Public Workouts by Rating

5 minute Over and Under Intervals

Warm up 10 minutes

5 repeats of 5 minutes like so...

2 mins @ 90%
1 min @ 115%
2 mins @ 90%

2 min recovery

5 mins warm down

Total Time: 00:50:00

Category: Endurance

Author: bikescience

Intervals

2 minutes of Warm Up 1 [ERG watts = 40% of FTP]
2 minutes of Warm Up 2 [ERG watts = 50% of FTP]
2 minutes of Warm Up 3 [ERG watts = 60% of FTP]
2 minutes of Warm Up 4 [ERG watts = 70% of FTP]
2 minutes of Prepare [ERG watts = 50% of FTP]
2 minutes of Under 1 [ERG watts = 90% of FTP]
1 minute of Over 1 [ERG watts = 115% of FTP]
2 minutes of Under 1 [ERG watts = 90% of FTP]
2 minutes of REST [ERG watts = 40% of FTP]
2 minutes of Under 2 [ERG watts = 90% of FTP]
1 minute of Over 2 [ERG watts = 115% of FTP]
2 minutes of Under 2 [ERG watts = 90% of FTP]
2 minutes of REST [ERG watts = 40% of FTP]
2 minutes of Under 3 [ERG watts = 90% of FTP]
1 minute of Over 3 [ERG watts = 115% of FTP]
2 minutes of Under 3 [ERG watts = 90% of FTP]
2 minutes of REST [ERG watts = 40% of FTP]
2 minutes of Under 4 [ERG watts = 90% of FTP]
1 minute of Over 4 [ERG watts = 115% of FTP]
2 minutes of Under 4 [ERG watts = 90% of FTP]
2 minutes of REST [ERG watts = 40% of FTP]
2 minutes of Under 4 [ERG watts = 90% of FTP]
1 minute of Over 4 [ERG watts = 115% of FTP]
2 minutes of Under 4 [ERG watts = 90% of FTP]
2 minutes of REST [ERG watts = 40% of FTP]
1 minute of Warm Down 1 [ERG watts = 60% of FTP]
1 minute of Warm Down 2 [ERG watts = 50% of FTP]
1 minute of Warm Down 3 [ERG watts = 40% of FTP]
1 minute of Warm Down 4 [ERG watts = 30% of FTP]
1 minute of Warm Down 5 [ERG watts = 20% of FTP]

Descending pyramid intervals - VO2 Max

VO2 Max intervals of a different flavor :)

Solid warmup

5' @ 110% ftp
5' rest
4' @ 115% ftp
4' rest
3' @ 120% ftp
3' rest
2' @ 125% ftp
2' rest
1' @ 150% ftp (max)
1' rest
30" @ 150+% ftp (max)

Ride home gently :)

Tough to hit all these targets - so pace yourself well and stay focused. Good luck!

Total Time: 01:10:30

Category: Misc.

Author: deniskissane

Intervals

5 minutes [ERG watts = 55% of FTP]
15 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 100% of FTP]
5 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 105% of FTP]
4 minutes [ERG watts = 65% of FTP]
3 minutes [ERG watts = 115% of FTP]
3 minutes [ERG watts = 65% of FTP]
2 minutes [ERG watts = 120% of FTP]
2 minutes [ERG watts = 65% of FTP]
1 minute [ERG watts = 150% of FTP]
1 minute [ERG watts = 65% of FTP]
30 seconds [ERG watts = 150% of FTP]
15 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 55% 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

TheSufferFest.com's There is no Try

Bring this workout to life. Get The Sufferfest's There is no Try training video. Available at www.thesufferfest.com/video-sufferfests/there-is-no-try
Start workout clock when words "There is no Try" appear on the screen (@ 1:21)

