Public Workouts by Rating

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)

Total Time: 01:54:50

Category: Muscular endurance

Author: knuky

Intervals

5 minutes 6 seconds of Warmup at zone recovery [ERG watts = 50% of FTP]
1 minute 59 seconds of Pick It Up at zone endurance [ERG watts = 63% of FTP]
31 seconds of Recover at zone recovery [ERG watts = 50% of FTP]
2 minutes 1 seconds of Climbing at zone sub-LT [ERG watts = 89% of FTP]
38 seconds of Recover at zone recovery [ERG watts = 50% of FTP]
1 minute 44 seconds of Glowworm Attacks at zone lactate threshold [ERG watts = 95% of FTP]
48 seconds of Recover at zone recovery [ERG watts = 50% of FTP]
1 minute 51 seconds of Whoa at zone super-LT [ERG watts = 101% of FTP]
33 seconds of Dont Work at zone recovery [ERG watts = 50% of FTP]
1 minute 56 seconds of Stiff Climb at zone VO2-MAX [ERG watts = 108% of FTP]
3 minutes 1 seconds of Recover at zone recovery [ERG watts = 50% of FTP]
52 seconds of Climb 1 at zone sub-LT [ERG watts = 89% of FTP]
1 minute 47 seconds of Ramp It Up at zone super-LT [ERG watts = 101% of FTP]
35 seconds of A Bit More at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 36 seconds of Feed Break at zone sub-LT [ERG watts = 89% of FTP]
30 seconds of Bluebell Attacks at zone sub-maximal [ERG watts = 127% of FTP]
2 minutes 44 seconds of Settle Down at zone super-LT [ERG watts = 101% of FTP]
16 seconds of Flat Out Attack at zone sub-maximal [ERG watts = 140% of FTP]
19 seconds of Sit Stay Solid at zone VO2-MAX [ERG watts = 114% of FTP]
41 seconds of All Together at zone sub-LT [ERG watts = 89% of FTP]
15 seconds of Surge at zone super-LT [ERG watts = 101% of FTP]
31 seconds of Flat Section at zone sub-LT [ERG watts = 89% of FTP]
55 seconds of Again at zone super-LT [ERG watts = 101% of FTP]
49 seconds of Short Decent at zone lactate threshold [ERG watts = 95% of FTP]
3 minutes 5 seconds of Back Upward at zone super-LT [ERG watts = 101% of FTP]
3 minutes 3 seconds of Decent at zone recovery [ERG watts = 50% of FTP]
1 minute 24 seconds of Climb 2 at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 28 seconds of Really Steep at zone VO2-MAX [ERG watts = 114% of FTP]
12 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
42 seconds of Settle Down at zone super-LT [ERG watts = 101% of FTP]
48 seconds of Big Gear at zone VO2-MAX [ERG watts = 108% of FTP]
10 seconds of Attack at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 15 seconds of Settle Down at zone super-LT [ERG watts = 101% of FTP]
12 seconds of Move Up at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 8 seconds of Steady On at zone super-LT [ERG watts = 101% of FTP]
18 seconds of Attack Them at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 58 seconds of Steady On at zone super-LT [ERG watts = 101% of FTP]
53 seconds of Ease Into It at zone lactate threshold [ERG watts = 95% of FTP]
50 seconds of Big Grind at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 45 seconds of Flattening Out at zone super-LT [ERG watts = 101% of FTP]
6 seconds of Attack at zone sub-maximal [ERG watts = 121% of FTP]
18 seconds of Hold On at zone VO2-MAX [ERG watts = 114% of FTP]
54 seconds of Easing Off at zone VO2-MAX [ERG watts = 108% of FTP]
48 seconds of Very Steep at zone VO2-MAX [ERG watts = 108% of FTP]
20 seconds of Leveling Out at zone super-LT [ERG watts = 101% of FTP]
19 seconds of Steep Again at zone VO2-MAX [ERG watts = 114% of FTP]
7 seconds of Surprise Attack at zone sub-maximal [ERG watts = 127% of FTP]
2 minutes 2 seconds of Strong To The Top at zone VO2-MAX [ERG watts = 108% of FTP]
5 minutes 1 seconds of Decent at zone recovery [ERG watts = 50% of FTP]
3 minutes 13 seconds of Climb 3 at zone super-LT [ERG watts = 101% of FTP]
45 seconds of Attack at zone VO2-MAX [ERG watts = 114% of FTP]
3 minutes of Nice Work at zone super-LT [ERG watts = 101% of FTP]
21 seconds of Attack at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 8 seconds of Back to Tempo at zone VO2-MAX [ERG watts = 108% of FTP]
16 seconds of Get Up There at zone VO2-MAX [ERG watts = 111% of FTP]
