Public Workouts by Rating

20 min Threshold Intervals

This workout is a killer for well trained athletes only. It can be difficult to find enough road for this on a bike. Another classic rowing workout for the purpose of raising your anaerobic threshold.

Total Time: 01:35:00

Category: Muscular endurance

Author: imi_admin

Intervals

15 minutes of warm up
20 minutes at zone lactate threshold
5 minutes at zone recovery
20 minutes at zone lactate threshold
5 minutes at zone recovery
20 minutes at zone lactate threshold
10 minutes of cool down at zone recovery

Race Tune Up

Pre-race tune up ride

Total Time: 01:24:30

Category: Recovery

Author: Markchandler

Intervals

7 minutes 30 seconds of Easy [ERG watts = 56% of FTP]
7 minutes 30 seconds of Easy [ERG watts = 65% of FTP]
15 minutes of Steady [ERG watts = 70% of FTP]
1 minute of Anaerobic Capacity [ERG watts = 150% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
1 minute of Anaerobic Capacity [ERG watts = 150% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
1 minute of Anaerobic Capacity [ERG watts = 150% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
15 minutes of Steady [ERG watts = 70% of FTP]
30 seconds of Sprint [ERG watts = 175% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
30 seconds of Sprint [ERG watts = 180% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
30 seconds of Sprint [ERG watts = 185% of FTP]
5 minutes of Cool Down [ERG watts = 55% of FTP]
5 minutes of Cool Down [ERG watts = 50% of FTP]

20 min Hi Intensity workout GCN

CGN video
https://www.youtube.com/watch?v=gGGvKt8vWho
start time with the sound of the horn @0:47

Total Time: 00:20:00

Category: Explosive Power

Author: careless2000

Intervals

4 minutes of WarmUp at zone endurance
30 seconds of flatout at zone VO2-MAX
1 minute 30 seconds of recovery at zone recovery
45 seconds of flatout at zone VO2-MAX
2 minutes of recovery at zone endurance
1 minute of flatout at zone VO2-MAX
2 minutes of recovery at zone endurance
45 seconds of flatout at zone VO2-MAX
1 minute 30 seconds of recovery at zone endurance
30 seconds of flatout at zone VO2-MAX
1 minute 30 seconds of recovery at zone endurance
10 seconds of sprint at zone sub-maximal
50 seconds of threshold at zone super-LT
10 seconds of sprint at zone sub-maximal
2 minutes 50 seconds of warmdown at zone recovery

leg opener

Total Time: 00:45:00

Category: Misc.

Author: sorapp

Intervals

15 minutes of warm up [ERG watts = 45% of FTP]
1 minute of hardest [ERG watts = 145% of FTP]
6 minutes of recover [ERG watts = 45% of FTP]
1 minute 30 seconds of harder [ERG watts = 125% of FTP]
6 minutes of recover [ERG watts = 45% of FTP]
1 minute of hard [ERG watts = 115% of FTP]
14 minutes 30 seconds of coll down [ERG watts = 45% 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 Local Rollers

Experience "real ride" action by getting the Ride Fit Local Rollers training video from http://www.ride-fit.com/Shopping/Ride-Fit-Local-Rollers.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: 01:00:04

