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SUB-THRESHOLD/SWEET SPOT WORK

From Training peak
“Sweet Spot” occurs at 83 to 97 percent of your FTP and riding here can help improve the aerobic, steady state efforts that characterize FTP. Sweet Spot gets it’s name because it is a balanced amount of intensity and volume. You can achieve more positive physiological adaptations than if you were to ride harder at zone 4/threshold. By riding below your FTP it is a more repeatable workout and won’t take quite as much out of you. Do these efforts on a stretch of road without interruptions, and focus on maintaining a steady effort. A steady grade 3 to 5 percent hill works very well.

Start with 3×8 minutes at “sweet spot” with 4 minutes easy spinning in between. Build up to 3×10 minute with 5 minutes easy spinning in between.

Total Time: 01:01:00
Category: Misc.
Author: fred

Ride Fit Smokin' Joe

Experience "real ride" action by getting the Ride Fit Smokin' Joe training video from http://www.ride-fit.com/Shopping/Ride-Fit-Smokin-Joe.html?source=imobile. 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: 00:42:42
Category: Strength
Author: Ride-Fit

Six minutes of pain - 2 x ( 3 x (1min@150%FTP / 1 min Rest))

Warm up:
# 5 minutes @ 50% FTP
# 5 minutes @ 60% FTP
# 5.5 minutes @ 70% FTP (including 3 x 30sec bursts)
# 5 minutes @ 55% FTP
First Set:
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP

Recovery:
# 3 minutes @ 45% FTP

Second Set:
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP

Cool Down:
# 10 minutes @ 50% FTP

Total Time: 00:43:30
Category: Misc.
Author: silicon

Coach Sufferfest Local Hero

This is my rebuild of Sufferfest Local Hero. It's designed for Kickr.

Total Time: 01:18:47
Category: Misc.
Author: erutangis

5 min Power Test

Total Time: 00:54:00
Category: Testing
Author: Aesc

TheSufferFest.com's Downward Spiral

Bring this workout to life. Get The Sufferfest's Downward Spiral training video. Available at http://www.thesufferfest.com/video-sufferfests/details-downward-spiral
Start workout clock when words "Downward Spiral" appear on the screen (@ 52 seconds)

Total Time: 01:01:05
Category: Speed
Author: Ransom

5X5 Bike Intervals - 6 intervals

Total Time: 01:40:00
Category: Misc.
Author: delburro

2 x 10 Sub-LT with Overgear

Total Time: 01:25:00
Category: Misc.
Author: fluxcap

8x 30sec Sprints

Total Time: 01:01:00
Category: Misc.
Author: Hammy

Test 3min 50w.

Total Time: 00:24:00
Category: Testing
Author: Joker92