22 seconds of Back In at zone super-LT [ERG watts = 101% of FTP]
28 seconds of Stay On It at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 55 seconds of Tempo at zone super-LT [ERG watts = 101% of FTP]
1 minute 13 seconds of Watch Him at zone VO2-MAX [ERG watts = 105% of FTP]
26 seconds of Short Decent at zone endurance [ERG watts = 76% of FTP]
27 seconds of Upward Again at zone lactate threshold [ERG watts = 95% of FTP]
30 seconds of Attack at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 1 seconds of Steady On at zone super-LT [ERG watts = 101% of FTP]
2 minutes 40 seconds of Getting Steeper at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute of This is glorious at zone VO2-MAX [ERG watts = 111% of FTP]
43 seconds of Pound It at zone VO2-MAX [ERG watts = 114% of FTP]
32 seconds of Take It at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 9 seconds of Descent at zone endurance [ERG watts = 63% of FTP]
47 seconds of Surge at zone endurance [ERG watts = 76% of FTP]
31 seconds of Surge at zone lactate threshold [ERG watts = 95% of FTP]
24 seconds of Settle Down at zone endurance [ERG watts = 63% of FTP]
3 minutes 35 seconds of Whoa Latch On at zone endurance [ERG watts = 76% of FTP]
31 seconds of Hang On at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 15 seconds of Theyre Weakening at zone recovery [ERG watts = 50% of FTP]
25 seconds of Climb 4 at zone super-LT [ERG watts = 101% of FTP]
20 seconds of Columbian Attack at zone sub-maximal [ERG watts = 140% of FTP]
41 seconds of Grind Time at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 31 seconds of Strong Climbing at zone VO2-MAX [ERG watts = 108% of FTP]
31 seconds of Drift Back at zone lactate threshold [ERG watts = 95% of FTP]
45 seconds of Hold Bluebell at zone VO2-MAX [ERG watts = 114% of FTP]
11 seconds of Back in the day at zone lactate threshold [ERG watts = 95% of FTP]
49 seconds of Bluebell Attacks at zone VO2-MAX [ERG watts = 114% of FTP]
40 seconds of Tempo at zone super-LT [ERG watts = 101% of FTP]
20 seconds of Bluebell Attacks at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds of Sit Down at zone VO2-MAX [ERG watts = 114% of FTP]
10 seconds of When it was fun at zone lactate threshold [ERG watts = 95% of FTP]
17 seconds of Steeper Stand Up at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds of Back in the day at zone lactate threshold [ERG watts = 95% of FTP]
21 seconds of Your Turn Attack at zone VO2-MAX [ERG watts = 114% of FTP]
16 seconds of Counter Attack at zone sub-maximal [ERG watts = 127% of FTP]
31 seconds of Hold it over the top at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 10 seconds of Down to the valley at zone recovery [ERG watts = 50% of FTP]
18 seconds of Small rise at zone endurance [ERG watts = 76% of FTP]
38 seconds of Flat Run Into The Finish at zone endurance [ERG watts = 63% of FTP]
22 seconds of Attack at zone lactate threshold [ERG watts = 95% of FTP]
57 seconds of Sit In at zone endurance [ERG watts = 63% of FTP]
15 seconds of Attack at zone sub-maximal [ERG watts = 127% of FTP]
9 seconds of Settle Down at zone endurance [ERG watts = 63% of FTP]
12 seconds of Attack at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds of Steady at zone endurance [ERG watts = 76% of FTP]
23 seconds of Attack at zone VO2-MAX [ERG watts = 108% of FTP]
10 seconds of Counter Attack at zone VO2-MAX [ERG watts = 114% of FTP]
35 seconds of Steady at zone endurance [ERG watts = 76% of FTP]
22 seconds of Arrrrrrgh at zone VO2-MAX [ERG watts = 114% of FTP]
6 seconds of Steady at zone endurance [ERG watts = 76% of FTP]
23 seconds of Attack at zone sub-maximal [ERG watts = 127% of FTP]
11 seconds of Steady at zone endurance [ERG watts = 76% of FTP]
1 minute 28 seconds of Drilling It at zone VO2-MAX [ERG watts = 114% of FTP]
50 seconds of Stay Calm at zone endurance [ERG watts = 76% of FTP]
13 seconds of Accelerate at zone super-LT [ERG watts = 101% of FTP]
15 seconds of Glory at zone sub-maximal [ERG watts = 140% of FTP]
5 minutes 2 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]

