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2 x 20 with Bursts

2 x 20 workout with suprathreshold and subthreshold intervals mixed in to keep it interesting.

Total Time: 01:02:30
Category: Muscular endurance
Author: Markchandler

Basic intervals

Total Time: 00:51:00
Category: Strength
Author: Pinkgecko

The FTP sprint

The FTP sprint

Total Time: 01:11:00
Category: Misc.
Author: JoHo

3x3 VO2 Max

Total Time: 01:00:00
Category: Sustained Power
Author: abutts

Rip Your Heart Out

Alternating 6 min. LT tempo 1 min. power sets all performed at 90+ RPM. Adjust gear ratio to resistance. Suggest Time Trial = big ring/18. Power = big ring/15

Total Time: 00:57:30
Category: Speed endurance
Author: RobFromCal

Velosophy Loaded Sprints x 6

Do 20 min warmup.
From Horse Gates, 1 rider per lap is to lead out to Toilet Block. Pace should build & be high enough that HR starts to climb. From Toilet Block 30km/h sign sprint Loch Avenue intersection. Focus on leg speed.
Recover for rest of lap & regroup into bunch. Take turns leading out.
Finish sprints at 6.50am and cool down

Total Time: 01:15:00
Category: Sustained Power
Author: PommyTom

VO2 Max intervals - 3 minutes x 5 reps

These are going to hurt a bit :) Luckily they are over quickly. 20 minutes warmup in Zone 2, then 3 minutes at Zone 5 wattage or HR. 3 minutes recovery, then repeat for a total of 5 intervals. 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: 01:07:00
Category: Explosive Power
Author: deniskissane

VO2MAX. 2 x 10 x (30'' + 30'')

Total Time: 00:39:00
Category: Sustained Power
Author: rafabaron

Warm Up

Total Time: 00:19:00
Category: Misc.
Author: uk0ee6

Rides: Southern California

Attempt to put an ERG workout for Rides: Southern California DVD.

Start the workout when the ride map disappears from the screen.

http://endurancefilms.com/store/RIDES-SOUTHERN-CALIFORNIA.html

Total Time: 00:53:39
Category: Endurance
Author: drpleishner