Public Workouts by Rating

Sweet spot 3x10

10 min warm up
3x10 min Sweet spot
2 min rest between
CD

Total Time: 01:00:00

Category: Muscular endurance

Author: abutts

10 minutes of Warm Up [Fixed resistance 1]
10 minutes of 1x10 min Sweet spot [ERG watts = 88% of FTP]
2 minutes of Rest at zone recovery [Fixed resistance 1]
10 minutes of 1x10 min Sweet spot [ERG watts = 88% of FTP]
2 minutes of Rest at zone recovery [Fixed resistance 1]
10 minutes of 1x10 min Sweet spot [ERG watts = 88% of FTP]
2 minutes of Rest at zone recovery [Fixed resistance 1]
14 minutes of Cool down at zone endurance [Fixed resistance 1]

NYTT 6x5 FTP

Total Time: 01:00:00

Category: Muscular endurance

Author: NYTTCoach

Intervals

10 minutes of Warm Up [ERG watts = 50% of FTP]
30 seconds of Surge [ERG watts = 110% of FTP]
2 minutes of Recovery [ERG watts = 50% of FTP]
30 seconds of Surge [ERG watts = 130% of FTP]
2 minutes of Recovery [ERG watts = 50% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
5 minutes of Rest [ERG watts = 50% of FTP]

trainer intervals 5x10 min at treshold

Total Time: 01:35:00

Category: Misc.

Author: trijohan

Intervals

Block: warm up

4 minutes at zone recovery
3 minutes at zone endurance
3 minutes at zone sub-LT

Block: main set

10 minutes at zone lactate threshold
5 minutes at zone recovery
10 minutes at zone lactate threshold
5 minutes at zone recovery
10 minutes at zone lactate threshold
5 minutes at zone recovery
10 minutes at zone lactate threshold
5 minutes at zone recovery
10 minutes at zone lactate threshold
5 minutes at zone recovery

Block: cool down

5 minutes at zone endurance
5 minutes at zone recovery

EN outseason: 0:45 at 80/85 intensity

I created this workout as an Endurance Nation Ironman Advanced training Wednesday "outseason" ride. The ride is 0:45 long.

Warm-up:
10' at 65-70% of FTP.

Main Set:
Spend as much time at 80-85%.

Cool-down:
5' Easy spin.

Total Time: 00:45:00

Category: Endurance

Author: gkirkner

Intervals

Block: Warm-up

3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 60% of FTP]
2 minutes [ERG watts = 65% of FTP]
2 minutes [ERG watts = 70% of FTP]

Block: Main Set

1 minute of ABP Build Start #1 [ERG watts = 80% of FTP]
1 minute [ERG watts = 81% of FTP]
1 minute [ERG watts = 82% of FTP]
3 minutes [ERG watts = 83% of FTP]
3 minutes [ERG watts = 84% of FTP]
3 minutes [ERG watts = 85% of FTP]
3 minutes [ERG watts = 65% of FTP]
1 minute of ABP Build Start #2 [ERG watts = 80% of FTP]
1 minute [ERG watts = 81% of FTP]
1 minute [ERG watts = 82% of FTP]
3 minutes [ERG watts = 83% of FTP]
3 minutes [ERG watts = 84% of FTP]
3 minutes [ERG watts = 85% of FTP]
3 minutes [ERG watts = 65% of FTP]

Block: Cool-down

5 minutes [ERG watts = 70% of FTP]

4 x 4 Minute VO2 Max intervals

These are going to hurt a bit :) Luckily they are over quickly. 20 minutes warmup in Zone 2, then 4 minutes at Zone 5 wattage or HR. 4 minutes recovery, then repeat. This is one set.
Rest (spin easy) for 8 minutes, then a second set.
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: 01:12:00

Category: Misc.