2 x 20 sweetspot

Total Time: 01:05:00

Category: Muscular endurance

Author: 781038693@facebook

Intervals

10 minutes of Warmup at cadence 90 and zone endurance
20 minutes of Interval 1 at cadence 90 and zone sub-LT
5 minutes of Rest at cadence 90 and zone recovery
20 minutes of Interval 2 at cadence 90 and zone sub-LT
10 minutes of War down at cadence 90 and zone endurance

HIT intervals

4 x 4 min intervals at 105% FTP with 4 min rest

Total Time: 00:10:33

Category: Strength

Author: dallaskerley

Intervals

3 minutes of Warm up at cadence 80 [ERG watts = 50% of FTP]
3 minutes of Warm up at cadence 85 [ERG watts = 65% of FTP]
3 minutes of Warm up at cadence 90 [ERG watts = 80% of FTP]
1 minute of Warm up at cadence 80 [ERG watts = 50% of FTP]
4 seconds of Interval 1 [ERG watts = 105% of FTP]
4 seconds of Rest [ERG watts = 60% of FTP]
4 seconds of Interval 2 [ERG watts = 105% of FTP]
4 seconds of Rest [ERG watts = 60% of FTP]
4 seconds of Interval 3 [ERG watts = 105% of FTP]
4 seconds of Rest [ERG watts = 60% of FTP]
4 seconds of Interval 4 [ERG watts = 105% of FTP]
2 seconds of Cool down [ERG watts = 60% of FTP]
3 seconds of Cool down [ERG watts = 50% of FTP]

Tabata 3 x 8

Total Time: 01:30:00

Category: Explosive Power

Author: abutts

Intervals

15 minutes of Warm up at zone endurance with heart rate endurance
20 seconds of 1 of 8
10 seconds of rest
20 seconds of 2 of 8
10 seconds of rest
20 seconds of 3 of 8
10 seconds of rest
20 seconds of 4 of 8
10 seconds of rest
20 seconds of 5 of 8
10 seconds of rest
20 seconds of 6 of 8
10 seconds of rest
20 seconds of 7 of 8
10 seconds of rest
20 seconds of 8 of 8
10 seconds of rest
10 minutes of recovery
20 seconds of 1 of 8
10 seconds of rest
20 seconds of 2 of 8
10 seconds of rest
20 seconds of 3 of 8
10 seconds of rest
20 seconds of 4 of 8
10 seconds of rest
20 seconds of 5 of 8
10 seconds of rest
20 seconds of 6 of 8
10 seconds of rest
20 seconds of 7 of 8
10 seconds of rest
20 seconds of 8 of 8
10 seconds of rest
10 minutes of recovery
20 seconds of 1 of 8
10 seconds of rest
20 seconds of 2 of 8
10 seconds of rest
20 seconds of 3 of 8
10 seconds of rest
20 seconds of 4 of 8
10 seconds of rest
20 seconds of 5 of 8
10 seconds of rest
20 seconds of 6 of 8
10 seconds of rest
20 seconds of 7 of 8
10 seconds of rest
20 seconds of 8 of 8
10 seconds of rest
10 minutes of recovery
33 minutes of cool down

VO2 Spinners

Total Time: 00:48:00

Category: Muscular endurance

Author: jamescbdunn

Intervals

10 minutes of Warm Up at cadence 100 and zone endurance
4 minutes of On at cadence 125 and zone lactate threshold
3 minutes of Off at cadence 100 and zone recovery
4 minutes of On at cadence 125 and zone lactate threshold
3 minutes of Off at cadence 100 and zone recovery
4 minutes of On at cadence 125 and zone lactate threshold
3 minutes of Off at cadence 100 and zone recovery
4 minutes of On at cadence 125 and zone lactate threshold
3 minutes of Off at cadence 100 and zone recovery
10 minutes of Cool Down at cadence 100 and zone endurance

