Public Workouts by Rating

4x4

based on a Norwegian study and an old Norwegian ski team workout, 4 intervals at 95% and 3 periods of recovery

Total Time: 00:35:00

Category: Strength

Author: cabopc

5 minutes of warm up at zone endurance [ERG watts = 60% of FTP]
4 minutes of interval at zone lactate threshold [ERG watts = 107% of FTP]
3 minutes of recovery at zone recovery [ERG watts = 40% of FTP]
4 minutes of interval at zone lactate threshold [ERG watts = 107% of FTP]
3 minutes of recovery at zone recovery [ERG watts = 40% of FTP]
4 minutes of interval at zone lactate threshold [ERG watts = 107% of FTP]
3 minutes of recovery at zone recovery [ERG watts = 40% of FTP]
4 minutes of interval at zone lactate threshold [ERG watts = 107% of FTP]
5 minutes of cool down at zone recovery [ERG watts = 40% of FTP]

Anaerobic Capacity - W3

4x2min @130%, 3x1min @140%

Total Time: 00:48:00

Category: Sustained Power

Author: laurenchandler

Intervals

Block: Warmup

5 minutes [ERG watts = 60% of FTP]
1 minute [ERG watts = 80% of FTP]
1 minute [ERG watts = 65% of FTP]
1 minute [ERG watts = 90% of FTP]
1 minute [ERG watts = 70% of FTP]
1 minute [ERG watts = 100% of FTP]
5 minutes [ERG watts = 60% of FTP]

2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
1 minute of AC [ERG watts = 140% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
1 minute of AC [ERG watts = 140% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
1 minute of AC [ERG watts = 140% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
3 minutes of Cooldown [ERG watts = 55% of FTP]
5 minutes of Cooldown [ERG watts = 50% of FTP]

2 x 20 Threshold intervals (90% FTP)

Total Time: 01:00:00

Category: Misc.

Author: coachtommy

Intervals

10 minutes of Warmup [ERG watts = 60% of FTP]
20 minutes of Work Interval 1 [ERG watts = 90% of FTP]
5 minutes of Rest [ERG watts = 50% of FTP]
20 minutes of Work Interval 2
5 minutes of Cooldown [ERG watts = 60% of FTP]

3 sets of 5 x 60 second intervals (60 seconds on; 60 sec recovery)

Warm up very thoroughly; these hurt a bit.
Once warmed up, find a flat to moderately uphill road with no stops for at least a 7-8 minute stretch at high speed.
Begin by pedaling 60 seconds at 120+% FTP. Immediately take 60 seconds easy pedaling (Zone 1 - this will feel really easy at this point, in comparison). After 60 seconds Zone 1 go back to 60 seconds at 120+% FTP. Repeat over and over until you have done 5 x 60-second hard efforts. This is the end of the first work set.
Spin lightly for 4-5 minutes. Then repeat as above for a second work set of 5 x 60-second intervals.
Spin lightly for 4-5 minutes. Then repeat as above for a third work set of 5 x 60-second intervals.
Spin lightly to recover for at least 10 minutes.

Total Time: 01:05:00

Category: Explosive Power

Author: deniskissane

Intervals

5 minutes [ERG watts = 50% of FTP]
15 minutes [ERG watts = 65% of FTP]
1 minute [ERG watts = 115% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 115% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
4 minutes [ERG watts = 50% of FTP]
1 minute [ERG watts = 115% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
4 minutes [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
10 minutes [ERG watts = 50% of FTP]

Trainer Threshold 1

Total Time: 00:56:02

Category: Misc.

Author: 10158947124710237@facebook

Intervals

5 minutes of Warm up at zone recovery
3 minutes of warm 2 at zone endurance
2 minutes of Warm 3 [ERG watts = 90% of FTP]

Block: Internal

5 seconds at zone maximal
55 seconds at zone endurance
10 seconds at zone maximal
50 seconds at zone endurance
15 seconds at zone maximal
45 seconds at zone recovery
20 seconds at zone maximal
40 seconds at zone recovery
25 seconds at zone maximal
35 seconds at zone recovery
30 seconds at zone maximal
30 seconds at zone recovery
35 seconds at zone maximal
25 seconds at zone recovery
40 seconds at zone maximal
20 seconds at zone recovery
45 seconds at zone maximal
15 seconds at zone recovery
50 seconds at zone maximal
10 seconds at zone recovery
55 seconds at zone maximal
5 seconds at zone recovery
1 seconds at zone maximal

