Public Workouts by Rating

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

Sub threshold muscular endurance Builder

Total Time: 03:23:00

Category: Endurance

Author: MHodge

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]

SUB-THRESHOLD/SWEET SPOT WORK

From Training peak
“Sweet Spot” occurs at 83 to 97 percent of your FTP and riding here can help improve the aerobic, steady state efforts that characterize FTP. Sweet Spot gets it’s name because it is a balanced amount of intensity and volume. You can achieve more positive physiological adaptations than if you were to ride harder at zone 4/threshold. By riding below your FTP it is a more repeatable workout and won’t take quite as much out of you. Do these efforts on a stretch of road without interruptions, and focus on maintaining a steady effort. A steady grade 3 to 5 percent hill works very well.

Start with 3×8 minutes at “sweet spot” with 4 minutes easy spinning in between. Build up to 3×10 minute with 5 minutes easy spinning in between.

Total Time: 01:01:00

Category: Misc.

Author: fred

Intervals

1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 55% of FTP]
1 minute [ERG watts = 60% of FTP]
1 minute [ERG watts = 65% of FTP]
1 minute [ERG watts = 70% of FTP]
1 minute [ERG watts = 75% of FTP]
1 minute [ERG watts = 80% of FTP]
1 minute [ERG watts = 85% of FTP]
1 minute [ERG watts = 90% of FTP]
1 minute [ERG watts = 95% of FTP]
1 minute [ERG watts = 100% of FTP]
5 minutes [ERG watts = 56% of FTP]
10 minutes [ERG watts = 94% of FTP]
5 minutes [ERG watts = 60% of FTP]
10 minutes [ERG watts = 94% of FTP]
5 minutes [ERG watts = 60% of FTP]
10 minutes [ERG watts = 94% of FTP]
5 minutes [ERG watts = 56% of FTP]

Ride Fit Master Blaster

Experience "real ride" action by getting the Ride Fit Master Blaster training video from http://www.ride-fit.com/Shopping/Ride-Fit-Master-Blaster.html?source=imo.... 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: 00:35:12

Category: Explosive Power

Author: Ride-Fit

Intervals

1 minute 57 seconds at zone recovery [ERG watts = 45% of FTP]
1 minute 45 seconds at zone endurance [ERG watts = 63% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute 30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 110% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
2 minutes 30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 30 seconds at zone endurance [ERG watts = 64% of FTP]
3 minutes at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
2 minutes 30 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
2 minutes at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
30 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
30 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone sub-maximal [ERG watts = 126% of FTP]
4 minutes at zone recovery [ERG watts = 39% 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 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]

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]

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Public Workouts by Rating

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

SUB-THRESHOLD/SWEET SPOT WORK

Ride Fit Master Blaster

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 Angels

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

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

2x 10min 95pct FTP

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