MAP Test - 200W start with 25W/min - small increments

Maximal Aerobic Power Test (M.A.P Test)
10 mins warm up - increase wattage 10 Watts/minute
1 minute easy
5 x 30 seconds hard with 30 seconds soft pedal
5 minutes easy preparation
Ramp - starts @ 200W smoothly increasing at a rate of 25W/minute (5W every 12 seconds)
Continue until power target can no longer be held
REST

The MAP Test result is the average power achieved over the final minute.
(Approximately 10W less than the power displayed when failure occurs)

FTP will be approximately 75% of the MAP result, although this can be highly individualistic

Total Time: 00:35:18

Category: Testing

Author: xbgs351

Intervals

1 minute of Warm Up 1 [100 ERG watts]
1 minute of Warm Up 2 [110 ERG watts]
1 minute of Warm Up 3 [120 ERG watts]
1 minute of Warm Up 4 [130 ERG watts]
1 minute of Warm Up 5 [140 ERG watts]
1 minute of Warm Up 6 [150 ERG watts]
1 minute of Warm Up 7 [160 ERG watts]
1 minute of Warm Up 8 [170 ERG watts]
1 minute of Warm Up 9 [180 ERG watts]
1 minute of Warm Up 10 [190 ERG watts]
1 minute of Easy Minute [150 ERG watts]
30 seconds of 30 Seconds Hard [240 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [250 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [260 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [270 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [280 ERG watts]
5 minutes of 5 Minutes Easy [140 ERG watts]
12 seconds of Begin Ramp 200W [200 ERG watts]
12 seconds of Ramp 205W [205 ERG watts]
12 seconds of Ramp 210W [210 ERG watts]
12 seconds of Ramp 215W [215 ERG watts]
12 seconds of Ramp 220W [220 ERG watts]
12 seconds of Ramp 225W [225 ERG watts]
12 seconds of Ramp 230W [230 ERG watts]
12 seconds of Ramp 235W [235 ERG watts]
12 seconds of Ramp 240W [240 ERG watts]
12 seconds of Ramp 245W [245 ERG watts]
12 seconds of Ramp 250W [250 ERG watts]
12 seconds of Ramp 255W [255 ERG watts]
12 seconds of Ramp 260W [260 ERG watts]
12 seconds of Ramp 265W [265 ERG watts]
12 seconds of Ramp 270W [270 ERG watts]
12 seconds of Ramp 275W [275 ERG watts]
12 seconds of Ramp 280W [280 ERG watts]
12 seconds of Ramp 285W [285 ERG watts]
12 seconds of Ramp 290W [290 ERG watts]
12 seconds of Ramp 295W [295 ERG watts]
12 seconds of Ramp 300W [300 ERG watts]
12 seconds of Ramp 305W [305 ERG watts]
12 seconds of Ramp 310W [310 ERG watts]
12 seconds of Ramp 315W [315 ERG watts]
12 seconds of Ramp 320W [320 ERG watts]
12 seconds of Ramp 325W [325 ERG watts]
12 seconds of Ramp 330W [330 ERG watts]
12 seconds of Ramp 335W [335 ERG watts]
12 seconds of Ramp 340W [340 ERG watts]
12 seconds of Ramp 345W [345 ERG watts]
12 seconds of Ramp 350W [350 ERG watts]
12 seconds of Ramp 355W [355 ERG watts]
12 seconds of Ramp 355W [355 ERG watts]
12 seconds of Ramp 360W [360 ERG watts]
12 seconds of Ramp 365W [365 ERG watts]
12 seconds of Ramp 370W [370 ERG watts]
12 seconds of Ramp 375W [375 ERG watts]
12 seconds of Ramp 380W [380 ERG watts]
12 seconds of Ramp 385W [385 ERG watts]
12 seconds of Ramp 390W [390 ERG watts]
12 seconds of Ramp 395W [395 ERG watts]
12 seconds of Ramp 400W [400 ERG watts]
12 seconds of Ramp 405W [405 ERG watts]
12 seconds of Ramp 410W [410 ERG watts]
12 seconds of Ramp 415W [415 ERG watts]
12 seconds of Ramp 420W [420 ERG watts]
12 seconds of Ramp 425W [425 ERG watts]
12 seconds of Ramp 430W [430 ERG watts]
12 seconds of Ramp 435W [435 ERG watts]
12 seconds of Ramp 440W [440 ERG watts]
12 seconds of Ramp 445W [445 ERG watts]
12 seconds of Ramp 450W [450 ERG watts]
12 seconds of Ramp 455W [455 ERG watts]
12 seconds of Ramp 460W [460 ERG watts]
12 seconds of Ramp 465W [465 ERG watts]
12 seconds of Ramp 470W [470 ERG watts]
12 seconds of Ramp 475W [475 ERG watts]
12 seconds of Ramp 480W [480 ERG watts]
12 seconds of Ramp 485W [485 ERG watts]
12 seconds of Ramp 490W [490 ERG watts]
12 seconds of Ramp 495W [495 ERG watts]
12 seconds of Ramp 500W [500 ERG watts]
12 seconds of Ramp 505W [505 ERG watts]
12 seconds of Ramp 510W [510 ERG watts]
12 seconds of Ramp 515W [515 ERG watts]
12 seconds of Ramp 520W [520 ERG watts]
12 seconds of Ramp 525W [525 ERG watts]
12 seconds of Ramp 530W [530 ERG watts]
12 seconds of Ramp 55W [535 ERG watts]
12 seconds of Ramp 540W [540 ERG watts]
12 seconds of Ramp 55W [545 ERG watts]
12 seconds of Ramp 550W [550 ERG watts]
12 seconds of Ramp 555W [555 ERG watts]
12 seconds of Ramp 560W [560 ERG watts]

