadence 70 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 70 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 70 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 70 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 70 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 65% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 70 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 70 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 70 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 70 [ERG watts = 75% of FTP]

10 minutes of Flat [ERG watts = 65% of FTP]
10 minutes of Cooldown at cadence 95 and zone recovery

90 mins Tempo/Threshold Surges

90 mins Tempo/Threshold Surges
Warm Up = 10 mins increase Power up to 80% FTP
Main Set = 70 mins @ 75 - 80% FTP with 2 x 30 mins @ 80 - 85% FTP.
Surge at threshold 95 – 100% FTP for 1 minute every 4th minute.
Cool Down = 10 mins @ 60% FTP

Total Time: 01:30:15

Category: Sustained Power

Author: silicon

Intervals

Block: Warm Up

5 minutes of Warm Up [ERG watts = 65% of FTP]
2 minutes of Warm Up [ERG watts = 75% of FTP]
2 minutes of Warm Up [ERG watts = 80% of FTP]
15 seconds of Zero that power meter
1 minute of Warm Up [ERG watts = 70% of FTP]

Block: Set 1

1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
1 minute of 1 min [ERG watts = 82% of FTP]

10 minutes of Recovery [ERG watts = 75% of FTP]

Block: Set 1

1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
1 minute of 1 min [ERG watts = 85% of FTP]
10 minutes of Cool Down [ERG watts = 60% of FTP]

3 mins at 90% FTP

8 sets

Total Time: 01:05:00

Category: Misc.

Author: DHarwood

Intervals

10 minutes of Warmup [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
10 minutes of Cooldown [ERG watts = 20% of FTP]

TheSufferFest.com's A Very Dark Place

Bring this workout to life. Get The Sufferfest's A Very Dark Place training video. Available at www.thesufferfest.com/video-sufferfests/a-very-dark-place
Start workout clock when words " A Very Dark Place" appear on the screen (@ 1:15)

Total Time: 00:52:09

Category: Speed

Author: Ransom

Intervals

2 minutes 30 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 9 seconds at zone endurance [ERG watts = 76% of FTP]
58 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute 1 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 37 seconds at zone lactate threshold [ERG watts = 95% of FTP]
31 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 44 seconds at zone sub-LT [ERG watts = 89% of FTP]
32 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 37 seconds at zone sub-LT [ERG watts = 89% of FTP]
4 minutes at zone VO2-MAX [ERG watts = 114% of FTP]
3 minutes 49 seconds at zone recovery [ERG watts = 50% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 37 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
18 seconds at zone sub-maximal [ERG watts = 121% of FTP]
46 seconds at zone sub-maximal [ERG watts = 124% of FTP]
40 seconds at zone sub-maximal [ERG watts = 127% of FTP]
3 minutes 42 seconds at zone recovery [ERG watts = 50% of FTP]
20 seconds at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 45 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
18 seconds at zone sub-maximal [ERG watts = 127% of FTP]
42 seconds at zone sub-maximal [ERG watts = 121% of FTP]
43 seconds at zone sub-maximal [ERG watts = 124% of FTP]
15 seconds at zone sub-maximal [ERG watts = 140% of FTP]
3 minutes 35 seconds at zone recovery [ERG watts = 50% of FTP]
23 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone sub-maximal [ERG watts = 127% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone sub-maximal [ERG watts = 121% of FTP]
12 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
22 seconds at zone sub-maximal [ERG watts = 127% of FTP]
12 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
27 seconds at zone sub-maximal [ERG watts = 127% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
15 seconds at zone sub-maximal [ERG watts = 127% of FTP]
15 seconds at zone super-LT [ERG watts = 101% of FTP]
53 seconds at zone sub-maximal [ERG watts = 127% of FTP]
3 minutes 40 seconds at zone recovery [ERG watts = 50% of FTP]
18 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 54 seconds at zone sub-maximal [ERG watts = 121% of FTP]
35 seconds at zone sub-maximal [ERG watts = 124% of FTP]
20 seconds at zone sub-maximal [ERG watts = 127% of FTP]
35 seconds at zone sub-maximal [ERG watts = 124% of FTP]
20 seconds at zone sub-maximal [ERG watts = 140% of FTP]
4 minutes 35 seconds at zone recovery [ERG watts = 50% of FTP]

SweetSpot Over/Unders

Zone 4 Over/Unders- Target 20 minute blocks of sweet-spot work designed to raise the sustained power threshold from beneath. Also will help acclimate to 20 minute sustained efforts- and the "fluctuating" load will keep leg speed variable.

