Public Workouts by Rating

MAP test

For less than 365 MAP
Warm up 10mins@160W, 5x60s@110rpm@200W,220W,240W,260W & 280W with 60sec easy pedalling. 5mins recovery
MAP Start at 200W increasing 5W/20sec until exhaustion.
Warm down easy 15mins

Total Time: 00:50:20

Category: Testing

Author: gmolony

Intervals

Block: Warmup

10 minutes of WU1 at zone recovery
1 minute of HC1 at cadence 110 and zone endurance
1 minute of Rest at zone recovery
1 minute of HC2 at cadence 110 and zone sub-LT
1 minute of Rest at zone recovery
1 minute of HC3 at cadence 110 and zone lactate threshold
1 minute of Rest at zone recovery
1 minute of HC4 at cadence 110 and zone lactate threshold
1 minute of Rest at zone recovery
1 minute of HC5 at cadence 110 and zone super-LT

5 minutes of Recovery with heart rate recovery

Block: Map Test

20 seconds of Ramp [200 ERG watts]
20 seconds of Ramp [205 ERG watts]
20 seconds of Ramp [210 ERG watts]
20 seconds of Ramp [215 ERG watts]
20 seconds of Ramp [220 ERG watts]
20 seconds of Ramp [225 ERG watts]
20 seconds of Ramp [230 ERG watts]
20 seconds of Ramp [235 ERG watts]
20 seconds of Ramp [240 ERG watts]
20 seconds of Ramp [245 ERG watts]
20 seconds of Ramp [250 ERG watts]
20 seconds of Ramp [255 ERG watts]
20 seconds of Ramp [260 ERG watts]
20 seconds of Ramp [265 ERG watts]
20 seconds of Ramp [270 ERG watts]
20 seconds of Ramp [275 ERG watts]
20 seconds of Ramp [280 ERG watts]
20 seconds of Ramp [285 ERG watts]
20 seconds of Ramp [290 ERG watts]
20 seconds of Ramp [295 ERG watts]
20 seconds of Ramp [300 ERG watts]
20 seconds of Ramp [305 ERG watts]
20 seconds of Ramp [310 ERG watts]
20 seconds of Ramp [315 ERG watts]
20 seconds of Ramp [320 ERG watts]
20 seconds of Ramp [325 ERG watts]
20 seconds of Ramp [330 ERG watts]
20 seconds of Ramp [335 ERG watts]
20 seconds of Ramp [340 ERG watts]
20 seconds of Ramp [345 ERG watts]
20 seconds of Ramp [350 ERG watts]
20 seconds of Ramp [355 ERG watts]
20 seconds of Ramp [360 ERG watts]
20 seconds of Ramp [365 ERG watts]

15 minutes of Warmdown at zone recovery

5 x ((5min@110%FTP)\(5min recovery))

Total Time: 01:00:00

Category: Sustained Power

Author: silicon

Intervals

10 minutes of Warm up [ERG watts = 50% of FTP]
2 minutes of 2 min @ 80%FTP [ERG watts = 80% of FTP]
3 minutes of Warm up [ERG watts = 50% of FTP]
5 minutes of 5 min @ 110%FTP - 1st [ERG watts = 110% of FTP]
5 minutes of 5 min recovery [ERG watts = 40% of FTP]
5 minutes of 5 min @ 110%FTP - 2nd [ERG watts = 110% of FTP]
5 minutes of 5 min recovery [ERG watts = 40% of FTP]
5 minutes of 5 min @ 110%FTP - 3rd [ERG watts = 110% of FTP]
5 minutes of 5 min recovery [ERG watts = 40% of FTP]
5 minutes of 5 min @ 110%FTP - 4th [ERG watts = 110% of FTP]
5 min recovery [ERG watts = 40% of FTP]
5 min @ 110%FTP - last one [ERG watts = 110% of FTP]
10 minutes of Cool down [ERG watts = 50% of FTP]

Sweet Spot Intervals

Up the ante with Sweet Spot intervals which are done at 83-97% of one's FTP.

Total Time: 01:00:00

Category: Misc.

Author: simond

Intervals

10 minutes of Warm Up with heart rate recovery
10 minutes of 10 minutes on at 83-97% of FTP with heart rate sub-LT
5 minutes of Recover with heart rate sub-LT
10 minutes of 10 minutes on at 83-97% of FTP with heart rate sub-LT
5 minutes of Recover with heart rate recovery
10 minutes of 10 minutes on at 83-97% of FTP with heart rate sub-LT
10 minutes of Cool Down with heart rate recovery

1 minute intervals with ride out at the end

Total Time: 01:00:00

Category: Sustained Power

Author: Aesc

Intervals

15 minutes of Spin Up at zone endurance
1 minute of Minute effort at zone sub-maximal
3 minutes of Recover at zone endurance
1 minute of Minute effort at zone sub-maximal
3 minutes of Recover at zone endurance
1 minute of Minute effort at zone sub-maximal
3 minutes of Recover at zone endurance
1 minute of Minute effort at zone sub-maximal
3 minutes of Recover at zone endurance
1 minute of Minute effort at zone sub-maximal
3 minutes of Recover at zone recovery
25 minutes of Ride it out at zone endurance

TheSufferFest.com's Revolver

Bring this workout to life. Get The Sufferfest's Revolver training video. Available at www.thesufferfest.com/video-sufferfests/details-revolver
Start workout clock when word "Revolver" appears on the screen (@ 1:03)

