Public Workouts by Rating

z1 endurance w/low cadence intervals

Total Time: 01:10:00

Category: Strength

Author: laurenchandler

5 minutes at cadence 90 [ERG watts = 50% of FTP]
10 minutes at cadence 90 [ERG watts = 60% of FTP]
20 minutes at cadence 70 [ERG watts = 80% of FTP]
5 minutes at cadence 90 [ERG watts = 55% of FTP]
20 minutes at cadence 70 [ERG watts = 80% of FTP]
10 minutes at cadence 90 [ERG watts = 60% of FTP]

Sufferfest Nine Hammers

Available at http://www.thesufferfest.com/training-video/nine-hammers-dec-18/
Start workout clock when words "Nine Hammers" appear on the screen (@ 1:12)

Total Time: 00:58:39

Category: Speed

Author: sfield

Intervals

1 minute 33 seconds of Warmup RPE 3 [ERG watts = 56% of FTP]
59 seconds of Warmup RPE 4 [ERG watts = 70% of FTP]
17 seconds of Warmup RPE 8 [ERG watts = 105% of FTP]
32 seconds of Warmup RPE 5 [ERG watts = 80% of FTP]
16 seconds of Warmup RPE 6 [ERG watts = 85% of FTP]
21 seconds of Warmup RPE 5 [ERG watts = 80% of FTP]
10 seconds of Warmup RPE 9 [ERG watts = 120% of FTP]
1 minute of Warmup RPE 6 [ERG watts = 85% of FTP]
30 seconds of Warmup RPE 2 [ERG watts = 50% of FTP]
10 seconds of Warmup RPE 9.5 [ERG watts = 130% of FTP]
1 minute of Warmup RPE 7.5 [ERG watts = 100% of FTP]
1 minute 30 seconds of Easy RPE 3 [ERG watts = 56% of FTP]
1 minute of Hammer 1 -RPE 8 [ERG watts = 105% of FTP]
2 minutes of Hammer 1 -RPE 7.5 [ERG watts = 100% of FTP]
30 seconds of Hammer 1 -RPE 9 [ERG watts = 120% of FTP]
34 seconds of Hammer 1 -RPE 7 [ERG watts = 95% of FTP]
26 seconds of Hammer 1 -RPE 7.5 [ERG watts = 100% of FTP]
2 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
19 seconds of Hammer 2 -RPE 9 [ERG watts = 120% of FTP]
5 seconds of Hammer 2 -RPE 8 [ERG watts = 105% of FTP]
4 seconds of Hammer 2 -RPE 10 [ERG watts = 140% of FTP]
7 seconds of Hammer 2 -RPE 8 [ERG watts = 105% of FTP]
4 seconds of Hammer 2 -RPE 10 [ERG watts = 140% of FTP]
21 seconds of Hammer 2 -RPE 9 [ERG watts = 120% of FTP]
1 minute of Hammer 2 -RPE 8 [ERG watts = 105% of FTP]
44 seconds of Hammer 2 -RPE 9 [ERG watts = 120% of FTP]
16 seconds of Hammer 2 -RPE 10 [ERG watts = 140% of FTP]
2 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
59 seconds of Hammer 3 -RPE 7 [ERG watts = 95% of FTP]
16 seconds of Hammer 3 -RPE 10 [ERG watts = 140% of FTP]
30 seconds of Hammer 3 -RPE 7 [ERG watts = 95% of FTP]
1 minute 45 seconds of Hammer 3 -RPE 9 [ERG watts = 120% of FTP]
2 minutes 30 seconds of Easy RPE 3 [ERG watts = 56% of FTP]
1 minute 30 seconds of Hammer 4 -RPE 7 [ERG watts = 95% of FTP]
1 minute 30 seconds of Hammer 4 -RPE 7.5 [ERG watts = 100% of FTP]
1 minute 30 seconds of Hammer 4 -RPE 8 [ERG watts = 105% of FTP]
2 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
2 minutes 44 seconds of Hammer 5 -RPE 9 [ERG watts = 120% of FTP]
16 seconds of Hammer 5 -RPE 10 [ERG watts = 140% of FTP]
1 minute 30 seconds of Easy RPE 2 [ERG watts = 50% of FTP]
1 minute of Hammer 6 -RPE 9 [ERG watts = 120% of FTP]
29 seconds of Hammer 6 -RPE 8 [ERG watts = 105% of FTP]
1 minute of Hammer 6 -RPE 9 [ERG watts = 120% of FTP]
31 seconds of Hammer 6 -RPE 8 [ERG watts = 105% of FTP]
3 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
2 minutes 59 seconds of Hammer 7 -RPE 7.5 [ERG watts = 100% of FTP]
2 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
30 seconds of Hammer 8 -RPE 10 [ERG watts = 140% of FTP]
5 seconds of Hammer 8 -RPE 8 [ERG watts = 105% of FTP]
12 seconds of Hammer 8 -RPE 10 [ERG watts = 150% of FTP]
1 minute 14 seconds of Hammer 8 -RPE 8 [ERG watts = 105% of FTP]
59 seconds of Hammer 8 -RPE 9 [ERG watts = 120% of FTP]
1 minute 31 seconds of Easyish RPE 5 [ERG watts = 80% of FTP]
1 minute of Hammer 9 -RPE 8 [ERG watts = 105% of FTP]
59 seconds of Hammer 9 -RPE 9 [ERG watts = 120% of FTP]
1 minute 1 seconds of Hammer 9 -RPE 10 [ERG watts = 140% of FTP]
3 minutes 21 seconds of Recovery RPE 2 [ERG watts = 50% of FTP]

