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Sufferfest Nine Hammers

Available at http://www.thesufferfest.com/training-video/nine-hammers-dec-18/
Start workout clock when words "Nine Hammers" appear on the screen (@ 1:12)

Total Time: 00:58:39
Category: Speed
Author: sfield

45 Min Indoor training

Total Time: 00:43:30
Category: Speed endurance
Author: peteodea

Anaerobic Capacity - W3

4x2min @130%, 3x1min @140%

Total Time: 00:48:00
Category: Sustained Power
Author: laurenchandler

VO2 Max intervals - 6 x 3 minutes

Total Time: 00:58:00
Category: Misc.
Author: coachtommy

End-of-race simulation intervals

10 minute warm-up, then:
1) 20 minutes @ 85% FTP (upper Zone 3)
2) 5 minutes @ 70% FTP (upper Zone 2)
3) 5 minutes 100% FTP (upper Zone 4) with the last 30 seconds @ 140+% FTP (all-out sprint)
4) 5 minutes @ 70% FTP (upper Zone 2)
5) 5 minutes 100% FTP (upper Zone 4) with the last 30 seconds @ 140+% FTP (all-out sprint)
Finish with 10 minutes cooldown

Total Time: 01:05:00
Category: Speed
Author: deniskissane

Ride Fit ElliptiGO World Championships

Experience "real ride" action by getting the Ride Fit ElliptiGO World Championships training video from http://www.ride-fit.com/Shopping/Ride-Fit-ElliptiGO-World-Championships..... 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: 01:14:34
Category: Muscular endurance
Author: Ride-Fit

AIS Power Profile test

Total Time: 00:42:30
Category: Testing
Author: Peakaboo

Drive for the line (x4 set)

This is a race prep session designed to simulate the rigours and efforts required for road racing

DRIVE FOR THE LINE Power
Type: Bike
Planned Duration: 1:30
Planned TSS: 120
Description: DRIVE FOR THE LINE
Warm Up = 10 mins gradually increase up to 80% FTP
Blowout Effort = 2 mins @ 94% FTP(High RPM < 120)
Easy Effort = 5 mins @ 70% FTP
Main Session = 20min. @85% FTPThen
5min. @75% FTP
5min. @100% FTP with last 30sec. there of @140% FTP
5min. @75% FTP
5min. @100% FTP with last 30sec. there of @ 140% FTP
5min. @75% FTP
5min. @100% FTP with last 30sec. there of @ 140% FTP
5min. @75% FTP
5min. @100% FTP with last 30sec. there of @ 140% FTP
Cool Down = 15 mins @ 70 – 50% THR
Notes = This session is best done on the flats with a self-selected cadence. Picture yourself closing the gap the winning break ?
Pre-Activity Comments: OK mate this is a race replication can be done on the flats or around a block. keep the HR above 75during the main set, make it hurt mate, hold the 30 sec effort consitently dont go high and die. I want a solid effort all the way.

Total Time: 01:34:00
Category: Explosive Power
Author: silicon

SWAT: 2TP Intervals - 4 x 8mins

WARM UP - 15 MINS
Start out at EZ pace & gradually build for 10 mins...
then 5 x 30s build from 80-110rpm in moderate gear + 30s EZ spin
----------------------
4 x 7' @ 100-105%FTP + 1m45s EZ spin recovery
You can do this on an indoor trainer
If you do these on a hill on the road, you may not be able to control the rest intervals (descending to the start) so just take as long as you need
Target wattage is 95-105%FTP (see how you feel when you start your warm up)
If you only have heart rate then aim for 90-92%mhr
----------------------
COOL DOWN -
5 mins EZ spinning
Goal here is to ease the legs out after the ride. ,

Total Time: 00:59:00
Category: Misc.
Author: Zw426p

Enduro Pyramids

A simple 6.5 min Enduro/sub-LT pyramid, X3 with 2 mins of rest.

Total Time: 00:33:30
Category: Endurance
Author: Ransom