Public Workouts by Rating

10x 30sec Sprints

Total Time: 01:01:00

Category: Misc.

Author: Hammy

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]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
2 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 90 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 95 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
8 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
5 minutes of Zone 1 at cadence 95 and zone recovery [ERG watts = 50% of FTP]

Zwift - The Frothinator

Total Time: 01:00:00

Category: Misc.

Author: GV

Intervals

5 minutes at zone recovery [ERG watts = 46% of FTP]
1 minute at zone endurance [ERG watts = 80% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone endurance [ERG watts = 80% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone endurance [ERG watts = 80% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone endurance [ERG watts = 80% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone endurance [ERG watts = 80% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]

Sub-LT intervals

After a 15 or more minutes in zone 2, complete 2x20(5) in zone 3. Power may rise into zone 4 if possible, but HR should remain in zone 3 for the duration of the interval. 2 sets of a 20 min effort and 5 min recovery.

As a variation, cadence is maintained at 50-70 RPM for the duration of the 20 min interval. This further increases muscular endurance and cycling specific strength.

Total Time: 01:50:00

Category: Muscular endurance

Author: bassounds

Intervals

30 minutes of zone 2 at cadence 80 to 100 and zone endurance
20 minutes at cadence 75 to 100 and zone sub-LT
5 minutes at cadence 80 to 100 and zone recovery
20 minutes at cadence 80 to 100 and zone sub-LT
5 minutes at cadence 80 to 100 and zone recovery
30 minutes of Zone 2 at cadence 80 to 100 and zone endurance

E1 Rolling Hilly Course

6 x 2 min at 70 rpm at 90%
6 x 3 min at 70 rpm at 95%

Total Time: 01:04:00

Category: Strength

Author: Markchandler

Intervals

5 minutes of Pedal Easy [ERG watts = 50% of FTP]
5 minutes of 30s seated/30s standing [ERG watts = 80% of FTP]
6 minutes of Alt R/L leg workload [ERG watts = 60% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
3 minutes of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
5 minutes of Recover at cadence 100 [ERG watts = 50% of FTP]

FTP+ Super Threshold efforts

30 minute warm up followed by 10 x 1min intervals at 120% of FTP, start the interval at full pace out of the saddle until you are wound up then sit and drive it hard for the rest of the inteval. 2 minutes between each interval at recovery pace, cool down at recovery pace to complete ride

Total Time: 01:28:00

Category: Explosive Power

Author: toomd

Intervals

30 minutes of warm up at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
30 minutes of warm down at zone recovery

CX Micro Burst

15 MIN WU
2x10 (15 on 15 off)secs
5 min rest between set
10x10 sec sprints
2 min rest between
15 min cool down

Total Time: 01:19:10

Category: Explosive Power

Author: abutts

Intervals

15 minutes of Warm Up at zone endurance [Fixed resistance 1]
15 seconds of 1 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 2 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 3 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 4 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 5 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 6 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 7 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 8 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 9 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 10 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 11 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 12 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 13 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 14 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 15 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 16 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 17 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 18 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 19 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 20 of 20 15 sec at zone maximal [Fixed resistance 8]
5 minutes of recovery at zone recovery [Fixed resistance 1]
15 seconds of 1 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 2 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 3 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 4 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 5 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 6 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 7 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 8 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 9 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 10 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 11 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 12 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 13 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 14 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 15 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 16 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 17 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 18 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 19 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 20 of 20 15 sec at zone maximal [Fixed resistance 8]
10 minutes of 10 min recovery at zone recovery [Fixed resistance 1]
10 seconds of 1 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 2 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 3 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 4 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 5 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 6 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 7 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 8 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 9 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 10 of 10 sec sprints at zone maximal [Fixed resistance 9]
10 minutes of Cool down at zone recovery [Fixed resistance 1]

See Saw

10 minute warmup
Effort build

Total Time: 01:03:00

Category: Muscular endurance

Author: 10156245952186435@facebook

Intervals

Block: Warm up

10 minutes of Easy at zone recovery
3 minutes [ERG watts = 60% of FTP]
2 minutes [ERG watts = 75% of FTP]
1 minute [ERG watts = 100% of FTP]
1 minute at zone VO2-MAX
3 minutes of Easy at zone recovery

Block: OD Efforts

3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at cadence 65 [ERG watts = 80% of FTP]
3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at zone recovery
3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at cadence 65 [ERG watts = 80% of FTP]
3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at zone recovery
3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at cadence 65 [ERG watts = 80% of FTP]
3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at zone recovery

Block: Cool down

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.

