Public Workouts by Rating
Sufferfest Elements of Style
Sufferfest Elements of Style - start at video start
Sin que te quite tiempo. VO2MAX 2.4 3+3 (corto)
VO2 Max Intervals
Short bursts to boost VO2 max - critical in road races
20 Min Hi-Intensity Pyramid
Pyramid up @250w, rest watts 150
Mix of 2min and 4min intervals
Ten minute warm-up in two-minute increases.
First main set is 10 two minute intervals with one minute of recovery, going from 90%FTP to 110%FTP.
Three minutes of recovery.
Second main set is 3 four minute intervals with two minutes of recovery, going from 95%FTP to 85%FTP.
One minute (or longer) of cool-down.
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.
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)
HIT intervals
4 x 4 min intervals at 105% FTP with 4 min rest