Public Workouts by Rating

SWAT: Cadence 3

Workout type: Bike
WARM UP - 10 MINS
Start out at EZ pace & gradually build. Include at least 2-3 mins @ 75-80%mhr (or*) %FTP if you have power) then EZ for 2-3 mins
CADENCE DRILLS - 40mins
2’ @ 90 rpm + 2’ @ 110 rpm
all at 70 - 75% MHR
OR
70-75% FTP
COOL DOWN - 10 MINS
EZ spinning

Total Time: 01:00:00

Category: Misc.

Author: Zw426p

Intervals

5 minutes of Warm-up
3 minutes of FTP 80% [ERG watts = 80% of FTP]
2 minutes of Warm-up
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
10 minutes of Cool down

Overgear/FastCadence w/ climbing blocks

10 min WU

SubLT/OG/FCAD

3 min, z3, 90-100rpm
2 min, OG, z4a, 50-60rpm
4 min, z3, 90-100rpm
3 min, OG, z4a, 50-60rpm
3 min, FCAD, z3, 100+rpm
2 min recovery

Repeat x 1

SubLT/LT block (use climbing block)

5 min, z3, 90-100rpm
4 min, z4a, 80-90rpm
3 min, z3, 70-80rpm
2 min, z4a, 80-90rpm
1 min, z3, 90-100rpm
1 min, z5, 100-110rpm

10 min Cool Down

Total Time: 00:53:00

Category: Sustained Power

Author: Ransom

Intervals

10 minutes of Warm Up

Block: Sub-LT over gear

3 minutes at cadence 90 to 100 and zone sub-LT
2 minutes of Over Gear at zone lactate threshold
4 minutes at cadence 90 to 100 and zone sub-LT
3 minutes of Over Gear at zone lactate threshold
3 minutes of Fast Cadence at cadence 100 and zone sub-LT

2 minutes at zone recovery

Block: Climbing Block

LT-W1

Total Time: 01:10:00

Category: Misc.

Author: danielito

Intervals

2 minutes of Warm up [ERG watts = 40% of FTP]
2 minutes of Warm up [ERG watts = 45% of FTP]
2 minutes of Warm up [ERG watts = 50% of FTP]
2 minutes of Warm up [ERG watts = 55% of FTP]
2 minutes of Warm up [ERG watts = 60% of FTP]
2 minutes of Warm up [ERG watts = 65% of FTP]
2 minutes of Warm up [ERG watts = 70% of FTP]
1 minute of Warm up [ERG watts = 75% of FTP]
1 minute of Fast pedaling [ERG watts = 80% of FTP]
1 minute of R1 [ERG watts = 56% of FTP]
1 minute of Fast pedaling [ERG watts = 85% of FTP]
1 minute of R1 [ERG watts = 56% of FTP]
1 minute of Fast pedaling [ERG watts = 90% of FTP]
10 minutes of Cruise [ERG watts = 80% of FTP]
10 minutes of LT [ERG watts = 100% of FTP]
5 minutes of R1 [ERG watts = 56% of FTP]
10 minutes of LT [ERG watts = 100% of FTP]
3 minutes of Cooldown [ERG watts = 75% of FTP]
3 minutes of Cooldown [ERG watts = 70% of FTP]
3 minutes of Cooldown [ERG watts = 65% of FTP]
3 minutes of Cooldown [ERG watts = 60% of FTP]
3 minutes of Cooldown [ERG watts = 55% of FTP]

2x20 Sub-LT

Total Time: 01:45:00

Category: Misc.

Author: fluxcap

Intervals

15 minutes of Warm-up at zone recovery [ERG watts = 55% of FTP]
20 minutes of Endurance at zone endurance [ERG watts = 83% of FTP]

Block: 2x20 Sub-LT

5 minutes of Zone 3 at zone sub-LT [ERG watts = 87% of FTP]
5 minutes of Zone 4 at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Zone 3 at zone sub-LT [ERG watts = 87% of FTP]
5 minutes of Zone 4 at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Recovery at zone recovery [ERG watts = 55% of FTP]

Block: 2x20 Sub-LT

5 minutes of Zone 3 at zone sub-LT [ERG watts = 87% of FTP]
5 minutes of Zone 4 at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Zone 3 at zone sub-LT [ERG watts = 87% of FTP]
5 minutes of Zone 4 at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Recovery at zone recovery [ERG watts = 55% of FTP]

5 minutes of Zone 2 Cool Down at zone endurance [ERG watts = 83% of FTP]
15 minutes of Zone 1 Cool Down [ERG watts = 55% of FTP]

2x 15min Zone 4 90pct 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]
5 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]
15 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 90% of FTP]
10 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
15 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 90% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]