Author: deniskissane

Intervals

5 minutes [ERG watts = 50% of FTP]
15 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 93% of FTP]
4 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 93% of FTP]
8 minutes [ERG watts = 50% of FTP]
4 minutes [ERG watts = 93% of FTP]
4 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 93% of FTP]
15 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 50% of FTP]

3x3 VO2 Max

Total Time: 01:00:00

Category: Sustained Power

Author: abutts

Intervals

20 minutes of warm up at zone endurance
3 minutes of 1 of 3 VO2 110%
3 minutes of rest
3 minutes of 2 of 3 VO2 110%
3 minutes of rest
3 minutes of 3 of 3 VO2 110%
3 minutes of rest
22 minutes of recovery

TheSufferFest.com's Fight Club

Bring this workout to life. Get The Sufferfest's Fight Club training video. Available at www.thesufferfest.com/video-sufferfests/details-fight-club
Start workout clock when words "Fight Club" appear on the screen (@ 1:16)

Total Time: 00:59:03

Category: Speed endurance

Author: Ransom

Intervals

1 minute 2 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 57 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 11 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 36 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 52 seconds at zone sub-LT [ERG watts = 89% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
43 seconds at zone sub-LT [ERG watts = 89% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
26 seconds at zone sub-LT [ERG watts = 89% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
55 seconds at zone sub-LT [ERG watts = 89% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 10 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 43 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 5 seconds at zone super-LT [ERG watts = 101% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 3 seconds at zone super-LT [ERG watts = 101% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 30 seconds at zone super-LT [ERG watts = 101% of FTP]
46 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
40 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
46 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
3 minutes 24 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 9 seconds at zone super-LT [ERG watts = 101% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
41 seconds at zone super-LT [ERG watts = 101% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 55 seconds at zone super-LT [ERG watts = 101% of FTP]
48 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
52 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
3 minutes 27 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone super-LT [ERG watts = 101% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 39 seconds at zone super-LT [ERG watts = 101% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
23 seconds at zone super-LT [ERG watts = 101% of FTP]
7 seconds at zone sub-maximal [ERG watts = 140% of FTP]
47 seconds at zone super-LT [ERG watts = 101% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
44 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
8 seconds at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
3 minutes 16 seconds at zone recovery [ERG watts = 50% of FTP]
33 seconds at zone super-LT [ERG watts = 101% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
28 seconds at zone super-LT [ERG watts = 101% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone super-LT [ERG watts = 101% of FTP]
12 seconds at zone sub-maximal [ERG watts = 140% of FTP]
51 seconds at zone super-LT [ERG watts = 101% of FTP]
8 seconds at zone sub-maximal [ERG watts = 140% of FTP]
11 seconds at zone super-LT [ERG watts = 101% of FTP]
21 seconds at zone sub-maximal [ERG watts = 140% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
7 seconds at zone sub-maximal [ERG watts = 140% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
33 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
25 seconds at zone sub-maximal [ERG watts = 140% of FTP]
5 minutes 31 seconds at zone recovery [ERG watts = 50% of FTP]

4 x 8min @105%FTP - 2min rest

Warm up:
? 5 minutes @ 50% FTP
? 5 minutes @ 60% FTP
? 5 minutes @ 70% FTP
? 5 minutes @ 55% FTP
Main Set:
? 8 minutes @ 105% FTP
? 2 minutes @ 50% FTP
? 8 minutes @ 105% FTP
? 2 minutes @ 50% FTP
? 8 minutes @ 105% FTP
? 2 minutes @ 50% FTP
? 8 minutes @ 105% FTP
Cool Down:
? 10 minutes @ 60% FTP

Total Time: 01:08:00

Category: Misc.

Author: silicon

Intervals

5 minutes of Warm Up - 5 minutes @ 50% FTP [ERG watts = 50% of FTP]
5 minutes of Warm Up - 5 minutes @ 60% FTP [ERG watts = 60% of FTP]
5 minutes of Warm Up - 5 minutes @ 70% FTP [ERG watts = 70% of FTP]
5 minutes of Warm Up - 5 minutes @ 55% FTP [ERG watts = 55% of FTP]
8 minutes of 1st - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
2 minutes of Recovery - 2 minutes @ 50% FTP [ERG watts = 50% of FTP]
8 minutes of 2nd - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
2 minutes of Recovery - 2 minutes @ 50% FTP [ERG watts = 50% of FTP]
8 minutes of 3rd - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
2 minutes of Recovery - 2 minutes @ 50% FTP [ERG watts = 50% of FTP]
8 minutes of Last one! - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
10 minutes of Warm down - 10 minutes @ 60% FTP [ERG watts = 60% of FTP]