3x 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]
5 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]
5 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]

MAP TEST

25w increases per minute until exhaustion.

Total Time: 00:27:00

Category: Testing

Author: Joker92

Intervals

5 minutes of Warm Up. at cadence 90 [100 ERG watts]
1 minute of 1 [125 ERG watts]
1 minute of 2 [150 ERG watts]
1 minute of 3 [175 ERG watts]
1 minute of 4 [200 ERG watts]
1 minute of 5 [225 ERG watts]
1 minute of 6 [250 ERG watts]
1 minute of 7 [275 ERG watts]
1 minute of 8 [300 ERG watts]
1 minute of 9 [325 ERG watts]
1 minute of 10 [350 ERG watts]
1 minute of 11 [375 ERG watts]
1 minute of 12 [400 ERG watts]
1 minute of 13 [425 ERG watts]
1 minute of 14 [450 ERG watts]
1 minute of 15 [475 ERG watts]
1 minute of 16 [500 ERG watts]
1 minute of 17 [525 ERG watts]
5 minutes of Cool Down [50 ERG watts]

Anaerobic Capacity - W3

4x2min @130%, 3x1min @140%

Total Time: 00:48:00

Category: Sustained Power

Author: laurenchandler

Intervals

Block: Warmup

5 minutes [ERG watts = 60% of FTP]
1 minute [ERG watts = 80% of FTP]
1 minute [ERG watts = 65% of FTP]
1 minute [ERG watts = 90% of FTP]
1 minute [ERG watts = 70% of FTP]
1 minute [ERG watts = 100% of FTP]
5 minutes [ERG watts = 60% of FTP]

2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
1 minute of AC [ERG watts = 140% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
1 minute of AC [ERG watts = 140% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
1 minute of AC [ERG watts = 140% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
3 minutes of Cooldown [ERG watts = 55% of FTP]
5 minutes of Cooldown [ERG watts = 50% of FTP]

VO2 Max intervals - 6 x 3 minutes

Total Time: 00:58:00

Category: Misc.

Author: coachtommy

Intervals

15 minutes of Warmup [ERG watts = 60% of FTP]
3 minutes of Work Interval 1 [ERG watts = 125% of FTP]
3 minutes of Rest Interval [ERG watts = 60% of FTP]
3 minutes of Work Interval 2 [ERG watts = 125% of FTP]
3 minutes of Rest Interval [ERG watts = 60% of FTP]
3 minutes of Work Interval 3 [ERG watts = 125% of FTP]
3 minutes of Rest Interval [ERG watts = 60% of FTP]
3 minutes of Work Interval 4 [ERG watts = 125% of FTP]
3 minutes of Rest Interval [ERG watts = 60% of FTP]
3 minutes of Work Interval 5 [ERG watts = 125% of FTP]
3 minutes of Rest Interval [ERG watts = 60% of FTP]
3 minutes of Work Interval 6 [ERG watts = 125% of FTP]
10 minutes of Cooldown [ERG watts = 60% of FTP]

