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VO2 Max Intervals

Short bursts to boost VO2 max - critical in road races

Total Time: 01:17:00
Category: Explosive Power
Author: Stumurray

**TheSufferFest.com's Rubber Glove

Bring this workout to life. Get The Sufferfest's Rubber Glove fitness test video. Available at www.thesufferfest.com/video-sufferfests/rubberglove
Start workout clock when words " Rubber Glove" appear on the screen (@ 1:12)

Rubber Glove is a test for determining your Functional Threshold Performance (FTP). You will need a power meter (or a power-enabled trainer like the KICKR) or a heart rate monitor. This iMobileIntervals workout is optimized for use with the KICKR trainer.

At the end of the 20 minute interval the app will calculate your ftp and prompt you to save it to your account and settings. NOTE: if you clone and edit this workout, this feature will not be present! You will need to calculate the FTP as follows:

Assuming iMobileIntervals has been sensing power and/or heart rate, upload the completed workout to iMobileIntervals, TrainingPeaks or Garmin Connect and examine the 20 minute interval. Your FTP watts is 95% of the average watts for the interval. Your FTP heart rate is 99% of the average for the interval.

Enter your FTP values in your iMobileIntervals website user account or in the app settings so that the app can show you your target watts/hr and control the KICKR in ERG mode for the many workouts (such as TheSufferFest) that specify ERG as percent of FTP.

Total Time: 01:00:43
Category: Testing
Author: Ransom

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

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

OD. 40-20 efforts

This workout has been created to work at a percentage of your FTP -

Total Time: 01:02:40
Category: Sustained Power
Author: 10156245952186435@facebook