Sufferfest Elements of Style

Sufferfest Elements of Style - start at video start

Total Time: 00:38:40

Category: Technique

Author: sfield

Intervals

2 minutes 47 seconds of Warmup 2/10 [ERG watts = 50% of FTP]
4 minutes 3 seconds of Warmup 4/10 [ERG watts = 60% of FTP]
1 minute 21 seconds of Systems Check 4/10 [ERG watts = 70% of FTP]
2 minutes 21 seconds of One Leg Pedal Drills
1 minute 11 seconds of Pedal Drills 5/10 [ERG watts = 70% of FTP]
1 minute 57 seconds of One Leg Pedal Drills
1 minute of Pedal Drills 5/10 [ERG watts = 70% of FTP]
40 seconds of Relax 3/10 [ERG watts = 50% of FTP]
30 seconds of Low Cadence 5/10 [ERG watts = 70% of FTP]
4 minutes 7 seconds of Low Cadence 6.5/10 [ERG watts = 85% of FTP]
34 seconds of Relax 3/10 [ERG watts = 50% of FTP]
48 seconds of High Cadence 5/10 [ERG watts = 70% of FTP]
1 minute of High Cadence 6.5/10 [ERG watts = 85% of FTP]
1 minute of Relax 3/10 [ERG watts = 50% of FTP]
1 minute 1 seconds of High Cadence 6.5/10 [ERG watts = 85% of FTP]
59 seconds of Relax 3/10 [ERG watts = 50% of FTP]
1 minute of High Cadence 6.5/10 [ERG watts = 85% of FTP]
1 minute 1 seconds of Relax 3/10 [ERG watts = 50% of FTP]
1 minute of Under Pressure 6.5/10 [ERG watts = 85% of FTP]
1 minute of Under Pressure 7.5/10 [ERG watts = 100% of FTP]
1 minute 6 seconds of Under Pressure 8.5/10 [ERG watts = 115% of FTP]
47 seconds of Relax 3/10 [ERG watts = 50% of FTP]
3 minutes 1 seconds of Climb 6.5/10 [ERG watts = 85% of FTP]
30 seconds of Climb 6/10 [ERG watts = 80% of FTP]
28 seconds of Climb 7/10 [ERG watts = 95% of FTP]
1 minute 13 seconds of Climb 8/10 [ERG watts = 110% of FTP]
2 minutes 15 seconds of Relax 3/10 [ERG watts = 50% of FTP]

Sin que te quite tiempo. VO2MAX 2.4 3+3 (corto)

Total Time: 00:38:00

Category: Speed endurance

Author: rafabaron

Intervals

10 minutes of Calentamiento [ERG watts = 70% of FTP]
3 minutes of VO2MAX [ERG watts = 115% of FTP]
3 minutes of Relax [ERG watts = 60% of FTP]
3 minutes of VO2MAX [ERG watts = 115% of FTP]
3 minutes of Relax [ERG watts = 60% of FTP]
3 minutes of VO2MAX [ERG watts = 115% of FTP]
3 minutes of Relax [ERG watts = 60% of FTP]
1 minute of VO2MAX [ERG watts = 115% of FTP]
1 minute of Relax [ERG watts = 60% of FTP]
1 minute of VO2MAX [ERG watts = 115% of FTP]
1 minute of VO2MAX [ERG watts = 115% of FTP]
1 minute of Relax [ERG watts = 60% of FTP]
5 minutes of Cool Down [ERG watts = 60% of FTP]

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Public Workouts by Rating

Sweet spot 3x10

NYTT 6x5 FTP

trainer intervals 5x10 min at treshold

Block: warm up

Block: main set

Block: cool down

EN outseason: 0:45 at 80/85 intensity

Block: Warm-up

Block: Main Set

Block: Cool-down

4 x 4 Minute VO2 Max intervals

3x3 VO2 Max

TheSufferFest.com's Fight Club

4 x 8min @105%FTP - 2min rest

Sufferfest Elements of Style

Sin que te quite tiempo. VO2MAX 2.4 3+3 (corto)

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