End-of-race simulation intervals

10 minute warm-up, then:
1) 20 minutes @ 85% FTP (upper Zone 3)
2) 5 minutes @ 70% FTP (upper Zone 2)
3) 5 minutes 100% FTP (upper Zone 4) with the last 30 seconds @ 140+% FTP (all-out sprint)
4) 5 minutes @ 70% FTP (upper Zone 2)
5) 5 minutes 100% FTP (upper Zone 4) with the last 30 seconds @ 140+% FTP (all-out sprint)
Finish with 10 minutes cooldown

Total Time: 01:05:00

Category: Speed

Author: deniskissane

Intervals

5 minutes [ERG watts = 50% of FTP]
10 minutes [ERG watts = 65% of FTP]
20 minutes [ERG watts = 85% of FTP]
5 minutes [ERG watts = 70% of FTP]
4 minutes 30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 70% of FTP]
4 minutes 30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
10 minutes [ERG watts = 50% of FTP]

Series 30" VO2MAX by TANITO

Total Time: 00:30:00

Category: Explosive Power

Author: albertoguindy

Intervals

10 minutes of Calentamiento at cadence 95 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
4 minutes of Enfriamiento at cadence 90 and zone sub-LT

Ride Fit ElliptiGO World Championships

Experience "real ride" action by getting the Ride Fit ElliptiGO World Championships training video from http://www.ride-fit.com/Shopping/Ride-Fit-ElliptiGO-World-Championships..... 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: 01:14:34

Category: Muscular endurance

Author: Ride-Fit

Intervals

2 minutes 13 seconds at zone recovery [ERG watts = 45% of FTP]
46 seconds at zone endurance [ERG watts = 57% of FTP]
6 minutes 30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes 40 seconds at zone sub-LT [ERG watts = 92% of FTP]
4 minutes 19 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 29 seconds at zone sub-LT [ERG watts = 92% of FTP]
1 minute 42 seconds at zone lactate threshold [ERG watts = 96% of FTP]
6 minutes 39 seconds at zone sub-LT [ERG watts = 92% of FTP]
47 seconds at zone lactate threshold [ERG watts = 96% of FTP]
27 seconds at zone endurance [ERG watts = 77% of FTP]
1 minute 21 seconds at zone super-LT [ERG watts = 99% of FTP]
43 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 16 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
51 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 11 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
37 seconds at zone sub-maximal [ERG watts = 121% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
37 seconds at zone sub-maximal [ERG watts = 121% of FTP]
52 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
41 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
40 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 22 seconds at zone sub-maximal [ERG watts = 121% of FTP]
40 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
49 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 29 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 36 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes 18 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 6 seconds at zone sub-maximal [ERG watts = 121% of FTP]
56 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 121% of FTP]
47 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
2 minutes 56 seconds at zone sub-maximal [ERG watts = 121% of FTP]
26 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
28 seconds at zone sub-maximal [ERG watts = 121% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
56 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 44 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
3 minutes 33 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes 1 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
3 minutes 39 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 18 seconds at zone sub-maximal [ERG watts = 126% of FTP]
1 minute 30 seconds at zone sub-maximal [ERG watts = 145% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 126% of FTP]
3 minutes 36 seconds at zone recovery [ERG watts = 39% of FTP]

AIS Power Profile test

Total Time: 00:42:30

Category: Testing

Author: Peakaboo

Intervals

2 minutes of Warm Up at zone recovery
10 seconds of Jump at zone maximal
50 seconds of Warm Up at zone recovery
10 seconds of Jump at zone maximal
1 minute 50 seconds of Warm Up at zone recovery
10 seconds of 6 Sec at zone maximal
54 seconds of Recovery at zone recovery
10 seconds of 6 Sec at zone maximal
3 minutes of Recovery at zone recovery
18 seconds of 15 Sec at zone sub-maximal
3 minutes 45 seconds of Recovery at zone recovery
33 seconds of 30 Sec at zone sub-maximal
5 minutes 30 seconds of Recovery at zone recovery
1 minute 5 seconds of 60 Sec at zone sub-maximal
8 minutes of Recovery at zone recovery
4 minutes 5 seconds of 4 mins at zone sub-maximal
10 minutes of Cool Down at zone recovery

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Public Workouts by Rating

z1 endurance w/low cadence intervals

Sufferfest Nine Hammers

3x 10min 95pct FTP

MAP TEST

Anaerobic Capacity - W3

Block: Warmup

VO2 Max intervals - 6 x 3 minutes

End-of-race simulation intervals

Series 30" VO2MAX by TANITO

Ride Fit ElliptiGO World Championships

AIS Power Profile test

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