2 minutes of recovery at zone recovery
5 minutes of TT
2 minutes of Recover at zone recovery

Block: interval 2

1 seconds at zone maximal
5 seconds at zone recovery
55 seconds at zone maximal
10 seconds at zone recovery
50 seconds at zone maximal
15 seconds at zone recovery
45 seconds at zone maximal
20 seconds at zone recovery
40 seconds at zone maximal
25 seconds at zone recovery
35 seconds at zone maximal
30 seconds at zone recovery
30 seconds at zone maximal
35 seconds at zone recovery
25 seconds at zone maximal
40 seconds at zone recovery
20 seconds at zone maximal
45 seconds at zone recovery
15 seconds at zone maximal
50 seconds at zone endurance
10 seconds at zone maximal
55 seconds at zone endurance
5 seconds at zone maximal

15 minutes of cooldown at zone recovery

Ride Fit ElliptiGO World Championships

Experience "real ride" action by getting the Ride Fit ElliptiGO World Championships training video from http://www.ride-fit.com/Shopping/Ride-Fit-ElliptiGO-World-Championships..... 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.

Total Time: 01:14:34

Category: Muscular endurance

Author: Ride-Fit

Intervals

2 minutes 13 seconds at zone recovery [ERG watts = 45% of FTP]
46 seconds at zone endurance [ERG watts = 57% of FTP]
6 minutes 30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes 40 seconds at zone sub-LT [ERG watts = 92% of FTP]
4 minutes 19 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 29 seconds at zone sub-LT [ERG watts = 92% of FTP]
1 minute 42 seconds at zone lactate threshold [ERG watts = 96% of FTP]
6 minutes 39 seconds at zone sub-LT [ERG watts = 92% of FTP]
47 seconds at zone lactate threshold [ERG watts = 96% of FTP]
27 seconds at zone endurance [ERG watts = 77% of FTP]
1 minute 21 seconds at zone super-LT [ERG watts = 99% of FTP]
43 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 16 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
51 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 11 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
37 seconds at zone sub-maximal [ERG watts = 121% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
37 seconds at zone sub-maximal [ERG watts = 121% of FTP]
52 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
41 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
40 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 22 seconds at zone sub-maximal [ERG watts = 121% of FTP]
40 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
49 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 29 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 36 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes 18 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 6 seconds at zone sub-maximal [ERG watts = 121% of FTP]
56 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 121% of FTP]
47 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
2 minutes 56 seconds at zone sub-maximal [ERG watts = 121% of FTP]
26 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
28 seconds at zone sub-maximal [ERG watts = 121% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
56 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 44 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
3 minutes 33 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes 1 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
3 minutes 39 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 18 seconds at zone sub-maximal [ERG watts = 126% of FTP]
1 minute 30 seconds at zone sub-maximal [ERG watts = 145% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 126% of FTP]
3 minutes 36 seconds at zone recovery [ERG watts = 39% of FTP]

4 x[5x(30+30sec)] - As a % of 5min power

4 x[5x(30+30sec)]
30 sec @ 100% 5 minute power
30 sec @50% 5 minute power

***You must enter your current 5 minute power as your 'Threshold Watts(FTP)' on your iPhone and select 'Override server' ***

Total Time: 00:55:00

Category: Misc.

Author: xbgs351

Intervals

1 minute of WU1 [ERG watts = 40% of FTP]
1 minute of WU2 [ERG watts = 43% of FTP]
1 minute of WU3 [ERG watts = 46% of FTP]
1 minute of WU4 [ERG watts = 49% of FTP]
1 minute of WU5 [ERG watts = 52% of FTP]
1 minute of WU6 [ERG watts = 55% of FTP]
1 minute of WU7 [ERG watts = 60% of FTP]
1 minute of WU8 [ERG watts = 65% of FTP]
1 minute of WU9 [ERG watts = 70% of FTP]
1 minute of WU10 [ERG watts = 75% of FTP]
5 minutes of WU10 [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 1. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 1. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 2. 100% [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 2. 50% [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 3. 100% [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 3. 50% [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 4. 100% [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 4. 50% [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 5. 100% [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 5. 50% [ERG watts = 50% of FTP]
5 minutes of Recovery - 1 down, 3 to go [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 1. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 1. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 2. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 2. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 3. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 3. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 4. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 4. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 5. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 5. 50% of 5' power [ERG watts = 50% of FTP]
5 minutes of Recovery - 2 down, 2 to go [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 1. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 1. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 2. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 2. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 3. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 3. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 4. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 4. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 5. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 5. 50% of 5' power [ERG watts = 50% of FTP]
5 minutes of Recovery - 3 down, 1 to go [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 1. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 1. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 2. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 2. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 3. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 3. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 4. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 4. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 5. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 5. 50% of 5' power [ERG watts = 50% of FTP]
5 minutes of Recovery - All Done [ERG watts = 35% of FTP]

