Public Workouts by Rating
Race openers
Openers with 5 Min tempo and 5 1 Min effors.
BT 2 x 10 8 x 30 20 10
BT session
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.
3x20 sweet spot (85% FTP) interval workout v. 1.1
Total of 60 min of intervals in "sweet spot" (high zone 3/low zone 4). Do these at 85% FTP. Warm up thoroughly and take 5 minutes Zone 2 between intervals. Cool down thoroughly as well.
SWAT: 2TP Intervals - 3 x 12mins
Workout type: Bike
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
3 x 12’ @ 100-105%FTP + 3mins 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 - 10 MINS
10 mins EZ spinning
Goal here is to ease the legs out after the ride. ,
Planned Time: 1:07
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)
SweetSpot Over/Unders
Zone 4 Over/Unders- Target 20 minute blocks of sweet-spot work designed to raise the sustained power threshold from beneath. Also will help acclimate to 20 minute sustained efforts- and the "fluctuating" load will keep leg speed variable.
Warm Up: Steady 15 minutes of zone 1 intensity. Keep cadence comfortable but work in some high RPM 1 minute spin ups.
Main Set: (2) 20 minute blocks of SweetSpot Over/Unders. 5 minutes rest between blocks.
-Blocks will each be (5) 4:00 intervals, alternating between 85% and 95% intensity.
Cool Down: 10 minutes at 60%, followed by 5 minutes at 50%
Notes: Self-selected cadence is fine for these intervals. For the WarmUp and CoolDown portion, spin slightly higher than you normally would. Around 100rpm is great.
SufferFest Angels 2015v12
Bring this workout to life. Get The Sufferfest's Angels training video. Available at www.thesufferfest.com/video-sufferfests/details-angels
Start workout clock when word "Angels" appears on the screen (@ 1:13)