Total Time: 00:53:38

Category: Speed

Author: Ransom

Intervals

3 minutes 16 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 1 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute at zone sub-LT [ERG watts = 89% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
23 seconds at zone sub-LT [ERG watts = 89% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 2 seconds at zone lactate threshold [ERG watts = 95% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
16 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 16 seconds at zone endurance [ERG watts = 63% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
31 seconds at zone sub-maximal [ERG watts = 121% of FTP]
18 seconds at zone sub-maximal [ERG watts = 127% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 20 seconds at zone endurance [ERG watts = 63% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
46 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
42 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
29 seconds at zone sub-maximal [ERG watts = 124% of FTP]
18 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 14 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 3 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
58 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
1 minute at zone VO2-MAX [ERG watts = 118% of FTP]
1 minute at zone sub-maximal [ERG watts = 124% of FTP]
1 minute 48 seconds at zone endurance [ERG watts = 63% of FTP]
2 minutes 1 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 59 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 3 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
2 minutes 15 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 1 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
1 minute at zone VO2-MAX [ERG watts = 118% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 124% of FTP]
1 minute 49 seconds at zone endurance [ERG watts = 63% of FTP]
44 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
46 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
44 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
48 seconds at zone sub-maximal [ERG watts = 124% of FTP]
1 minute 24 seconds at zone endurance [ERG watts = 63% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone sub-maximal [ERG watts = 121% of FTP]
32 seconds at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 16 seconds at zone endurance [ERG watts = 63% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
20 seconds at zone sub-maximal [ERG watts = 140% of FTP]
4 minutes 15 seconds at zone endurance [ERG watts = 76% of FTP]

4x1 VO2 Sets

WU: 30-60 Minutes of Zone 1-2 riding. Do a couple of openers at 90-100% of LT power for 1-2 minutes with 1-3 minutes rest between.
MS: 2 sets of 4 X 60 seconds at mid to high end of VO2 max power level with 120 seconds of recovery
Rest 5-10 minutes of spinning between sets.
CD: 15-30 minutes of spinning to cool-down. Be sure to get in some carbohydrates soon after this workout.

1.5 - 2 hrs.

Total Time: 01:47:00

Category: Muscular endurance

Author: bikeguy0

Intervals

Block: Warm Up

10 minutes of Low Base [ERG watts = 60% of FTP]
10 minutes of Mid Base [ERG watts = 71% of FTP]
10 minutes of High Base [ERG watts = 75% of FTP]

Block: LT Build 1

1 minute of Sub LT [ERG watts = 90% of FTP]
1 minute of Sub LT [ERG watts = 95% of FTP]
1 minute of LT [ERG watts = 100% of FTP]
2 minutes of Recovery [ERG watts = 55% of FTP]

Block: LT Build 2

1 minute of Sub LT [ERG watts = 90% of FTP]
1 minute of Sub LT [ERG watts = 95% of FTP]
1 minute of LT [ERG watts = 100% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]

Block: Vo2 Interval Set 1

1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 55% of FTP]

5 minutes of Recovery [ERG watts = 60% of FTP]

Block: Vo2 Interval Set 2

1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 55% of FTP]
5 minutes of Recovery [ERG watts = 60% of FTP]

30 minutes of Cool Down [ERG watts = 70% of FTP]

2 X 20 @ 87% FTP

Total Time: 01:10:00

Category: Endurance

Author: deniskissane

Intervals

10 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 75% of FTP]
20 minutes [ERG watts = 87% of FTP]
5 minutes [ERG watts = 65% of FTP]
20 minutes [ERG watts = 87% of FTP]
10 minutes [ERG watts = 55% of FTP]

CTS Field Test

Carmichael Training Systems (CTS) Field Test to determine FTP and HR.
CTS is a proprietary trademark of Carmichael Training systems.

