Public Workouts by Rating

80 Minute Hill training

Total Time: 01:18:00

Category: Endurance

Author: 2kalong

15 minutes of Warmup at cadence 90 [ERG watts = 60% of FTP]
5 minutes of Hill 1 at cadence 65 [ERG watts = 70% of FTP]
7 minutes of recovery 1 at cadence 90 [ERG watts = 65% of FTP]
5 minutes of Hill 2 at cadence 60 [ERG watts = 75% of FTP]
7 minutes of recovery 2 at cadence 90 [ERG watts = 65% of FTP]
5 minutes of Hill 3 at cadence 55 [ERG watts = 80% of FTP]
7 minutes of recovery 3 at cadence 90 [ERG watts = 65% of FTP]
5 minutes of Hill 4 at cadence 55 [ERG watts = 82% of FTP]
7 minutes of recovery 4 at cadence 90 [ERG watts = 65% of FTP]
15 minutes of Cool down at cadence 90 [ERG watts = 60% of FTP]

Spinervals 39 LEADVILLE r7.7 85 mins

Aerobic endurance
Total Time: 1:25

assuming both (interval and video) start at exactly the same time

roll
warmup - classic spinervals
5 mins 15 secs on 5 off - high cadence
Pyramid 1,2,3,4,5 wtih 30 secs interval...alternate pyramids high cadence. raceish speed cadence

10 mins 40 secs on, 10 secs standing, 10 secs rest - sets alternate between high and normal cadence

2 x 10 mins with 1 minute rest inbetween - set to maintain power. Change gears etc every 30 secs

Total Time: 01:14:45

Category: Endurance

Author: Lorry

Intervals

5 minutes 14 seconds of Spin / Loosen up at zone recovery
30 seconds of Warmup [ERG watts = 80% of FTP]
30 seconds of Spin [ERG watts = 20% of FTP]
30 seconds of Warmup [ERG watts = 80% of FTP]
30 seconds of Spin [ERG watts = 20% of FTP]
30 seconds of Warmup [ERG watts = 80% of FTP]
30 seconds of Spin [ERG watts = 20% of FTP]
1 minute 10 seconds of recovery at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
2 minutes 35 seconds of Recover at zone recovery
1 minute of Pyramid 1 cadence >80 big ring 15ish at cadence 80 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
2 minutes of Pyramid 2 cadence >90 small ring 15ish at cadence 90 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
3 minutes of Pyramid 3 cadence >80 big ring 15ish at cadence 80 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
4 minutes of Pyramid 4 cadence >90 small ring 15ish at cadence 90 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
5 minutes of Pyramid 5 cadence >80 big ring 15ish at cadence 80 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
4 minutes of Pyramid 4 cadence >90 small ring 15ish at cadence 90 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
3 minutes of Pyramid 3 cadence >80 big ring 15ish at cadence 80 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
2 minutes of Pyramid 2 cadence >90 small ring 15ish at cadence 90 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
1 minute of Pyramid 1 cadence >80 big ring 15ish at cadence 80 [ERG watts = 80% of FTP]
2 minutes 7 seconds of Recover at zone recovery
40 seconds of High Cadence at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of Normal Cadence at cadence 80 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of High Cadence at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of Normal Cadence at cadence 80 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of High Cadence at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of Normal Cadence at cadence 80 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of High Cadence at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of Normal Cadence at cadence 80 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of High Cadence at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of Normal Cadence at cadence 80 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
1 minute 54 seconds of Recover at zone recovery
10 minutes of 10 mins alternating 30 secs [ERG watts = 80% of FTP]
1 minute of Recover
10 mins alternate 30 secs [ERG watts = 80% of FTP]
4 minutes of Cooldown at zone recovery

Anaerobic Hills and Sweet spot

Warm up 10 min
Simulate a 3 minute climb by doing 4 x 3 minutes at about 120% of FTP.
3-minute recovery between intervals. Stay seated on each. 60-70 rpm.
Then ride 20 minutes at sweetspot.
Aero position. Stay smooth!
Warm down. - 10 min