Sufferfest Revolver 2013

Sufferfest Revolver 2013 version. Start at video start.

Note: RPE 9 is set to 130%

Total Time: 00:45:39

Category: Speed

Author: sfield

Intervals

3 minutes of Warmup 2/10 [ERG watts = 50% of FTP]
1 minute 27 seconds of Warmup 4/10 [ERG watts = 60% of FTP]
1 minute of Warmup 6/10 [ERG watts = 85% of FTP]
2 minutes 13 seconds of Warmup 7/10 [ERG watts = 95% of FTP]
2 minutes 1 seconds of Warmup 6/10 [ERG watts = 85% of FTP]
42 seconds of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 3 seconds of Revolver 1 - 9/10 [ERG watts = 130% of FTP]
59 seconds of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 1 seconds of Revolver 2 - 9/10 [ERG watts = 130% of FTP]
1 minute 1 seconds of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 2 seconds of Revolver 3 - 9/10 [ERG watts = 130% of FTP]
1 minute of Relax 2/10 [ERG watts = 40% of FTP]
1 minute of Revolver 4 - 9/10 [ERG watts = 130% of FTP]
1 minute 1 seconds of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 1 seconds of Revolver 5 - 9/10 [ERG watts = 130% of FTP]
1 minute 3 seconds of Relax 2/10 [ERG watts = 40% of FTP]
52 seconds of Revolver 6 - 9/10 [ERG watts = 130% of FTP]
7 seconds of Revolver 6 - 10/10 [ERG watts = 140% of FTP]
1 minute 1 seconds of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 16 seconds of Revolver 7 - 9/10 [ERG watts = 130% of FTP]
1 minute of Relax 2/10 [ERG watts = 40% of FTP]
35 seconds of Revolver 8 - 9/10 [ERG watts = 130% of FTP]
27 seconds of Revolver 8 - 10/10 [ERG watts = 140% of FTP]
59 seconds of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 2 seconds of Revolver 9 - 9/10 [ERG watts = 130% of FTP]
59 seconds of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 2 seconds of Revolver 10 - 9/10 [ERG watts = 130% of FTP]
1 minute of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 2 seconds of Revolver 11 - 9/10 [ERG watts = 130% of FTP]
1 minute 1 seconds of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 2 seconds of Revolver 12 - 9/10 [ERG watts = 130% of FTP]
1 minute of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 2 seconds of Revolver 13 - 9/10 [ERG watts = 130% of FTP]
1 minute 1 seconds of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 2 seconds of Revolver 14 - 9/10 [ERG watts = 130% of FTP]
1 minute of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 1 seconds of Revolver 15 - 9/10 [ERG watts = 130% of FTP]
1 minute 1 seconds of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 2 seconds of Revolver 16 - 9/10 [ERG watts = 130% of FTP]
3 minutes 31 seconds of Relax 2/10 [ERG watts = 40% of FTP]

2TP Intervals - 4 x 7mins

Total Time: 01:00:00

Category: Misc.