Total Time: 00:56:14

Category: Strength

Author: Ride-Fit

Intervals

2 minutes 8 seconds at zone recovery [ERG watts = 45% of FTP]
1 minute 34 seconds at zone endurance [ERG watts = 63% of FTP]
2 minutes at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes at zone sub-LT [ERG watts = 92% of FTP]
2 minutes at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone VO2-MAX [ERG watts = 107% of FTP]
45 seconds at zone sub-maximal [ERG watts = 121% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
45 seconds at zone sub-LT [ERG watts = 93% of FTP]
45 seconds at zone super-LT [ERG watts = 104% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 30 seconds at zone sub-maximal [ERG watts = 128% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
45 seconds at zone super-LT [ERG watts = 104% of FTP]
45 seconds at zone sub-LT [ERG watts = 93% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes at zone sub-LT [ERG watts = 92% of FTP]
2 minutes at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone VO2-MAX [ERG watts = 107% of FTP]
45 seconds at zone sub-maximal [ERG watts = 121% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
18 seconds at zone endurance [ERG watts = 82% of FTP]
36 seconds at zone sub-LT [ERG watts = 93% of FTP]
11 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute 7 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
21 seconds at zone endurance [ERG watts = 82% of FTP]
42 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
40 seconds at zone super-LT [ERG watts = 99% of FTP]
20 seconds at zone endurance [ERG watts = 77% of FTP]
45 seconds at zone super-LT [ERG watts = 99% of FTP]
20 seconds at zone endurance [ERG watts = 77% of FTP]
45 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes at zone sub-LT [ERG watts = 92% of FTP]
2 minutes at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone VO2-MAX [ERG watts = 107% of FTP]
45 seconds at zone sub-maximal [ERG watts = 121% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
2 minutes at zone sub-LT [ERG watts = 88% of FTP]
1 minute 15 seconds at zone super-LT [ERG watts = 104% of FTP]
1 minute 15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
2 minutes 10 seconds at zone super-LT [ERG watts = 99% of FTP]
3 minutes 52 seconds at zone recovery [ERG watts = 49% of FTP]

Radeon Coaching MAP Ramp Test

2 mins @100 W
2 Mins @200 W
Ramp 25W per minute until failure

Total Time: 00:25:00

Category: Testing

Author: bikescience

Intervals

2 minutes of Warm Up 1 [100 ERG watts]
2 minutes of Warm Up 2 [150 ERG watts]
1 minute of Ramp 200 [200 ERG watts]
1 minute of Ramp 225 [225 ERG watts]
1 minute of Ramp 250 [250 ERG watts]
1 minute of Ramp 275 [275 ERG watts]
1 minute of Ramp 300 [300 ERG watts]
1 minute of Ramp 325 [325 ERG watts]
1 minute of Ramp 350 [350 ERG watts]
1 minute of Ramp 375 [375 ERG watts]
1 minute of Ramp 400 [400 ERG watts]
1 minute of Ramp 425 [425 ERG watts]
1 minute of Ramp 450 [450 ERG watts]
1 minute of Ramp 475 [475 ERG watts]
1 minute of Ramp 500 [500 ERG watts]
1 minute of Ramp 525 [525 ERG watts]
1 minute of Ramp 550 [550 ERG watts]
1 minute of Ramp 575 [575 ERG watts]
1 minute of Ramp 600 [600 ERG watts]
1 minute of Ramp 625 [625 ERG watts]
1 minute of Ramp 650 [650 ERG watts]
1 minute of Ramp 675 [675 ERG watts]
1 minute of Ramp 700 [700 ERG watts]

SST 3 x 8's mins

Warm Up = 10 mins gradually increase Power up to 80% FTP
Main Set = 60 mins @ 70% with 3 x 8's mins @ 90 - 95% FTP. 5 mins recovery between efforts. 70 – 80 rpm for the efforts muscle the gear
Cool Down = 10 mins @ 70 – 50% FTP

Total Time: 01:30:00

Category: Sustained Power

Author: silicon

Intervals

Block: Warm Up

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]
2 minutes of Warm Up [ERG watts = 75% of FTP]
2 minutes of Warm Up [ERG watts = 80% of FTP]

Block: Main Set

20 minutes of 70% [ERG watts = 70% of FTP]
8 minutes of SST - 70 – 80 rpm [ERG watts = 90% of FTP]
5 minutes of Recovery [ERG watts = 70% of FTP]
8 minutes of SST - 70 – 80 rpm [ERG watts = 92% of FTP]
5 minutes of Recovery [ERG watts = 70% of FTP]
8 minutes of SST - 70 – 80 rpm [ERG watts = 94% of FTP]
16 minutes of 70% [ERG watts = 70% of FTP]

Block: Cool Down

10 minutes of Cool Down [ERG watts = 60% of FTP]

Header Links

Navigation

User login

Public Workouts by Rating

10x 30sec Sprints

Zwift - The Frothinator

Sub-LT intervals

E1 Rolling Hilly Course

FTP+ Super Threshold efforts

CX Micro Burst

See Saw

Block: Warm up

Block: OD Efforts

Block: Cool down

Ride Fit Three Times Up, Three Ways Down

Radeon Coaching MAP Ramp Test

SST 3 x 8's mins

Block: Warm Up

Block: Main Set

Block: Cool Down

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