Total Time: 00:48:06

Category: Speed

Author: Ransom

Intervals

1 minute 31 seconds at zone recovery [ERG watts = 50% of FTP]
4 minutes 2 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 45 seconds at zone endurance [ERG watts = 76% of FTP]
2 minutes 10 seconds at zone super-LT [ERG watts = 101% of FTP]
41 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 4 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 2 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute at zone recovery [ERG watts = 50% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 5 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute at zone recovery [ERG watts = 50% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 3 seconds at zone recovery [ERG watts = 50% of FTP]
59 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone sub-maximal [ERG watts = 140% of FTP]
1 minute at zone recovery [ERG watts = 50% of FTP]
1 minute 4 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 2 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 19 seconds at zone sub-maximal [ERG watts = 140% of FTP]
58 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 2 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 3 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 4 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 2 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone sub-maximal [ERG watts = 140% of FTP]
5 minutes 52 seconds at zone recovery [ERG watts = 50% of FTP]

anaerobic capacity 30/30s 3X5 minute

Total Time: 01:03:20

Category: Muscular endurance

Author: brandido

Intervals

20 seconds of warm up with heart rate recovery
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
Z2 with heart rate endurance
Z5 with heart rate maximal
Z2 with heart rate endurance
Z5 with heart rate maximal
10 minutes of recover with heart rate recovery
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
10 minutes of recover with heart rate recovery
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 minutes of Cool down with heart rate recovery

Int 3x8

Exploitation

Total Time: 00:38:00

Category: Sustained Power

Author: velociped77

Intervals

5 minutes of Warm up at zone endurance [ERG watts = 64% of FTP]
8 minutes of 1. Intervall at zone sub-LT [ERG watts = 95% of FTP]
2 minutes of 1. Recovery at zone recovery [ERG watts = 56% of FTP]
8 minutes of 2. Intervall at zone sub-LT [ERG watts = 95% of FTP]
2 minutes of 2. Recovery at zone recovery [ERG watts = 56% of FTP]
8 minutes of 3. Intervall at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Slow down at zone recovery [ERG watts = 56% of FTP]

zone 3 2x20

Tempo intervals on the trainer or outside.
Warm up easy 10-15 min.
Then do 2 x 20 minutes at power/HR zone 3 (2 minute recoveries).
Keep your cadence 85-100.
Easy zone 1 warm down.

Total Time: 01:06:30

Category: Endurance

Author: abutts

Intervals

12 minutes 30 seconds of warm up [Fixed resistance 1]
20 minutes of 1x 20 min zone 3 at cadence 85 to 100 [Fixed resistance 1]
2 minutes of rest at zone recovery with heart rate recovery
20 minutes of 2 x 20 min zone 3 at cadence 85 to 100 [Fixed resistance 1]
2 minutes of rest at zone recovery with heart rate recovery
10 minutes of cool down at zone recovery with heart rate recovery

4 x 8min FTP

Total Time: 01:14:00

Category: Misc.

Author: MichaelSeifert

Intervals

15 minutes of Warm Up at cadence 80 and zone endurance
8 minutes of FTW at cadence 80 and zone lactate threshold
4 minutes of Recovery at cadence 80 and zone recovery
8 minutes of FTW at cadence 80 and zone lactate threshold
4 minutes of Recovery at zone recovery
8 minutes of FTW at cadence 80 and zone lactate threshold
4 minutes of Recovery at zone recovery
8 minutes of FTW at cadence 80 and zone lactate threshold
15 minutes of Cool Down at cadence 80 and zone endurance

Vo2 Max Intervals - Overall Power/Endurance Conditioning

Power = Vo2 max interval with initial sprint to get upt o speed appox 50kph
Steady = Tempo riding between 65% and 90% of MHR depending on fitness. Increase HR as endurance and strength increase
Sprint = full sprint from rolling start @ 30kph
Time Trial = @ lactate or just below with sprint in the last 30 seconds

Total Time: 01:03:00

Category: Sustained Power

Author: Ekib

Intervals

2 minutes of Warm Up at cadence 100 with heart rate endurance
20 seconds of Sprint at cadence 140 with heart rate maximal
2 minutes of Recovery at cadence 80 with heart rate recovery
20 seconds of Sprint at cadence 140 with heart rate maximal
2 minutes of Recovery at cadence 80 with heart rate recovery
20 seconds of Sprint at cadence 140 with heart rate maximal
2 minutes of Recovery at cadence 80 with heart rate recovery
30 seconds of Power at cadence 110 with heart rate VO2-MAX
30 seconds of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
30 seconds of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
2 minutes of Power at cadence 110 with heart rate VO2-MAX
5 minutes of Steady at cadence 90 with heart rate endurance
2 minutes of Power at cadence 110 with heart rate VO2-MAX
2 minutes of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
30 seconds of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
30 seconds of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
5 minutes of Steady at cadence 90 with heart rate endurance
10 minutes of Time Trial at cadence 90 with heart rate lactate threshold
10 minutes of War Down at cadence 90 with heart rate recovery

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Public Workouts by Rating

MAP test

Block: Warmup

Block: Map Test

5 x ((5min@110%FTP)\(5min recovery))

Sweet Spot Intervals

1 minute intervals with ride out at the end

TheSufferFest.com's Revolver

anaerobic capacity 30/30s 3X5 minute

Int 3x8

zone 3 2x20

4 x 8min FTP

Vo2 Max Intervals - Overall Power/Endurance Conditioning

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