Category: Strength

Author: Ride-Fit

Intervals

2 minutes 1 seconds at zone recovery [ERG watts = 45% of FTP]
1 minute 41 seconds at zone endurance [ERG watts = 63% of FTP]
19 seconds at zone endurance [ERG watts = 82% of FTP]
49 seconds at zone lactate threshold [ERG watts = 96% of FTP]
45 seconds at zone super-LT [ERG watts = 99% of FTP]
13 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 24 seconds at zone sub-LT [ERG watts = 92% of FTP]
25 seconds at zone lactate threshold [ERG watts = 96% of FTP]
10 seconds at zone endurance [ERG watts = 77% of FTP]
21 seconds at zone endurance [ERG watts = 82% of FTP]
18 seconds at zone endurance [ERG watts = 71% of FTP]
18 seconds at zone endurance [ERG watts = 82% of FTP]
25 seconds at zone endurance [ERG watts = 71% of FTP]
16 seconds at zone super-LT [ERG watts = 99% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
16 seconds at zone sub-LT [ERG watts = 88% of FTP]
14 seconds at zone endurance [ERG watts = 82% of FTP]
13 seconds at zone endurance [ERG watts = 71% of FTP]
16 seconds at zone endurance [ERG watts = 82% of FTP]
53 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
26 seconds at zone sub-LT [ERG watts = 88% of FTP]
35 seconds at zone endurance [ERG watts = 82% of FTP]
35 seconds at zone endurance [ERG watts = 71% of FTP]
31 seconds at zone super-LT [ERG watts = 99% of FTP]
2 minutes 17 seconds at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes 12 seconds at zone sub-LT [ERG watts = 92% of FTP]
1 minute 4 seconds at zone lactate threshold [ERG watts = 96% of FTP]
57 seconds at zone sub-LT [ERG watts = 88% of FTP]
1 minute 2 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 56 seconds at zone sub-LT [ERG watts = 92% of FTP]
40 seconds at zone lactate threshold [ERG watts = 96% of FTP]
31 seconds at zone sub-LT [ERG watts = 92% of FTP]
32 seconds at zone lactate threshold [ERG watts = 96% of FTP]
26 seconds at zone sub-LT [ERG watts = 88% of FTP]
50 seconds at zone lactate threshold [ERG watts = 96% of FTP]
33 seconds at zone endurance [ERG watts = 77% of FTP]
32 seconds at zone endurance [ERG watts = 73% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 5 seconds at zone endurance [ERG watts = 82% of FTP]
20 seconds at zone endurance [ERG watts = 71% of FTP]
12 seconds at zone sub-LT [ERG watts = 93% of FTP]
51 seconds at zone super-LT [ERG watts = 99% of FTP]
22 seconds at zone sub-LT [ERG watts = 93% of FTP]
1 minute 8 seconds at zone sub-LT [ERG watts = 88% of FTP]
24 seconds at zone super-LT [ERG watts = 99% of FTP]
2 minutes 4 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
25 seconds at zone sub-LT [ERG watts = 88% of FTP]
44 seconds at zone endurance [ERG watts = 82% of FTP]
57 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
14 seconds at zone sub-LT [ERG watts = 88% of FTP]
33 seconds at zone endurance [ERG watts = 73% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 16 seconds at zone sub-LT [ERG watts = 92% of FTP]
15 seconds at zone lactate threshold [ERG watts = 96% of FTP]
11 seconds at zone endurance [ERG watts = 77% of FTP]
21 seconds at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes 14 seconds at zone sub-LT [ERG watts = 92% of FTP]
25 seconds at zone lactate threshold [ERG watts = 96% of FTP]
43 seconds at zone super-LT [ERG watts = 99% of FTP]
1 minute 1 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 4 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
50 seconds at zone endurance [ERG watts = 82% of FTP]
24 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 38 seconds at zone sub-LT [ERG watts = 88% of FTP]
37 seconds at zone sub-LT [ERG watts = 93% of FTP]
41 seconds at zone super-LT [ERG watts = 99% of FTP]
6 minutes 26 seconds at zone lactate threshold [ERG watts = 96% of FTP]
20 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
4 minutes 2 seconds at zone recovery [ERG watts = 51% of FTP]

E2 Rolling Hilly Course

Endurance workout with hill simulation

Total Time: 01:37:30

Category: Endurance

Author: Karman

Intervals

5 minutes of Pedal Easy at zone recovery
6 minutes of Alt R/L leg workload at zone recovery

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 100 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 100 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 100 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 100 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 100 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]
30 seconds of Hill 55 at cadence 70 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 70 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 70 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 70 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 70 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 65% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 70 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 70 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 70 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 70 [ERG watts = 75% of FTP]

10 minutes of Flat [ERG watts = 65% of FTP]
10 minutes of Cooldown at cadence 95 and zone recovery

90 mins Tempo/Threshold Surges

90 mins Tempo/Threshold Surges
Warm Up = 10 mins increase Power up to 80% FTP
Main Set = 70 mins @ 75 - 80% FTP with 2 x 30 mins @ 80 - 85% FTP.
Surge at threshold 95 – 100% FTP for 1 minute every 4th minute.
Cool Down = 10 mins @ 60% FTP

