Public Workouts by Rating

Downward Spiral

Get in a good warmup.
Then do the following:
120 - 135%
105 - 138%
90 - 141%
75 - 145%
60 - 150%
45 - 163%
30 - 175%
15 - ALL OUT
seconds all-out with equal recovery time from the prior effort.
Repeat until cooked!

Total Time: 01:00:00

Category: Misc.

Author: abutts

Intervals

15 minutes of Warmup
2 minutes of 120 Sec go for 135 [ERG watts = 135% of FTP]
2 minutes of rest at zone recovery
1 minute 45 seconds of 105 sec go for 138 [ERG watts = 138% of FTP]
1 minute 45 seconds of rest at zone recovery
1 minute 30 seconds of 90 secs go for 141 [ERG watts = 141% of FTP]
1 minute 30 seconds of rest at zone recovery
1 minute 15 seconds of 75 secs go for 145 [ERG watts = 145% of FTP]
1 minute 15 seconds of rest at zone recovery
1 minute of 60 secs 150% [ERG watts = 150% of FTP]
1 minute of rest at zone recovery
45 seconds of 45 secs go for 163 [ERG watts = 163% of FTP]
45 seconds of rest at zone recovery
30 seconds of 30 secs go [ERG watts = 175% of FTP]
30 seconds of rest at zone recovery
15 seconds of 15 ALL OUT!! [Fixed resistance 7]
15 seconds of rest at zone recovery
2 minutes of 120 Sec [ERG watts = 135% of FTP]
2 minutes of rest at zone recovery
1 minute 45 seconds of 105 sec go for 138 [ERG watts = 138% of FTP]
1 minute 45 seconds of rest at zone recovery
1 minute 30 seconds of 90 secs go for 141 [ERG watts = 141% of FTP]
1 minute 30 seconds of rest at zone recovery
1 minute 15 seconds of 75 secs go for 145 [ERG watts = 145% of FTP]
1 minute 15 seconds of rest at zone recovery
1 minute of 60 secs 150% [ERG watts = 150% of FTP]
1 minute of rest at zone recovery
45 seconds of 45 secs go for 163 [ERG watts = 163% of FTP]
45 seconds of rest at zone recovery
30 seconds of 30 secs go [ERG watts = 175% of FTP]
30 seconds of rest at zone recovery
15 seconds of 15 ALL OUT!! [Fixed resistance 7]
15 seconds of rest at zone recovery
9 minutes of CD [Fixed resistance 1]

Brevi intervalli VO2 max

10:00 Riscaldamento
Obiettivi per l'allenamento:
1. Aumentare la velocità delle gambe e l'efficienza del pedale
2. Aumentare la forza muscolare
3. Aumentare l'estremità superiore del sistema aerobico
4. Aumentare la potenza sopra la Soglia del lattato
12:00 minuti di Sub-LT con gli sforzi Fast Cadence
4:00 Recupero minuti
Intervalli Super-LT
5 x 1:30 Intervalli Super-LT con recupero 1:00 minuti tra ciascuno. Watts / HR @
zona 4b con Cadence @ 90 - 100.
Recupero delle 5:00 minuti dopo l'impostazione
VO2 intervalli massimi
3 x 3:00 minuti @ Zona5 con recupero 3:00 minuti tra ciascuno. Cadenza tra 90 e 100 RPM.

Total Time: 01:02:30

Category: Sustained Power

Author: bertizi

Intervals

10 minutes of riscaldamento at cadence 90 and zone recovery

Block: 3 ripetute Sub-LT / Alta Cadenza

3 minutes of Sub-LT at cadence 70 to 75 and zone sub-LT
1 minute of Alta Cadenza at cadence 110+ and zone endurance
3 minutes of Sub-LT at cadence 80 to 85 and zone sub-LT
1 minute of Alta Cadenza at cadence 120+ and zone sub-LT
3 minutes of Sub-LT at cadence 90 to 95 and zone sub-LT
1 minute of Alta Cadenza at cadence 130+ and zone sub-LT