Peak-Form Pyramid

Start with a 17 minute warmup.
Main set is up a pyramid and back down the other side. Rest is equal to previous interval. Starts with a 4min effort at 90%FTP, then 3min at 100%, then 2min at 110%, 1min at 120%, and 30 second sprint@125%--then work back down at same levels and times.
After the last 4-minute interval and rest, there's 5 minutes @85% just for fun before the 12-minute cooldown.

Total Time: 01:15:00

Category: Muscular endurance

Author: mikslush

Intervals

5 minutes of Warmup [ERG watts = 60% of FTP]
5 minutes of Warmup [ERG watts = 70% of FTP]
5 minutes of Warmup [ERG watts = 80% of FTP]
2 minutes of Easy [ERG watts = 50% of FTP]
4 minutes of Hard Tempo [ERG watts = 90% of FTP]
4 minutes of Rest [ERG watts = 75% of FTP]
3 minutes of Threshold [ERG watts = 100% of FTP]
3 minutes of Rest [ERG watts = 75% of FTP]
2 minutes of Near Max [ERG watts = 110% of FTP]
2 minutes of Rest [ERG watts = 75% of FTP]
1 minute of Max [ERG watts = 120% of FTP]
1 minute of Rest [ERG watts = 75% of FTP]
30 seconds of Sprint [ERG watts = 125% of FTP]
30 seconds of Rest [ERG watts = 70% of FTP]
1 minute of Max [ERG watts = 120% of FTP]
1 minute of Rest [ERG watts = 70% of FTP]
2 minutes of Near Max [ERG watts = 110% of FTP]
2 minutes of Rest [ERG watts = 70% of FTP]
3 minutes of Threshold [ERG watts = 100% of FTP]
3 minutes of Rest [ERG watts = 70% of FTP]
4 minutes of Hard Tempo [ERG watts = 90% of FTP]
4 minutes of Rest [ERG watts = 75% of FTP]
5 minutes of Endurance [ERG watts = 85% of FTP]
12 minutes of Cooldown [ERG watts = 65% of FTP]

Sufferfest - Do As Your Told

1st attempt at mapping out DAYT to video. It may need some fine tuning...

