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Z1 Endurance build

Total Time: 01:16:00
Category: Endurance
Author: laurenchandler

3 Hour Recovery/Endurance

3 Hour Recovery/Endurance

Total Time: 03:00:00
Category: Recovery
Author: deniskissane

Downward Spiral

Get in a good warmup.
Then do the following:
120 - 135%
105 - 138%
90 - 141%
75 - 145%
60 - 150%
45 - 163%
30 - 175%
15 - ALL OUT
seconds all-out with equal recovery time from the prior effort.
Repeat until cooked!

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

trainer intervals 5x10 min at treshold

Total Time: 01:35:00
Category: Misc.
Author: trijohan

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.

Total Time: 00:45:00
Category: Endurance
Author: gkirkner

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 :)

Total Time: 01:12:00
Category: Misc.
Author: deniskissane

Beg. Tempo + Bursts: 20 min Warm-up - 3x12 min Tempo + 10sec Bursts

Beginner Indoor Training Week 2 Day 4:
20 minutes Warm up: 5:00 @ 90RPM increasing to max cadence
3x12 min Tempo, 5 min RBI, every 3 min add a 10 sec out-of-the-saddle acceleration to a max effort

Total Time: 01:24:10
Category: Explosive Power
Author: bsimons14

TheSufferFest.com's Fight Club

Bring this workout to life. Get The Sufferfest's Fight Club training video. Available at www.thesufferfest.com/video-sufferfests/details-fight-club
Start workout clock when words "Fight Club" appear on the screen (@ 1:16)

Total Time: 00:59:03
Category: Speed endurance
Author: Ransom

4 x 8min @105%FTP - 2min rest

Warm up:
? 5 minutes @ 50% FTP
? 5 minutes @ 60% FTP
? 5 minutes @ 70% FTP
? 5 minutes @ 55% FTP
Main Set:
? 8 minutes @ 105% FTP
? 2 minutes @ 50% FTP
? 8 minutes @ 105% FTP
? 2 minutes @ 50% FTP
? 8 minutes @ 105% FTP
? 2 minutes @ 50% FTP
? 8 minutes @ 105% FTP
Cool Down:
? 10 minutes @ 60% FTP

Total Time: 01:08:00
Category: Misc.
Author: silicon

Sufferfest Elements of Style

Sufferfest Elements of Style - start at video start

Total Time: 00:38:40
Category: Technique
Author: sfield