4 minutes of recupero at cadence 90 and zone recovery

Block: 5 ripetute Super-LT

1 minute 30 seconds of 1/5 at cadence 90 to 100 and zone super-LT
1 minute of recupero at cadence 90 and zone recovery
1 minute 30 seconds of 2/5 at cadence 90 to 100 and zone super-LT
1 minute of recupero at cadence 90 and zone recovery
1 minute 30 seconds of 3/5 at cadence 90 to 100 and zone super-LT
1 minute of recupero at cadence 90 and zone recovery
1 minute 30 seconds of 4/5 at cadence 90 to 100 and zone super-LT
1 minute of recupero at cadence 90 and zone recovery
1 minute 30 seconds of 5/5 at cadence 90 to 100 and zone super-LT

5 minutes of recupero at cadence 90 and zone recovery

Block: 3 ripetute VO2 Max

3 minutes of 1/3 at cadence 90 to 100 and zone VO2-MAX
3 minutes of recupero at cadence 90 and zone recovery
3 minutes of 2/3 at cadence 90 to 100 and zone VO2-MAX
3 minutes of recupero at cadence 90 and zone recovery
3 minutes of 3/3 at cadence 90 to 100 and zone VO2-MAX

5 minutes of Defaticamento at cadence 90 and zone recovery

Palmer - TrainerRoad

Testing creating workout using Palmer from TrainerRoad.
I want to clone it for my other account, will temporary making this public until I clone it.
Mistakenly creating using facebook account.

Total Time: 01:00:00

Category: Strength

Author: 100004335553509@facebook

Intervals

5 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 60% of FTP]
5 minutes [ERG watts = 65% of FTP]
30 seconds [ERG watts = 90% of FTP]
30 seconds [ERG watts = 65% of FTP]
30 seconds [ERG watts = 92% of FTP]
30 seconds [ERG watts = 65% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 65% of FTP]
30 seconds [ERG watts = 97% of FTP]
30 seconds [ERG watts = 65% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 65% of FTP]
2 minutes 30 seconds [ERG watts = 70% of FTP]
2 minutes 30 seconds [ERG watts = 75% of FTP]
2 minutes [ERG watts = 105% of FTP]
1 minute [ERG watts = 60% of FTP]
2 minutes [ERG watts = 105% of FTP]
1 minute [ERG watts = 60% of FTP]
2 minutes [ERG watts = 105% of FTP]
1 minute [ERG watts = 60% of FTP]
2 minutes [ERG watts = 105% of FTP]
1 minute [ERG watts = 60% of FTP]
2 minutes [ERG watts = 105% of FTP]
1 minute [ERG watts = 60% of FTP]
2 minutes [ERG watts = 105% of FTP]
1 minute [ERG watts = 60% of FTP]
2 minutes [ERG watts = 105% of FTP]
1 minute [ERG watts = 60% of FTP]
2 minutes [ERG watts = 105% of FTP]
1 minute [ERG watts = 60% of FTP]
2 minutes [ERG watts = 105% of FTP]
1 minute [ERG watts = 60% of FTP]
2 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 60% of FTP]
2 minutes [ERG watts = 55% of FTP]
1 minute [ERG watts = 50% of FTP]

5 minute Over and Under Intervals

Warm up 10 minutes

5 repeats of 5 minutes like so...

