Public Workouts by Rating

Threshold Pyramids

Time trial pyramids workout.

Total Time: 01:28:15

Category: Sustained Power

Author: Stumurray

Intervals

2 minutes of Warm up at cadence 80 and zone endurance with heart rate endurance

Block: Short Intervals

15 seconds of Acceleration at cadence 95 and zone maximal
45 seconds of Spin at zone recovery
15 seconds of Acceleration at cadence 95 and zone maximal
45 seconds of Spin at zone recovery
15 seconds of Acceleration at cadence 95 and zone maximal
45 seconds of Spin at zone recovery
15 seconds of Acceleration at cadence 95 and zone maximal
45 seconds of Spin at zone recovery
15 seconds of Acceleration at cadence 95 and zone maximal
45 seconds of Spin at zone recovery
15 seconds of Acceleration at cadence 95 and zone maximal
45 seconds of Spin at zone recovery
15 seconds of Acceleration at cadence 95 and zone maximal
45 seconds of Spin at zone recovery
15 seconds of Acceleration at cadence 95 and zone maximal
8 minutes of Active Recovery at cadence 70+ and zone recovery

Block: 1 min efforts

1 minute of 1 min on at cadence 87 and zone VO2-MAX

2 minutes of 2 min off at cadence 70+ and zone recovery

1 minute of 1 min on at cadence 87 and zone VO2-MAX

2 minutes of 2 min off at cadence 70+ and zone recovery

1 minute of 1 min on at cadence 87 and zone VO2-MAX

2 minutes of 2 min off at cadence 70+ and zone recovery

1 minute of 1 min on at cadence 87 and zone VO2-MAX

2 minutes of 2 min off at cadence 70+ and zone recovery

1 minute of 1 min on at cadence 87 and zone VO2-MAX

2 minutes of 2 min off at cadence 70+ and zone recovery

1 minute of 1 min on at cadence 87 and zone VO2-MAX

2 minutes of 2 min off at cadence 70+ and zone recovery

1 minute of 1 min on at cadence 87 and zone VO2-MAX

8 minutes of 8 min recovery at cadence 70+ and zone recovery

Block: 5 mins LT

3x3 VO2 Max Intervals

Short bursts to boost VO2 max - critical in road races

Total Time: 01:29:00

Category: Explosive Power

Author: cwilhelm

Intervals

5 minutes of Warm up at cadence choice and zone endurance
5 minutes of blowout effort at 100% FTP at cadence 80 to 90 and zone lactate threshold
5 minutes of recover at cadence choice and zone recovery

Block: Intervals 3min on, 3 off 117% FTP

3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117%(255=298W) FTP at cadence 80 to 90 and zone VO2-MAX

10 minutes of Recover at cadence choice and zone recovery

Block: Threshold Intervals

5 minutes of Interval at cadence 80 to 90 and zone lactate threshold
2 minutes of Rest at cadence choice and zone recovery
5 minutes of Interval at cadence 80 to 90 and zone lactate threshold
2 minutes of Rest at cadence choice and zone recovery
5 minutes of Interval at cadence 80 to 90 and zone lactate threshold
2 minutes of Rest at cadence choice and zone recovery
5 minutes of Interval at cadence 80 to 90 and zone lactate threshold

5 minutes of Cool down at cadence choice and zone recovery

20 Min Hi-Intensity Pyramid

Pyramid up @250w, rest watts 150

Total Time: 00:17:30

Category: Explosive Power

Author: ginamartyn

Intervals

4 minutes of Warmup [ERG watts = 85% of FTP]
Hard [ERG watts = 116% of FTP]
1 minute 30 seconds of Recovery [ERG watts = 60% of FTP]
Hard [ERG watts = 116% of FTP]
2 minutes of Recovery [ERG watts = 60% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
2 minutes of Recovery [ERG watts = 60% of FTP]
Hard [ERG watts = 120% of FTP]
1 minute 30 seconds of Recovery [ERG watts = 60% of FTP]
Hard [ERG watts = 120% of FTP]
1 minute 30 seconds of Recovery [ERG watts = 60% of FTP]
1 minute of Hard [ERG watts = 115% of FTP]
3 minutes of Recovery [ERG watts = 50% of FTP]

Mix of 2min and 4min intervals

Ten minute warm-up in two-minute increases.

First main set is 10 two minute intervals with one minute of recovery, going from 90%FTP to 110%FTP.
Three minutes of recovery.

Second main set is 3 four minute intervals with two minutes of recovery, going from 95%FTP to 85%FTP.
One minute (or longer) of cool-down.