Total Time: 01:04:00

Category: Muscular endurance

Author: abutts

Intervals

10 minutes of Warm Up at zone endurance with heart rate endurance [Fixed resistance 1]
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
20 minutes of Sweet spot [ERG watts = 86% of FTP]
10 minutes of Cool down at zone endurance with heart rate endurance [Fixed resistance 1]

Tony-45 Min-Threshold 2x8M & Sprint 6x30s

Total Time: 00:45:00

Category: Misc.

Author: Reynoldst

Intervals

4 minutes of Easy Spin at zone recovery with heart rate recovery
1 minute of Slight Increase at zone endurance with heart rate endurance
1 minute of Slight Increase 2 at zone sub-LT with heart rate sub-LT
1 minute of Slight Increase 3 at zone lactate threshold with heart rate lactate threshold

Block: Cadence Work

1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Fast Spin at cadence 100+ and zone endurance with heart rate endurance
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Fast Spin at cadence 100+ and zone endurance with heart rate endurance

4 minutes of Spin at zone endurance with heart rate endurance
8 minutes of Tempo at zone sub-LT with heart rate sub-LT
2 minutes of Spin at zone endurance with heart rate endurance
8 minutes of Tempo at zone sub-LT with heart rate sub-LT
2 minutes of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
3 minutes of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance

TheSufferFest.com's Violator

Bring this workout to life. Get The Sufferfest's Violator training video. Available at http://www.thesufferfest.com/video-sufferfests/violator
Start workout clock when words "Violator" appear on the screen (@ 1:07)

Total Time: 01:06:37

Category: Speed

Author: knuky

Intervals

3 minutes 33 seconds of Start at zone recovery [ERG watts = 50% of FTP]
3 minutes 5 seconds of Warmup at zone endurance [ERG watts = 63% of FTP]
1 minute 50 seconds of Official Start at zone endurance [ERG watts = 76% of FTP]
1 minute 3 seconds of Chase Back On at zone sub-LT [ERG watts = 89% of FTP]
56 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
1 minute 4 seconds of Climb at zone super-LT [ERG watts = 101% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
1 minute of Climb at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 59 seconds of Tempo at zone endurance [ERG watts = 76% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
3 minutes of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
45 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
45 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
45 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
2 minutes 45 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
3 minutes 47 seconds of Cool Down at zone recovery [ERG watts = 37% of FTP]

Basic intervals

Total Time: 00:51:00

Category: Strength

Author: Pinkgecko

Intervals

5 minutes of Warm up [ERG watts = 60% of FTP]
30 seconds of Increase intensity [ERG watts = 100% of FTP]
30 seconds of Recovery at zone recovery
30 seconds of Increase intensity [ERG watts = 110% of FTP]
30 seconds of Recovery at zone recovery
30 seconds of Increase intensity [ERG watts = 110% of FTP]
30 seconds of Recovery at zone recovery
30 seconds of Increase intensity [ERG watts = 110% of FTP]
30 seconds of Recovery at zone recovery
2 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of Recovery at zone recovery
3 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
4 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
5 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of Recovery at zone recovery
4 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
3 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
2 minutes of Threshold [ERG watts = 100% of FTP]
3 minutes of recovery at zone recovery
10 minutes of endurance at zone endurance

The FTP sprint

Total Time: 01:11:00

Category: Misc.