Total Time: 01:01:00

Category: Testing

Author: cmprincipe

Intervals

10 minutes of Warm-up [ERG watts = 40% of FTP]
2 minutes of Spindown [ERG watts = 40% of FTP]

Block: Pre-Field Test Warm-up

1 minute of Fast Pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of Easy Spinning Recovery [ERG watts = 40% of FTP]
2 minutes of Fast Pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of Easy Spinning Recovery [ERG watts = 40% of FTP]
1 minute of Power Interval at cadence 90 to 95 [ERG watts = 101% of FTP]
2 minutes of Easy Spinning Recovery [ERG watts = 40% of FTP]
1 minute of Power Interval at cadence 90 to 95 [ERG watts = 101% of FTP]
4 minutes of Easy Spinning Recovery [ERG watts = 40% of FTP]

Block: Begin CTS Field Test

8 minutes of Effort #1 at cadence 90 to 100
10 minutes of Recovery [ERG watts = 40% of FTP]
8 minutes of Effort #2 at cadence 90 to 100

10 minutes of Cool-down [ERG watts = 40% of FTP]

FTP Test

2x20 FTP Test

Warm up: 10-15', include 3x30"(30") spin-ups; then 3x2'(1')@ 80-85% FTP
Main Set: 2x20'(2') as 20'@ TT Effort, 2' rest, 20' TT Effort.. NP for the 42' effort is roughly FTP
Cool Down: spin easy for 5-10'

Total Time: 01:09:00

Category: Testing

Author: steveperx-EN

Intervals

10 minutes of Warm Up at zone recovery

Block: Spin Ups

30 seconds of On at cadence 120 and zone sub-LT
30 seconds of Off at cadence 90 and zone recovery
30 seconds of On at cadence 120 and zone sub-LT
30 seconds of Off at cadence 90 and zone recovery
30 seconds of On at cadence 120 and zone sub-LT
30 seconds of Off at cadence 90 and zone recovery

Block: Efforts

2 minutes of On at zone sub-LT
1 minute of Off at zone recovery
2 minutes of On at zone sub-LT
1 minute of Off at zone recovery
2 minutes of On at zone sub-LT
1 minute of Off at zone recovery

Block: FTP

20 minutes of Work 1 at zone lactate threshold
2 minutes of Rest at zone recovery
20 minutes of Work 2 at zone lactate threshold

5 minutes of Cool Down at zone recovery

Z1 Endurance build

Total Time: 01:16:00

Category: Endurance

Author: laurenchandler

Intervals

13 minutes [ERG watts = 45% of FTP]
12 minutes [ERG watts = 50% of FTP]
11 minutes [ERG watts = 52% of FTP]
10 minutes [ERG watts = 54% of FTP]
9 minutes [ERG watts = 56% of FTP]
8 minutes [ERG watts = 58% of FTP]
7 minutes [ERG watts = 60% of FTP]
6 minutes [ERG watts = 62% of FTP]

3 Hour Recovery/Endurance

Total Time: 03:00:00

Category: Recovery

Author: deniskissane

Intervals

10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 75% of FTP]
2 minutes 30 seconds [ERG watts = 90% of FTP]
10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 75% of FTP]
2 minutes 30 seconds [ERG watts = 90% of FTP]
10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 75% of FTP]
2 minutes 30 seconds [ERG watts = 90% of FTP]
10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 75% of FTP]
2 minutes 30 seconds [ERG watts = 90% of FTP]
10 minutes [ERG watts = 55% of FTP]

Header Links

Navigation

User login

Public Workouts by Rating

5 minute Over and Under Intervals

Descending pyramid intervals - VO2 Max

Tabata 3 x 8

TheSufferFest.com's There is no Try

4x1 VO2 Sets

Block: Warm Up

Block: LT Build 1

Block: LT Build 2

Block: Vo2 Interval Set 1

Block: Vo2 Interval Set 2

2 X 20 @ 87% FTP

CTS Field Test

Block: Pre-Field Test Warm-up

Block: Begin CTS Field Test

FTP Test

Block: Spin Ups

Block: Efforts

Block: FTP

Z1 Endurance build

3 Hour Recovery/Endurance

Useful Gear


Header Links Public Workouts Public Workouts by Author Public Workouts by Rating Recovery Workouts Endurance Workouts Sustained Power Workouts Explosive Power Workouts Muscular Endurance Workouts Speed Endurance Workouts Speed Workouts Strength Workouts Technique Workouts Testing Workouts Misc Workouts Groups Forum Blog Help Contact TheSufferFest! Ride-Fit