Total Time: 01:30:15

Category: Sustained Power

Author: silicon

Intervals

Block: Warm Up

5 minutes of Warm Up [ERG watts = 65% of FTP]
2 minutes of Warm Up [ERG watts = 75% of FTP]
2 minutes of Warm Up [ERG watts = 80% of FTP]
15 seconds of Zero that power meter
1 minute of Warm Up [ERG watts = 70% of FTP]

Block: Set 1

1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
1 minute of 1 min [ERG watts = 82% of FTP]

10 minutes of Recovery [ERG watts = 75% of FTP]

Block: Set 1

1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
1 minute of 1 min [ERG watts = 85% of FTP]
10 minutes of Cool Down [ERG watts = 60% of FTP]

3 mins at 90% FTP

8 sets

Total Time: 01:05:00

Category: Misc.

Author: DHarwood

Intervals

10 minutes of Warmup [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
10 minutes of Cooldown [ERG watts = 20% of FTP]

TheSufferFest.com's A Very Dark Place

Bring this workout to life. Get The Sufferfest's A Very Dark Place training video. Available at www.thesufferfest.com/video-sufferfests/a-very-dark-place
Start workout clock when words " A Very Dark Place" appear on the screen (@ 1:15)

Total Time: 00:52:09

Category: Speed

Author: Ransom

Intervals

2 minutes 30 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 9 seconds at zone endurance [ERG watts = 76% of FTP]
58 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute 1 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 37 seconds at zone lactate threshold [ERG watts = 95% of FTP]
31 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 44 seconds at zone sub-LT [ERG watts = 89% of FTP]
32 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 37 seconds at zone sub-LT [ERG watts = 89% of FTP]
4 minutes at zone VO2-MAX [ERG watts = 114% of FTP]
3 minutes 49 seconds at zone recovery [ERG watts = 50% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 37 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
18 seconds at zone sub-maximal [ERG watts = 121% of FTP]
46 seconds at zone sub-maximal [ERG watts = 124% of FTP]
40 seconds at zone sub-maximal [ERG watts = 127% of FTP]
3 minutes 42 seconds at zone recovery [ERG watts = 50% of FTP]
20 seconds at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 45 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
18 seconds at zone sub-maximal [ERG watts = 127% of FTP]
42 seconds at zone sub-maximal [ERG watts = 121% of FTP]
43 seconds at zone sub-maximal [ERG watts = 124% of FTP]
15 seconds at zone sub-maximal [ERG watts = 140% of FTP]
3 minutes 35 seconds at zone recovery [ERG watts = 50% of FTP]
23 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone sub-maximal [ERG watts = 127% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone sub-maximal [ERG watts = 121% of FTP]
12 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
22 seconds at zone sub-maximal [ERG watts = 127% of FTP]
12 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
27 seconds at zone sub-maximal [ERG watts = 127% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
15 seconds at zone sub-maximal [ERG watts = 127% of FTP]
15 seconds at zone super-LT [ERG watts = 101% of FTP]
53 seconds at zone sub-maximal [ERG watts = 127% of FTP]
3 minutes 40 seconds at zone recovery [ERG watts = 50% of FTP]
18 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 54 seconds at zone sub-maximal [ERG watts = 121% of FTP]
35 seconds at zone sub-maximal [ERG watts = 124% of FTP]
20 seconds at zone sub-maximal [ERG watts = 127% of FTP]
35 seconds at zone sub-maximal [ERG watts = 124% of FTP]
20 seconds at zone sub-maximal [ERG watts = 140% of FTP]
4 minutes 35 seconds at zone recovery [ERG watts = 50% of FTP]

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Public Workouts by Rating

20 min Threshold Intervals

Race Tune Up

20 min Hi Intensity workout GCN

leg opener

Series 30" VO2MAX by TANITO

Ride Fit Local Rollers

E2 Rolling Hilly Course

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

90 mins Tempo/Threshold Surges

Block: Warm Up

Block: Set 1

Block: Set 1

3 mins at 90% FTP

TheSufferFest.com's A Very Dark Place

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