Total Time: 00:43:34

Category: Speed

Author: mikslush

Intervals

4 minutes 53 seconds of Warmup at cadence 90 [ERG watts = 50% of FTP]
2 minutes 30 seconds of Warmup at cadence 90 [ERG watts = 70% of FTP]
49 seconds of Warmup at cadence 90 [ERG watts = 85% of FTP]
10 seconds of Surge at cadence 100 [ERG watts = 90% of FTP]
17 seconds of Warmup at cadence 90 [ERG watts = 85% of FTP]
1 minute of Recover at cadence 90 [ERG watts = 55% of FTP]
1 minute of Surge at cadence 90 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 90 [ERG watts = 55% of FTP]
1 minute of Surge at cadence 80 [ERG watts = 100% of FTP]
1 minute 15 seconds of Recover at cadence 90 [ERG watts = 50% of FTP]
45 seconds of Build at cadence 90 [ERG watts = 70% of FTP]
5 seconds of Sprint at cadence 100 [ERG watts = 110% of FTP]
10 seconds of Recover at cadence 90 [ERG watts = 50% of FTP]
20 seconds of Sprint at cadence 75 [ERG watts = 115% of FTP]
20 seconds of Recover at cadence 90 [ERG watts = 50% of FTP]
30 seconds of Climb at cadence 90 [ERG watts = 120% of FTP]
30 seconds of Recover at cadence 90 [ERG watts = 50% of FTP]
40 seconds of Climb at cadence 75 [ERG watts = 120% of FTP]
40 seconds of Recover at cadence 90 [ERG watts = 50% of FTP]
50 seconds of Climb at cadence 100 [ERG watts = 115% of FTP]
50 seconds of Recover at cadence 90 [ERG watts = 50% of FTP]
15 seconds of Climb at cadence 70 [ERG watts = 110% of FTP]
15 seconds of Climb at cadence 75 [ERG watts = 115% of FTP]
15 seconds of Climb at cadence 75 [ERG watts = 120% of FTP]
15 seconds of Climb at cadence 75 [ERG watts = 115% of FTP]
1 minute of Recover at cadence 90 [ERG watts = 50% of FTP]
50 seconds of Climb at cadence 90 [ERG watts = 115% of FTP]
40 seconds of Recover at cadence 90 [ERG watts = 50% of FTP]
40 seconds of Climb at cadence 80 [ERG watts = 120% of FTP]
40 seconds of Recover at cadence 60 [ERG watts = 50% of FTP]
15 seconds of Climb at cadence 60 [ERG watts = 120% of FTP]
15 seconds of Climb at cadence 90 [ERG watts = 125% of FTP]
30 seconds of Recover at cadence 90 [ERG watts = 50% of FTP]
20 seconds of Climb at cadence 90 [ERG watts = 115% of FTP]
15 seconds of Recover at cadence 90 [ERG watts = 85% of FTP]
15 seconds of Surge at cadence 110 [ERG watts = 150% of FTP]
2 minutes 10 seconds of Recover at cadence 90 [ERG watts = 50% of FTP]
50 seconds of Build at cadence 90 [ERG watts = 70% of FTP]
10 seconds of Surge at cadence 110 [ERG watts = 150% of FTP]
50 seconds of Recover at cadence 90 [ERG watts = 50% of FTP]
20 seconds of Surge at cadence 110 [ERG watts = 150% of FTP]
40 seconds of Recover at cadence 90 [ERG watts = 50% of FTP]
30 seconds of Climb at cadence 90 [ERG watts = 120% of FTP]
30 seconds of Recover at cadence 90 [ERG watts = 50% of FTP]
40 seconds of Climb at cadence 80 [ERG watts = 120% of FTP]
20 seconds of Recover at cadence 90 [ERG watts = 50% of FTP]
50 seconds of Climb at cadence 90 [ERG watts = 115% of FTP]
10 seconds of Recover at cadence 90 [ERG watts = 50% of FTP]
1 minute of Climb at cadence 90 [ERG watts = 100% of FTP]
50 seconds of Recover at cadence 90 [ERG watts = 50% of FTP]
50 seconds of Climb at cadence 90 [ERG watts = 115% of FTP]
5 seconds of Recover at cadence 90 [ERG watts = 50% of FTP]
40 seconds of Climb at cadence 80 [ERG watts = 120% of FTP]
20 seconds of Recover at cadence 90 [ERG watts = 50% of FTP]
30 seconds of Climb at cadence 80 [ERG watts = 120% of FTP]
10 seconds of Recover at cadence 90 [ERG watts = 50% of FTP]
10 seconds of Climb at cadence 90 [ERG watts = 70% of FTP]
10 seconds of Climb at cadence 90 [ERG watts = 85% of FTP]
15 seconds of Climb at cadence 90 [ERG watts = 100% of FTP]
20 seconds of Surge at cadence 110 [ERG watts = 150% of FTP]
30 seconds of Recover at cadence 90 [ERG watts = 70% of FTP]
30 seconds of Surge at cadence 110 [ERG watts = 150% of FTP]
3 minutes of Cool down at cadence 90 [ERG watts = 50% of FTP]

Enduro Pyramids

A simple 6.5 min Enduro/sub-LT pyramid, X3 with 2 mins of rest.

Total Time: 00:33:30

Category: Endurance

Author: Ransom

Intervals

5 minutes of Warm up
2 minutes at zone endurance
1 minute at zone sub-LT
30 seconds at zone lactate threshold
1 minute at zone sub-LT
2 minutes at zone endurance
2 minutes at zone recovery
2 minutes at zone endurance
1 minute at zone sub-LT
30 seconds at zone lactate threshold
1 minute at zone sub-LT
2 minutes at zone endurance
2 minutes at zone recovery
2 minutes at zone endurance
1 minute at zone sub-LT
30 seconds at zone lactate threshold
1 minute at zone sub-LT
2 minutes at zone endurance
5 minutes of Cool down

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Public Workouts by Rating

4x4

Anaerobic Capacity - W3

Block: Warmup

2 x 20 Threshold intervals (90% FTP)

3 sets of 5 x 60 second intervals (60 seconds on; 60 sec recovery)

Trainer Threshold 1

Block: Internal

Block: interval 2

Ride Fit ElliptiGO World Championships

4 x[5x(30+30sec)] - As a % of 5min power

Peak-Form Pyramid

Sufferfest - Do As Your Told

Enduro Pyramids

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