Public Workouts by Rating
50 minutes 75%
10 minute warmup
50 minutes @ 75% FTP
5 minute cool down
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 :)
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)
Trainer Road "Palmer" - 10 x (2 min @105%FTP, 1 min recovery)
TR - "Palmer" - 10 x (2 min @105%FTP, 1 min recovery)
Test Fatigue Resistance
Test Fatigue Resistance
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!