Public Workouts by Rating

30/30 Anaerobic Efforts

Warm up 15mins at Recovery
2 x sets of 8 x 30s/30s @ 320-400W/150W 10mins recovery between sets
Cool down 15mins

Total Time: 00:55:00

Category: Speed endurance

Author: gmolony

15 minutes of Warm Up at cadence 95 and zone recovery

Block: 30/30 efforts

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

10 minutes of Recovery 10mins at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

15 minutes of Cool Down at zone recovery

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50 minutes 75%

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

Total Time: 01:05:00

Category: Sustained Power

Author: mikesven

10 minutes of Warm Up at cadence 90 and zone recovery [ERG watts = 40% of FTP]
50 minutes of Interval at cadence 90 [ERG watts = 75% of FTP]
5 minutes of Cool Down at cadence 90 and zone recovery [ERG watts = 40% of FTP]

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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

5 minutes [ERG watts = 50% of FTP]
10 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 75% of FTP]
5 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 105% of FTP]
5 minutes [ERG watts = 87% of FTP]
1 minute [ERG watts = 110% of FTP]
5 minutes [ERG watts = 89% of FTP]
1 minute [ERG watts = 115% of FTP]
5 minutes [ERG watts = 91% of FTP]
1 minute [ERG watts = 120% of FTP]
20 minutes [ERG watts = 65% of FTP]
6 minutes [ERG watts = 50% of FTP]

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D16

Total Time: 01:28:21

Category: Misc.

Author: 100000215886869@facebook

1 minute 40 seconds at zone recovery [ERG watts = 20% of FTP]
1 minute at zone endurance [ERG watts = 59% of FTP]
1 minute 21 seconds at zone endurance [ERG watts = 65% of FTP]
1 minute at zone endurance [ERG watts = 65% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 72% of FTP]
1 minute at zone endurance [ERG watts = 72% of FTP]
43 seconds at zone endurance [ERG watts = 81% of FTP]
1 minute at zone endurance [ERG watts = 81% of FTP]
25 seconds at zone sub-LT [ERG watts = 90% of FTP]
1 minute at zone sub-LT [ERG watts = 90% of FTP]
10 seconds at zone super-LT [ERG watts = 100% of FTP]
3 minutes at zone endurance [ERG watts = 55% of FTP]
3 minutes 58 seconds at zone super-LT [ERG watts = 99% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
4 minutes 32 seconds at zone lactate threshold [ERG watts = 96% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
5 minutes at zone sub-LT [ERG watts = 94% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
4 minutes 27 seconds at zone lactate threshold [ERG watts = 97% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 58 seconds at zone super-LT [ERG watts = 99% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 32 seconds at zone super-LT [ERG watts = 102% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 32 seconds at zone super-LT [ERG watts = 102% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 37 seconds at zone super-LT [ERG watts = 101% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 21 seconds at zone super-LT [ERG watts = 103% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 9 seconds at zone super-LT [ERG watts = 104% of FTP]
5 minutes at zone endurance [ERG watts = 55% of FTP]

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TheSufferFest.com's The Long Scream

Bring this workout to life. Get The Sufferfest's The Long Scream training video. Available at www.thesufferfest.com/video-sufferfests/extra-shot-the-long-scream
Start workout clock when words "The Long Scream" appear on the screen (@ 1:10)