TR Bird +2

3 sets of 5x90 sec at 130% ftp

improving maximum aerobc power

try to do the intervalls at 100 rpm or higher

Total Time: 01:00:00

Category: Sustained Power

Author: mwlife

Intervals

3 minutes of Warm Up [ERG watts = 50% of FTP]
3 minutes of 70 Percent [ERG watts = 70% of FTP]
30 seconds of 120 percent [ERG watts = 120% of FTP]
1 minute of 50 Percent [ERG watts = 50% of FTP]
30 seconds of 130 Percent [ERG watts = 130% of FTP]
4 minutes 30 seconds of 50 Percent [ERG watts = 50% of FTP]
1 minute 30 seconds of 130 Percent 1 [ERG watts = 130% of FTP]
1 minute of 40 Percent [ERG watts = 40% of FTP]
1 minute 30 seconds of 130 Percent 2 [ERG watts = 130% of FTP]
1 minute of 40 Percent [ERG watts = 40% of FTP]
1 minute 30 seconds of 130 Percent 3 [ERG watts = 130% of FTP]
1 minute of 40 Percent [ERG watts = 40% of FTP]
1 minute 30 seconds of 130 Percent 4 [ERG watts = 130% of FTP]
1 minute of 40 Percent [ERG watts = 40% of FTP]
1 minute 30 seconds of 130 Percent 5 [ERG watts = 130% of FTP]
5 minutes of 40 Percent [ERG watts = 40% of FTP]
1 minute 30 seconds of 130 Percent 1 [ERG watts = 130% of FTP]
1 minute of 40 Percent [ERG watts = 40% of FTP]
1 minute 30 seconds of 130 Percent 2 [ERG watts = 130% of FTP]
1 minute of 40 Percent [ERG watts = 40% of FTP]
1 minute 30 seconds of 130 Percent 3 [ERG watts = 130% of FTP]
1 minute of 40 Percent [ERG watts = 40% of FTP]
1 minute 30 seconds of 130 Percent 4 [ERG watts = 130% of FTP]
1 minute of 40 Percent [ERG watts = 40% of FTP]
1 minute 30 seconds of 130 Percent 5 [ERG watts = 130% of FTP]
5 minutes of 40 Percent [ERG watts = 40% of FTP]
1 minute 30 seconds of 130 Percent 1 [ERG watts = 130% of FTP]
1 minute of 40 Percent [ERG watts = 40% of FTP]
1 minute 30 seconds of 130 Percent 2 [ERG watts = 130% of FTP]
1 minute of 40 Percent [ERG watts = 40% of FTP]
1 minute 30 seconds of 130 Percent 3 [ERG watts = 130% of FTP]
1 minute of 40 Percent [ERG watts = 40% of FTP]
1 minute 30 seconds of 130 Percent 4 [ERG watts = 130% of FTP]
1 minute of 40 Percent [ERG watts = 40% of FTP]
1 minute 30 seconds of 130 Percent 5 [ERG watts = 130% of FTP]
3 minutes of 40 Percent [ERG watts = 40% of FTP]

VO2-W6: Race Winning Intervals

Start with a sprint for 30s to break away, then hold FTP for 3 min, then a 10s sprint for the win.

Total Time: 01:28:40

Category: Speed endurance

Author: Markchandler

Intervals

20 minutes of Warm Up [ERG watts = 60% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
5 minutes of Rest [ERG watts = 60% of FTP]
30 seconds of Attack! [ERG watts = 200% of FTP]
3 minutes of Hold it! [ERG watts = 105% of FTP]
10 seconds of Sprint it out! [ERG watts = 200% of FTP]
5 minutes of Recover [ERG watts = 50% of FTP]
30 seconds of Attack! [ERG watts = 200% of FTP]
3 minutes of Hold it! [ERG watts = 105% of FTP]
10 seconds of Sprint it out! [ERG watts = 200% of FTP]
5 minutes of Recover [ERG watts = 50% of FTP]
30 seconds of Attack! [ERG watts = 200% of FTP]
3 minutes of Hold it! [ERG watts = 105% of FTP]
10 seconds of Sprint it out! [ERG watts = 200% of FTP]
5 minutes of Recover [ERG watts = 50% of FTP]
30 seconds of Attack! [ERG watts = 200% of FTP]
3 minutes of Hold it! [ERG watts = 105% of FTP]
10 seconds of Sprint it out! [ERG watts = 200% of FTP]
5 minutes of Recover [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
10 minutes of Cool Down [ERG watts = 50% of FTP]

4 x 10min VO2max workout at 105% of FTP

Fours sets of 10 minute VO2max efforts @ 105% of FTP with 5 min easy @ 55% of FTP in between.

Total Time: 01:35:00

Category: Sustained Power

Author: kburst

Intervals

20 minutes of Warmup [ERG watts = 70% of FTP]
10 minutes of VO2max Interval [ERG watts = 105% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of VO2max Interval [ERG watts = 105% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of VO2max Interval [ERG watts = 105% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of VO2max Interval [ERG watts = 105% of FTP]
20 minutes of Recovery [ERG watts = 55% of FTP]

Race openers

Openers with 5 Min tempo and 5 1 Min effors.

Total Time: 01:00:00

Category: Misc.

Author: sfield

Intervals

5 minutes of Warmup [ERG watts = 50% of FTP]
15 minutes of Endurance [ERG watts = 65% of FTP]
5 minutes of Temp [ERG watts = 85% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
5 minutes of Endurance [ERG watts = 65% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
5 minutes of Endurance [ERG watts = 65% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
5 minutes of Endurance [ERG watts = 65% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
5 minutes of Endurance [ERG watts = 65% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
10 minutes of Endurance [ERG watts = 65% of FTP]

Barnes -1 x10min spin + 8 x 30-20-10

Total Time: 00:48:00

Category: Misc.

Author: barnsey_84

Intervals

15 minutes at zone recovery [ERG watts = 47% of FTP]
10 minutes at zone sub-LT [ERG watts = 88% of FTP]
3 minutes at zone endurance [ERG watts = 65% of FTP]
2 minutes at zone endurance [ERG watts = 65% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 87% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
10 minutes at zone recovery [ERG watts = 47% of FTP]

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Public Workouts by Rating

SWAT: Cadence 3

Overgear/FastCadence w/ climbing blocks

Block: Sub-LT over gear

Block: Climbing Block

LT-W1

2x20 Sub-LT

Block: 2x20 Sub-LT

Block: 2x20 Sub-LT

2x 15min Zone 4 90pct FTP

TR Bird +2

VO2-W6: Race Winning Intervals

4 x 10min VO2max workout at 105% of FTP

Race openers

Barnes -1 x10min spin + 8 x 30-20-10

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