Total Time: 01:00:00

Category: Muscular endurance

Author: mikslush

Intervals

2 minutes of Warmup 1.5 [ERG watts = 40% of FTP]
2 minutes of Warmup 2.5 [ERG watts = 50% of FTP]
2 minutes of Warmup 3.5 [ERG watts = 60% of FTP]
2 minutes of Warmup 4.5 [ERG watts = 70% of FTP]
2 minutes of Warmup 5.5 [ERG watts = 60% of FTP]
2 minutes of 1.10 [ERG watts = 90% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 2.10 [ERG watts = 90% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 3.10 [ERG watts = 95% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 4.10 [ERG watts = 95% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 5.10 [ERG watts = 100% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 6.10 [ERG watts = 100% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 7.10 [ERG watts = 105% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 8.10 [ERG watts = 105% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 9.10 [ERG watts = 110% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 10.10 [ERG watts = 110% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
3 minutes of Spin recover [ERG watts = 55% of FTP]
4 minutes of 1.3 [ERG watts = 95% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
4 minutes of 2.3 [ERG watts = 90% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
4 minutes of 3.3 [ERG watts = 85% of FTP]
1 minute of Recover [ERG watts = 50% of FTP]

sst workout

Total Time: 01:07:30

Category: Sustained Power

Author: Tetsu345

Intervals

5 minutes at zone recovery
5 minutes at zone endurance
5 minutes at zone sub-LT
30 seconds at zone sub-maximal
2 minutes at zone recovery
45 minutes at zone sub-LT
5 minutes at zone recovery

TheSufferFest.com's ISLAGIATT

Bring this workout to life. Get The Sufferfest's ISLAGIATT training video. Available at www.thesufferfest.com/video-sufferfests/islagiatt
Start workout clock when words "It Seemed Like a Good Idea at the Time" appear on the screen (@ 1:10)