Author: JoHo

Intervals

20 minutes of Warm-up [ERG watts = 58% of FTP]

Block: Intervals

5 minutes of Tempo! [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
20 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
20 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
10 seconds of easy... [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]

8 minutes of Recover [ERG watts = 58% of FTP]

Block: Intervals

5 minutes of Tempo! [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
20 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
20 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
10 seconds of easy... [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]

8 minutes of Recover [ERG watts = 58% of FTP]

Block: Intervals

5 minutes of Tempo! [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
20 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
20 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
10 seconds of easy... [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]

10 minutes of Recover [ERG watts = 58% of FTP]

3 x 7.5 min Z4, 3.5 min rest

10 minute warm up
3 set of 7.5 minute Z4 steady
3.5 mins recovery between intervals
20 mins warm down

Target wattages set based on % of FTP so ensure your FTP values are set correctly in your personal profile!

Total Time: 01:00:00

Category: Endurance

Author: mikslush

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 Warm Up 5 [ERG watts = 50% of FTP]
1 minute of Build 1 [ERG watts = 100% of FTP]
6 minutes 30 seconds of Build 2 [ERG watts = 103% of FTP]
3 minutes 30 seconds of Recovery [ERG watts = 40% of FTP]
1 minute of Build 1 [ERG watts = 100% of FTP]
6 minutes 30 seconds of Build 2 [ERG watts = 103% of FTP]
3 minutes 30 seconds of Recovery [ERG watts = 40% of FTP]
1 minute of Build 1 [ERG watts = 100% of FTP]
6 minutes 30 seconds of Build 2 [ERG watts = 103% of FTP]
20 minutes 30 seconds of Recovery [ERG watts = 60% of FTP]

*Short Race Warmup (TT and Crit) with Watt Zones

Warm-Up for a short race (10 mile TT or 20-30 min Criterium)

Total Time: 00:41:00

Category: Misc.

Author: coloroadie

Intervals

5 minutes of Z1 Easy spin at zone recovery
5 minutes of Z2 Endurance pace at zone endurance
10 minutes of Upper Z2 to Low Z3 at zone sub-LT
5 minutes of Mid Z3 at zone sub-LT [ERG watts = 82% of FTP]
5 minutes of Mid Z3 to Z4 at zone lactate threshold
5 minutes of Z2 at zone endurance [ERG watts = 65% of FTP]

Block: 4x15sec at 1min rest

30 seconds of spin up at zone lactate threshold [ERG watts = 90% of FTP]
15 seconds of jump at zone VO2-MAX [ERG watts = 180% of FTP]
1 minute of recover at zone recovery [ERG watts = 50% of FTP]
15 seconds of jump at zone sub-maximal [ERG watts = 205% of FTP]
1 minute of recover at zone recovery [ERG watts = 50% of FTP]
15 seconds of jump at zone maximal [ERG watts = 220% of FTP]
1 minute of recover at zone recovery [ERG watts = 45% of FTP]
15 seconds of last jump at zone sub-maximal [ERG watts = 190% of FTP]
1 minute 30 seconds of recover 2min at zone recovery [ERG watts = 50% of FTP]

Velosophy Loaded Sprints x 6

Do 20 min warmup.
From Horse Gates, 1 rider per lap is to lead out to Toilet Block. Pace should build & be high enough that HR starts to climb. From Toilet Block 30km/h sign sprint Loch Avenue intersection. Focus on leg speed.
Recover for rest of lap & regroup into bunch. Take turns leading out.
Finish sprints at 6.50am and cool down

Total Time: 01:15:00

Category: Sustained Power

Author: PommyTom

Intervals

20 minutes of Warm Up at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
20 minutes of Cool Down at zone endurance

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80 Minute Hill training

Spinervals 39 LEADVILLE r7.7 85 mins

Anaerobic Hills and Sweet spot

Tony-45 Min-Threshold 2x8M & Sprint 6x30s

Block: Cadence Work

TheSufferFest.com's Violator

Basic intervals

The FTP sprint

Block: Intervals

Block: Intervals

Block: Intervals

3 x 7.5 min Z4, 3.5 min rest

*Short Race Warmup (TT and Crit) with Watt Zones

Block: 4x15sec at 1min rest

Velosophy Loaded Sprints x 6

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