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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]

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

Intervals

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

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Public Workouts by Rating

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

Sweet spot 3x10

NYTT 6x5 FTP

trainer intervals 5x10 min at treshold

Block: warm up

Block: main set

Block: cool down

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