Total Time: 01:54:50

Category: Muscular endurance

Author: knuky

Intervals

5 minutes 6 seconds of Warmup at zone recovery [ERG watts = 50% of FTP]
1 minute 59 seconds of Pick It Up at zone endurance [ERG watts = 63% of FTP]
31 seconds of Recover at zone recovery [ERG watts = 50% of FTP]
2 minutes 1 seconds of Climbing at zone sub-LT [ERG watts = 89% of FTP]
38 seconds of Recover at zone recovery [ERG watts = 50% of FTP]
1 minute 44 seconds of Glowworm Attacks at zone lactate threshold [ERG watts = 95% of FTP]
48 seconds of Recover at zone recovery [ERG watts = 50% of FTP]
1 minute 51 seconds of Whoa at zone super-LT [ERG watts = 101% of FTP]
33 seconds of Dont Work at zone recovery [ERG watts = 50% of FTP]
1 minute 56 seconds of Stiff Climb at zone VO2-MAX [ERG watts = 108% of FTP]
3 minutes 1 seconds of Recover at zone recovery [ERG watts = 50% of FTP]
52 seconds of Climb 1 at zone sub-LT [ERG watts = 89% of FTP]
1 minute 47 seconds of Ramp It Up at zone super-LT [ERG watts = 101% of FTP]
35 seconds of A Bit More at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 36 seconds of Feed Break at zone sub-LT [ERG watts = 89% of FTP]
30 seconds of Bluebell Attacks at zone sub-maximal [ERG watts = 127% of FTP]
2 minutes 44 seconds of Settle Down at zone super-LT [ERG watts = 101% of FTP]
16 seconds of Flat Out Attack at zone sub-maximal [ERG watts = 140% of FTP]
19 seconds of Sit Stay Solid at zone VO2-MAX [ERG watts = 114% of FTP]
41 seconds of All Together at zone sub-LT [ERG watts = 89% of FTP]
15 seconds of Surge at zone super-LT [ERG watts = 101% of FTP]
31 seconds of Flat Section at zone sub-LT [ERG watts = 89% of FTP]
55 seconds of Again at zone super-LT [ERG watts = 101% of FTP]
49 seconds of Short Decent at zone lactate threshold [ERG watts = 95% of FTP]
3 minutes 5 seconds of Back Upward at zone super-LT [ERG watts = 101% of FTP]
3 minutes 3 seconds of Decent at zone recovery [ERG watts = 50% of FTP]
1 minute 24 seconds of Climb 2 at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 28 seconds of Really Steep at zone VO2-MAX [ERG watts = 114% of FTP]
12 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
42 seconds of Settle Down at zone super-LT [ERG watts = 101% of FTP]
48 seconds of Big Gear at zone VO2-MAX [ERG watts = 108% of FTP]
10 seconds of Attack at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 15 seconds of Settle Down at zone super-LT [ERG watts = 101% of FTP]
12 seconds of Move Up at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 8 seconds of Steady On at zone super-LT [ERG watts = 101% of FTP]
18 seconds of Attack Them at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 58 seconds of Steady On at zone super-LT [ERG watts = 101% of FTP]
53 seconds of Ease Into It at zone lactate threshold [ERG watts = 95% of FTP]
50 seconds of Big Grind at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 45 seconds of Flattening Out at zone super-LT [ERG watts = 101% of FTP]
6 seconds of Attack at zone sub-maximal [ERG watts = 121% of FTP]
18 seconds of Hold On at zone VO2-MAX [ERG watts = 114% of FTP]
54 seconds of Easing Off at zone VO2-MAX [ERG watts = 108% of FTP]
48 seconds of Very Steep at zone VO2-MAX [ERG watts = 108% of FTP]
20 seconds of Leveling Out at zone super-LT [ERG watts = 101% of FTP]
19 seconds of Steep Again at zone VO2-MAX [ERG watts = 114% of FTP]
7 seconds of Surprise Attack at zone sub-maximal [ERG watts = 127% of FTP]
2 minutes 2 seconds of Strong To The Top at zone VO2-MAX [ERG watts = 108% of FTP]
5 minutes 1 seconds of Decent at zone recovery [ERG watts = 50% of FTP]
3 minutes 13 seconds of Climb 3 at zone super-LT [ERG watts = 101% of FTP]
45 seconds of Attack at zone VO2-MAX [ERG watts = 114% of FTP]
3 minutes of Nice Work at zone super-LT [ERG watts = 101% of FTP]
21 seconds of Attack at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 8 seconds of Back to Tempo at zone VO2-MAX [ERG watts = 108% of FTP]
16 seconds of Get Up There at zone VO2-MAX [ERG watts = 111% of FTP]
22 seconds of Back In at zone super-LT [ERG watts = 101% of FTP]
28 seconds of Stay On It at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 55 seconds of Tempo at zone super-LT [ERG watts = 101% of FTP]
1 minute 13 seconds of Watch Him at zone VO2-MAX [ERG watts = 105% of FTP]
26 seconds of Short Decent at zone endurance [ERG watts = 76% of FTP]
27 seconds of Upward Again at zone lactate threshold [ERG watts = 95% of FTP]
30 seconds of Attack at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 1 seconds of Steady On at zone super-LT [ERG watts = 101% of FTP]
2 minutes 40 seconds of Getting Steeper at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute of This is glorious at zone VO2-MAX [ERG watts = 111% of FTP]
43 seconds of Pound It at zone VO2-MAX [ERG watts = 114% of FTP]
32 seconds of Take It at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 9 seconds of Descent at zone endurance [ERG watts = 63% of FTP]
47 seconds of Surge at zone endurance [ERG watts = 76% of FTP]
31 seconds of Surge at zone lactate threshold [ERG watts = 95% of FTP]
24 seconds of Settle Down at zone endurance [ERG watts = 63% of FTP]
3 minutes 35 seconds of Whoa Latch On at zone endurance [ERG watts = 76% of FTP]
31 seconds of Hang On at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 15 seconds of Theyre Weakening at zone recovery [ERG watts = 50% of FTP]
25 seconds of Climb 4 at zone super-LT [ERG watts = 101% of FTP]
20 seconds of Columbian Attack at zone sub-maximal [ERG watts = 140% of FTP]
41 seconds of Grind Time at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 31 seconds of Strong Climbing at zone VO2-MAX [ERG watts = 108% of FTP]
31 seconds of Drift Back at zone lactate threshold [ERG watts = 95% of FTP]
45 seconds of Hold Bluebell at zone VO2-MAX [ERG watts = 114% of FTP]
11 seconds of Back in the day at zone lactate threshold [ERG watts = 95% of FTP]
49 seconds of Bluebell Attacks at zone VO2-MAX [ERG watts = 114% of FTP]
40 seconds of Tempo at zone super-LT [ERG watts = 101% of FTP]
20 seconds of Bluebell Attacks at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds of Sit Down at zone VO2-MAX [ERG watts = 114% of FTP]
10 seconds of When it was fun at zone lactate threshold [ERG watts = 95% of FTP]
17 seconds of Steeper Stand Up at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds of Back in the day at zone lactate threshold [ERG watts = 95% of FTP]
21 seconds of Your Turn Attack at zone VO2-MAX [ERG watts = 114% of FTP]
16 seconds of Counter Attack at zone sub-maximal [ERG watts = 127% of FTP]
31 seconds of Hold it over the top at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 10 seconds of Down to the valley at zone recovery [ERG watts = 50% of FTP]
18 seconds of Small rise at zone endurance [ERG watts = 76% of FTP]
38 seconds of Flat Run Into The Finish at zone endurance [ERG watts = 63% of FTP]
22 seconds of Attack at zone lactate threshold [ERG watts = 95% of FTP]
57 seconds of Sit In at zone endurance [ERG watts = 63% of FTP]
15 seconds of Attack at zone sub-maximal [ERG watts = 127% of FTP]
9 seconds of Settle Down at zone endurance [ERG watts = 63% of FTP]
12 seconds of Attack at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds of Steady at zone endurance [ERG watts = 76% of FTP]
23 seconds of Attack at zone VO2-MAX [ERG watts = 108% of FTP]
10 seconds of Counter Attack at zone VO2-MAX [ERG watts = 114% of FTP]
35 seconds of Steady at zone endurance [ERG watts = 76% of FTP]
22 seconds of Arrrrrrgh at zone VO2-MAX [ERG watts = 114% of FTP]
6 seconds of Steady at zone endurance [ERG watts = 76% of FTP]
23 seconds of Attack at zone sub-maximal [ERG watts = 127% of FTP]
11 seconds of Steady at zone endurance [ERG watts = 76% of FTP]
1 minute 28 seconds of Drilling It at zone VO2-MAX [ERG watts = 114% of FTP]
50 seconds of Stay Calm at zone endurance [ERG watts = 76% of FTP]
13 seconds of Accelerate at zone super-LT [ERG watts = 101% of FTP]
15 seconds of Glory at zone sub-maximal [ERG watts = 140% of FTP]
5 minutes 2 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]

