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9 by 3 by 3

9x3x3

Total Time: 02:00:00
Category: Misc.
Author: SolarKitty

50 minutes 75%

10 minute warmup
50 minutes @ 75% FTP
5 minute cool down

Total Time: 01:05:00
Category: Sustained Power
Author: mikesven

1x20 threshold interval workout - with 1-minute hard efforts

Total of 20 min of intervals @ 85-105% FTP.

The most difficult workout of the week, in most cases. Show up reasonably well-rested and ready to work! Plan for effective post-workout recovery nutrition and sleep for maximal results.

NOTE: this time, every 5 minutes of the interval (so at minute 5, 10, 15, 20), stand and go approximately 120% of threshold power for 1 minute. Recover in the saddle at threshold effort between these standing efforts. Remember that HR will take time to drop after the efforts, so go by feel until HR stabilizes. Cool down thoroughly :)

Total Time: 01:10:00
Category: Explosive Power
Author: deniskissane

D16

Total Time: 01:28:21
Category: Misc.
Author: 100000215886869@facebook

TheSufferFest.com's The Wretched

Bring this workout to life. Get The Sufferfest's The Wretched training video. Available at www.thesufferfest.com/video-sufferfests/the-wretched
Start workout clock when words "The Wretched" appear on the screen (@ 1:21)

Total Time: 00:48:07
Category: Speed endurance
Author: Ransom

Trainer Road "Palmer" - 10 x (2 min @105%FTP, 1 min recovery)

TR - "Palmer" - 10 x (2 min @105%FTP, 1 min recovery)

Total Time: 01:00:00
Category: Strength
Author: silicon

Test Fatigue Resistance

Test Fatigue Resistance

Total Time: 00:18:00
Category: Testing
Author: velociped77

2x20 Sweet Spot

Warm up for 15 min. Then do 2 x 20 min sweetspot intervals with 2 min rest interval between.
These should be done at 88 to 93% of threshold power or 92-95% of threshold HR.
Warm down after.
Heart rate users should remember that it will take several minutes for your HR to raise to the prescribed level.
Go by perceived effort at the beginning, dont force it!

Total Time: 01:04:00
Category: Endurance
Author: abutts

4 x 8min FTP

Total Time: 01:14:00
Category: Misc.
Author: MichaelSeifert

FTP Test

This workout is what Hunter Allen recommends for testing your FTP. The test is actually supposed to be 20 minutes, but I ride a 10 mile time trial which takes me around 25 minutes. I wish it only took me 20 :-)

Total Time: 01:10:00
Category: Testing
Author: bobcroucher