Total Time: 00:33:56

Category: Muscular endurance

Author: Ransom

34 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 23 seconds at zone endurance [ERG watts = 76% of FTP]
45 seconds at zone super-LT [ERG watts = 101% of FTP]
7 seconds at zone lactate threshold [ERG watts = 95% of FTP]
49 seconds at zone super-LT [ERG watts = 101% of FTP]
10 seconds at zone lactate threshold [ERG watts = 95% of FTP]
55 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 53 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
42 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
6 seconds at zone super-LT [ERG watts = 101% of FTP]
40 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
7 seconds at zone super-LT [ERG watts = 101% of FTP]
16 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
6 seconds at zone super-LT [ERG watts = 101% of FTP]
4 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
5 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 18 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
7 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 56 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 43 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
7 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
6 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 34 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
54 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
4 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 25 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
4 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
24 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
57 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
26 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
1 minute 5 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
2 minutes 39 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
6 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
35 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
48 seconds at zone sub-maximal [ERG watts = 121% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
55 seconds at zone sub-maximal [ERG watts = 121% of FTP]
6 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
16 seconds at zone sub-maximal [ERG watts = 121% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone sub-maximal [ERG watts = 121% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes 9 seconds at zone recovery [ERG watts = 50% of FTP]

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2 x 20 minutes @ 91% FTP

? 10 minute controlled warm up with bursts up to FTP
? 20 minutes @ 91% FTP
? 4 minutes recovery @ 150 watts maximum
? 20 minutes @ 91% FTP
? 6 minutes cool down spinning at 100 rpm

Total Time: 01:00:00

Category: Endurance

Author: silicon

10 minutes of Warm Up [ERG watts = 50% of FTP]
20 minutes of 20 minutes @ 91% FTP [ERG watts = 91% of FTP]
4 minutes of 4 minutes recovery @ 150 watts maximum [ERG watts = 50% of FTP]
20 minutes of 20 minutes @ 91% FTP [ERG watts = 91% of FTP]
6 minutes of 6 minutes cool down spinning at 100 rpm [ERG watts = 35% of FTP]

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Test Fatigue Resistance

Test Fatigue Resistance

Total Time: 00:18:00

Category: Testing

Author: velociped77

1 minute of 1 Minute at zone recovery [ERG watts = 60% of FTP]
2 minutes of 2 Minutes at zone endurance [ERG watts = 80% of FTP]
15 minutes of Time Test Until Break UP at zone super-LT [ERG watts = 110% of FTP]

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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

10 minutes of Warm Up [Fixed resistance 1]
20 minutes of 1x20 tempo [ERG watts = 88% of FTP]
2 minutes of 2 min rest
20 minutes of 2x20 [ERG watts = 88% of FTP]
2 minutes of 2 min rest
10 minutes of cool down [Fixed resistance 1]

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10 min Tempo Efforts

warmup 15 min at 150-180 watts high cadence small ring, 1/2 way thru warmup do a 1min 400 watt effort.

(4) 10 min efforts at 250-275 watts in the big ring, 3min recovery between each. Under 225 for filler.

cool down 10min.
Planned Time: 1:30

Total Time: 01:07:00

Category: Strength

Author: 1664255112@facebook

15 minutes of warm up at cadence 100 and zone recovery
10 minutes of tempo effort at cadence 92 and zone sub-LT
3 minutes of recover at cadence 100 and zone recovery
10 minutes of tempo effort at cadence 92 and zone sub-LT
3 minutes of recover at cadence 100 and zone recovery
10 minutes of tempo effort at cadence 92 and zone sub-LT
3 minutes of recover at cadence 100 and zone recovery
10 minutes of tempo effort at cadence 92 and zone sub-LT
3 minutes of recover at cadence 100 and zone recovery

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Test PAM

PAM Test

Total Time: 00:38:00

Category: Testing

Author: TriWatch

10 minutes of Warm-up [120 ERG watts]

Block: Test

2 minutes of Level 1 [150 ERG watts]
2 minutes of Level 2 [180 ERG watts]
2 minutes of Level 3 [210 ERG watts]
2 minutes of Level 4 [240 ERG watts]
2 minutes of Level 5 [270 ERG watts]
2 minutes of Level 6 [310 ERG watts]
2 minutes of Level 7 [340 ERG watts]
2 minutes of Level 8 [370 ERG watts]
2 minutes of Level 9 [410 ERG watts]

10 minutes of Recover [120 ERG watts]

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