2 x 20 sweetspot

Total Time: 01:05:00

Category: Muscular endurance

Author: 781038693@facebook

Intervals

10 minutes of Warmup at cadence 90 and zone endurance
20 minutes of Interval 1 at cadence 90 and zone sub-LT
5 minutes of Rest at cadence 90 and zone recovery
20 minutes of Interval 2 at cadence 90 and zone sub-LT
10 minutes of War down at cadence 90 and zone endurance

HIT intervals

4 x 4 min intervals at 105% FTP with 4 min rest

Total Time: 00:10:33

Category: Strength

Author: dallaskerley

Intervals

3 minutes of Warm up at cadence 80 [ERG watts = 50% of FTP]
3 minutes of Warm up at cadence 85 [ERG watts = 65% of FTP]
3 minutes of Warm up at cadence 90 [ERG watts = 80% of FTP]
1 minute of Warm up at cadence 80 [ERG watts = 50% of FTP]
4 seconds of Interval 1 [ERG watts = 105% of FTP]
4 seconds of Rest [ERG watts = 60% of FTP]
4 seconds of Interval 2 [ERG watts = 105% of FTP]
4 seconds of Rest [ERG watts = 60% of FTP]
4 seconds of Interval 3 [ERG watts = 105% of FTP]
4 seconds of Rest [ERG watts = 60% of FTP]
4 seconds of Interval 4 [ERG watts = 105% of FTP]
2 seconds of Cool down [ERG watts = 60% of FTP]
3 seconds of Cool down [ERG watts = 50% of FTP]

Power Profile

Power Profile work out from Training with Power

Total Time: 02:01:15

Category: Testing

Author: bikingdavo10

Intervals

45 minutes at zone endurance [ERG watts = 65% of FTP]
1 minute at zone sub-LT [ERG watts = 85% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone sub-LT [ERG watts = 85% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone sub-LT [ERG watts = 85% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
5 minutes at zone super-LT [ERG watts = 100% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
1 minute at zone maximal [ERG watts = 150% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
10 minutes at zone endurance [ERG watts = 75% of FTP]
5 minutes at zone sub-maximal [ERG watts = 120% of FTP]
10 minutes at zone endurance [ERG watts = 60% of FTP]
1 minute at zone maximal [ERG watts = 150% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
1 minute at zone maximal [ERG watts = 150% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
15 seconds at zone maximal [ERG watts = 150% of FTP]
2 minutes at zone endurance [ERG watts = 60% of FTP]
15 minutes at zone endurance [ERG watts = 60% of FTP]

VO2 Spinners

Total Time: 00:48:00

Category: Muscular endurance

Author: jamescbdunn

Intervals

10 minutes of Warm Up at cadence 100 and zone endurance
4 minutes of On at cadence 125 and zone lactate threshold
3 minutes of Off at cadence 100 and zone recovery
4 minutes of On at cadence 125 and zone lactate threshold
3 minutes of Off at cadence 100 and zone recovery
4 minutes of On at cadence 125 and zone lactate threshold
3 minutes of Off at cadence 100 and zone recovery
4 minutes of On at cadence 125 and zone lactate threshold
3 minutes of Off at cadence 100 and zone recovery
10 minutes of Cool Down at cadence 100 and zone endurance

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Public Workouts by Rating

Threshold Pyramids

Block: Short Intervals

Block: 1 min efforts

Block: 5 mins LT

3x3 VO2 Max Intervals

Block: Intervals 3min on, 3 off 117% FTP

Block: Threshold Intervals

20 Min Hi-Intensity Pyramid

Mix of 2min and 4min intervals

sst workout

TheSufferFest.com's ISLAGIATT

2 x 20 sweetspot

HIT intervals

Power Profile

VO2 Spinners

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