Public Workouts by Rating
E1 Rolling Hilly Course
6 x 2 min at 70 rpm at 90%
6 x 3 min at 70 rpm at 95%
4 x (5min @105%FTP \ 5min rest)
Warm up:
# 5 minutes @ 50% FTP
# 5 minutes @ 60% FTP
# 5 minutes @ 70% FTP (including 3x30s surges)
# 5 minutes @ 55% FTP
Main Set:
# 5 minutes @ 105% FTP
# 5 minutes @ 45% FTP
# 5 minutes @ 105% FTP
# 5 minutes @ 45% FTP
# 5 minutes @ 105% FTP
# 5 minutes @ 45% FTP
# 5 minutes @ 105% FTP
Cool Down:
# 10 minutes @ 50% FTP
Coach Sufferfest The Long Scream
My take on this sufferfest video with better timings and recovery. Start as soon as the video starts and align timing during warm up.
Ride Fit Three Times Up, Three Ways Down
Experience "real ride" action by getting the Ride Fit Three Times Up, Three Ways Down training video from http://www.ride-fit.com/Shopping/Ride-Fit-Three-Times-Up.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.
1 x 40 threshold interval workout v. 1.1
Total of 40 min of intervals in Threshold zone (Power Zone 4). The most difficult workout of the week, in most cases. Show up reasonably well-rested and ready to work! Plan for effective post-workout recovery nutrition and sleep for maximal results.
1 x 40 Zone 4.
TheSufferFest.com's Hell Hath No Fury
Bring this workout to life. Get The Sufferfest's Hell Hath No Fury training video. Available at www.thesufferfest.com/video-sufferfests/hell-hath-no-fury
Start workout clock when words "Hell Hath No Fury" appear on the screen (@ 1:22)
T-Max Ramp Test
This is a Ramp Test used to determine your Max Power which is essentially your max power @V02 Max.
Perform a 10-15 minute Warm Up of your choice then, proceed through the Ramp Test in self selected cadence that feels normal for you.
The Ramp begins at 120 watts and increases resistance by 10 watts every sixty seconds until the conclusion of your test.
Your Max will be the highest wattage that you are able to maintain for a minimum of 30 seconds.
Once you've determined your Max power cool down for 15 minutes .
Enter ERG mode and ride your Max power as long as possible to determine your T-Max (Time @ Max Power).
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T-Max workouts are ridden at 50% time that you were able to ride your Max Power = T-Max.
Example:
You finished your Ramp Test at 400 watts for 45 seconds: This is your Max Power.
You were able to ride at your Max Power for 4 minutes.
Take 50% of the time that you were able to ride at your Max Power: 50% of 4 minutes @ 400w = T-Max of 400w x 2 minutes.
When performing T-Max intervals the rest interval is 50% of the work interval and you would perform them until your power drops by 10%....these suckers are tough but, are well worth the pain...enjoy!