Author: Zw426p

Intervals

10 minutes of Warm up;build at cadence 80 to 95
30 seconds of Build 1/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 2/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 3/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 4/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 5/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
7 minutes of FTP 1/4 at cadence 90 to 95 [ERG watts = 105% of FTP]
1 minute 45 seconds of EZ Spin
7 minutes of FTP 2/4 at cadence 90 to 95 [ERG watts = 105% of FTP]
1 minute 45 seconds of EZ Spin
7 minutes of FTP 3/4 at cadence 90 to 95 [ERG watts = 105% of FTP]
1 minute 45 seconds of EZ Spin
7 minutes of FTP 4/4 at cadence 90 to 95 [ERG watts = 105% of FTP]
1 minute 45 seconds of EZ Spin
10 minutes of Cool down EZ Spin

VO2 Max Intervals

Short bursts to boost VO2 max - critical in road races

Total Time: 01:17:00

Category: Explosive Power

Author: Stumurray

Intervals

5 minutes of Warm up at cadence choice and zone endurance
5 minutes of blowout effort at 100% FTP at cadence 80 to 90 and zone lactate threshold
5 minutes of recover at cadence choice and zone recovery

Block: Intervals 3min on, 3 off 117% FTP

3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117%(255=298W) FTP at cadence 80 to 90 and zone VO2-MAX

10 minutes of Recover at cadence choice and zone recovery

Block: Intervals @ 113-120%(255=288-306W)

2 minutes of Interval @ 113-120% (288-306W) at cadence 80 to 90 and zone VO2-MAX
2 minutes of Rest at cadence choice and zone recovery
2 minutes of 20% (288-306W) at cadence 80 to 90 and zone VO2-MAX
2 minutes of Rest at cadence choice and zone recovery
2 minutes of 20% (288-306W) at cadence 80 to 90 and zone VO2-MAX
2 minutes of Rest at cadence choice and zone recovery
2 minutes of 20% (288-306W) at cadence 80 to 90 and zone VO2-MAX

5 minutes of Cool down at cadence choice and zone recovery

**TheSufferFest.com's Rubber Glove

Bring this workout to life. Get The Sufferfest's Rubber Glove fitness test video. Available at www.thesufferfest.com/video-sufferfests/rubberglove
Start workout clock when words " Rubber Glove" appear on the screen (@ 1:12)

Rubber Glove is a test for determining your Functional Threshold Performance (FTP). You will need a power meter (or a power-enabled trainer like the KICKR) or a heart rate monitor. This iMobileIntervals workout is optimized for use with the KICKR trainer.

At the end of the 20 minute interval the app will calculate your ftp and prompt you to save it to your account and settings. NOTE: if you clone and edit this workout, this feature will not be present! You will need to calculate the FTP as follows:

Assuming iMobileIntervals has been sensing power and/or heart rate, upload the completed workout to iMobileIntervals, TrainingPeaks or Garmin Connect and examine the 20 minute interval. Your FTP watts is 95% of the average watts for the interval. Your FTP heart rate is 99% of the average for the interval.

Enter your FTP values in your iMobileIntervals website user account or in the app settings so that the app can show you your target watts/hr and control the KICKR in ERG mode for the many workouts (such as TheSufferFest) that specify ERG as percent of FTP.

Total Time: 01:00:43

Category: Testing

Author: Ransom

Intervals

4 minutes 43 seconds of Intro
3 minutes of warmup [ERG watts = 40% of FTP]
3 minutes of warmer [ERG watts = 50% of FTP]
3 minutes of getting warmer [ERG watts = 63% of FTP]
3 minutes of warmer still [ERG watts = 76% of FTP]
3 minutes of tempo [ERG watts = 89% of FTP]
3 minutes of strong effort [ERG watts = 101% of FTP]
3 minutes of recovery [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of recovery at cadence 90 [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of recovery at cadence 90 [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of recovery at cadence 90 [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
3 minutes of recovery
20 minutes of FTP test
5 minutes of cool down

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TheSufferFest.com's ISLAGIATT

2 x 20 sweetspot

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MAP Test - 200W start with 25W/min - small increments

Sufferfest Revolver 2013

2TP Intervals - 4 x 7mins

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Block: Intervals 3min on, 3 off 117% FTP

Block: Intervals @ 113-120%(255=288-306W)

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