2 mins @ 90%
1 min @ 115%
2 mins @ 90%

2 min recovery

5 mins warm down

Total Time: 00:50:00

Category: Endurance

Author: bikescience

Intervals

2 minutes of Warm Up 1 [ERG watts = 40% of FTP]
2 minutes of Warm Up 2 [ERG watts = 50% of FTP]
2 minutes of Warm Up 3 [ERG watts = 60% of FTP]
2 minutes of Warm Up 4 [ERG watts = 70% of FTP]
2 minutes of Prepare [ERG watts = 50% of FTP]
2 minutes of Under 1 [ERG watts = 90% of FTP]
1 minute of Over 1 [ERG watts = 115% of FTP]
2 minutes of Under 1 [ERG watts = 90% of FTP]
2 minutes of REST [ERG watts = 40% of FTP]
2 minutes of Under 2 [ERG watts = 90% of FTP]
1 minute of Over 2 [ERG watts = 115% of FTP]
2 minutes of Under 2 [ERG watts = 90% of FTP]
2 minutes of REST [ERG watts = 40% of FTP]
2 minutes of Under 3 [ERG watts = 90% of FTP]
1 minute of Over 3 [ERG watts = 115% of FTP]
2 minutes of Under 3 [ERG watts = 90% of FTP]
2 minutes of REST [ERG watts = 40% of FTP]
2 minutes of Under 4 [ERG watts = 90% of FTP]
1 minute of Over 4 [ERG watts = 115% of FTP]
2 minutes of Under 4 [ERG watts = 90% of FTP]
2 minutes of REST [ERG watts = 40% of FTP]
2 minutes of Under 4 [ERG watts = 90% of FTP]
1 minute of Over 4 [ERG watts = 115% of FTP]
2 minutes of Under 4 [ERG watts = 90% of FTP]
2 minutes of REST [ERG watts = 40% of FTP]
1 minute of Warm Down 1 [ERG watts = 60% of FTP]
1 minute of Warm Down 2 [ERG watts = 50% of FTP]
1 minute of Warm Down 3 [ERG watts = 40% of FTP]
1 minute of Warm Down 4 [ERG watts = 30% of FTP]
1 minute of Warm Down 5 [ERG watts = 20% of FTP]

Descending pyramid intervals - VO2 Max

VO2 Max intervals of a different flavor :)

Solid warmup

5' @ 110% ftp
5' rest
4' @ 115% ftp
4' rest
3' @ 120% ftp
3' rest
2' @ 125% ftp
2' rest
1' @ 150% ftp (max)
1' rest
30" @ 150+% ftp (max)

Ride home gently :)

Tough to hit all these targets - so pace yourself well and stay focused. Good luck!

Total Time: 01:10:30

Category: Misc.

Author: deniskissane

Intervals

5 minutes [ERG watts = 55% of FTP]
15 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 100% of FTP]
5 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 105% of FTP]
4 minutes [ERG watts = 65% of FTP]
3 minutes [ERG watts = 115% of FTP]
3 minutes [ERG watts = 65% of FTP]
2 minutes [ERG watts = 120% of FTP]
2 minutes [ERG watts = 65% of FTP]
1 minute [ERG watts = 150% of FTP]
1 minute [ERG watts = 65% of FTP]
30 seconds [ERG watts = 150% of FTP]
15 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 55% of FTP]

Tabata 3 x 8

Total Time: 01:30:00

Category: Explosive Power

Author: abutts

Intervals

15 minutes of Warm up at zone endurance with heart rate endurance
20 seconds of 1 of 8
10 seconds of rest
20 seconds of 2 of 8
10 seconds of rest
20 seconds of 3 of 8
10 seconds of rest
20 seconds of 4 of 8
10 seconds of rest
20 seconds of 5 of 8
10 seconds of rest
20 seconds of 6 of 8
10 seconds of rest
20 seconds of 7 of 8
10 seconds of rest
20 seconds of 8 of 8
10 seconds of rest
10 minutes of recovery
20 seconds of 1 of 8
10 seconds of rest
20 seconds of 2 of 8
10 seconds of rest
20 seconds of 3 of 8
10 seconds of rest
20 seconds of 4 of 8
10 seconds of rest
20 seconds of 5 of 8
10 seconds of rest
20 seconds of 6 of 8
10 seconds of rest
20 seconds of 7 of 8
10 seconds of rest
20 seconds of 8 of 8
10 seconds of rest
10 minutes of recovery
20 seconds of 1 of 8
10 seconds of rest
20 seconds of 2 of 8
10 seconds of rest
20 seconds of 3 of 8
10 seconds of rest
20 seconds of 4 of 8
10 seconds of rest
20 seconds of 5 of 8
10 seconds of rest
20 seconds of 6 of 8
10 seconds of rest
20 seconds of 7 of 8
10 seconds of rest
20 seconds of 8 of 8
10 seconds of rest
10 minutes of recovery
33 minutes of cool down

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]

Header Links

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Public Workouts by Rating

Downward Spiral

Brevi intervalli VO2 max

Block: 3 ripetute Sub-LT / Alta Cadenza

Block: 5 ripetute Super-LT

Block: 3 ripetute VO2 Max

Palmer - TrainerRoad

5 minute Over and Under Intervals

Descending pyramid intervals - VO2 Max

Tabata 3 x 8

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

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