Warm Up: Steady 15 minutes of zone 1 intensity. Keep cadence comfortable but work in some high RPM 1 minute spin ups.

Main Set: (2) 20 minute blocks of SweetSpot Over/Unders. 5 minutes rest between blocks.
-Blocks will each be (5) 4:00 intervals, alternating between 85% and 95% intensity.

Cool Down: 10 minutes at 60%, followed by 5 minutes at 50%

Notes: Self-selected cadence is fine for these intervals. For the WarmUp and CoolDown portion, spin slightly higher than you normally would. Around 100rpm is great.

Total Time: 01:15:00

Category: Sustained Power

Author: HyLine

Intervals

15 minutes of WarmUp [ERG watts = 50% of FTP]

Block: OverUnders

4 minutes of Under [ERG watts = 85% of FTP]

4 minutes of Over [ERG watts = 95% of FTP]

4 minutes of Under [ERG watts = 85% of FTP]

4 minutes of Over [ERG watts = 95% of FTP]

4 minutes of Under [ERG watts = 85% of FTP]

5 minutes of Rest [ERG watts = 60% of FTP]

Block: OverUnders

4 minutes of Under [ERG watts = 85% of FTP]

4 minutes of Over [ERG watts = 95% of FTP]

4 minutes of Under [ERG watts = 85% of FTP]

4 minutes of Over [ERG watts = 95% of FTP]

4 minutes of Under [ERG watts = 85% of FTP]

Block: CoolDown

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]

Test 3min 50w.

Total Time: 00:24:00

Category: Testing

Author: Joker92

Intervals

3 minutes of 100 [100 ERG watts]
3 minutes of 150 [150 ERG watts]
3 minutes of 200 [200 ERG watts]
3 minutes of 250 [250 ERG watts]
3 minutes of 300 [300 ERG watts]
3 minutes of 350 [350 ERG watts]
3 minutes of 400 [400 ERG watts]
3 minutes of 450 [450 ERG watts]

ToB 2013 TT Course (46-49km/h)

ToB 2013 TT Course - Specific Workout
(46-49km/h average speed)
-------------------------------------------
5mins @105% 90-100rpm (first 1min PUNCH the hill)
40 seconds @110% from slow start/grind.
4:30 @105-110% 85-90rpm (punch the hill at 3-3:30)
U - Turn!
3:30 @85-90% First minute at 100-105%. High cadence.
3:15 @100-110%.
30 seconds all out!

Total Time: 00:18:00

Category: Strength

Author: GPLama

Intervals

1 minute of First leg pt1 at cadence 100 [ERG watts = 110% of FTP]
4 minutes of First leg pt2 at cadence 90 [ERG watts = 105% of FTP]
10 seconds of Roundabout at cadence 0
40 seconds of Return from Roundabout at cadence 90 [ERG watts = 105% of FTP]
5 seconds of Left hander 1 at cadence 0
3 minutes of Hill climb pt1 at cadence 90 [ERG watts = 105% of FTP]
30 seconds of Hill climb pt2 at cadence 80 [ERG watts = 110% of FTP]
1 minute of Hill climb pt3 at cadence 95 [ERG watts = 102% of FTP]
10 seconds of U Turn at cadence 0
1 minute of Downhill pt1 at cadence 95 [ERG watts = 105% of FTP]
2 minutes 30 seconds of Downhill pt2 at cadence 105 [ERG watts = 90% of FTP]
10 seconds of Left hander 2 at cadence 0
3 minutes 15 seconds of Home leg at cadence 100 [ERG watts = 105% of FTP]
30 seconds of Last hill PUNCH at cadence 90 [ERG watts = 115% 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]

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Public Workouts by Rating

E2 Rolling Hilly Course

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

90 mins Tempo/Threshold Surges

Block: Warm Up

Block: Set 1

Block: Set 1

3 mins at 90% FTP

TheSufferFest.com's A Very Dark Place

SweetSpot Over/Unders

Block: OverUnders

Block: OverUnders

Block: CoolDown

Endurance Tempo Drills

Block: Endurance with Tempo Bursts

2x 15min Zone 3

Test 3min 50w.

ToB 2013 TT Course (46-49km/h)

2:30 Ironman 70.3 Mont Tremblant

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