Public Workouts by Rating
Threshold Pyramids
Time trial pyramids workout.
3x3 VO2 Max Intervals
Short bursts to boost VO2 max - critical in road races
3 Hour Recovery/Endurance
3 Hour Recovery/Endurance
Sweet spot 3x10
10 min warm up
3x10 min Sweet spot
2 min rest between
CD
OD. 40-20 efforts
This workout has been created to work at a percentage of your FTP -
TheSufferFest.com's ISLAGIATT
Bring this workout to life. Get The Sufferfest's ISLAGIATT training video. Available at www.thesufferfest.com/video-sufferfests/islagiatt
Start workout clock when words "It Seemed Like a Good Idea at the Time" appear on the screen (@ 1:10)
EN outseason: 0:45 at 80/85 intensity
I created this workout as an Endurance Nation Ironman Advanced training Wednesday "outseason" ride. The ride is 0:45 long.
Warm-up:
10' at 65-70% of FTP.
Main Set:
Spend as much time at 80-85%.
Cool-down:
5' Easy spin.
4 x 4 Minute VO2 Max intervals
These are going to hurt a bit :) Luckily they are over quickly. 20 minutes warmup in Zone 2, then 4 minutes at Zone 5 wattage or HR. 4 minutes recovery, then repeat. This is one set.
Rest (spin easy) for 8 minutes, then a second set.
Cool down for at least 20 minutes. DON'T make the mistake of starting these off too hard and tapering off - the last should be just as intense as the first. Enjoy :)