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VO2 Buildup

Set your trainer to high resistance when you do these hard bursts. You don't want the wheel to spin on the roller.
Warmup 10 minutes
Then do do 8-12 x (30 seconds at Mid Level 4 FTP, 30 seconds Top of Level 4 FTP, 30 seconds Level 5 VO2 Max, 90-second recovery spin). Stay seated throughout.
Cool down 10 minutes

Total Time: 00:56:00
Category: Explosive Power
Author: abutts's Angels

Bring this workout to life. Get The Sufferfest's Angels training video. Available at
Start workout clock when word "Angels" appears on the screen (@ 1:16)

Total Time: 01:03:28
Category: Muscular endurance
Author: Ransom

2 x 15 min threshold intervals with 15s micro recoveries

Threshold session. 2 x 15 mins as repeats of 45s on, 15s off at 95% of FTP
10 mins warm up
15 min effort
5 mins easy
15 minute effort
5 mins warm down

A good introduction to threshold work. Less demanding than a holding a continuous sub threshold target power.
Erg values are set as a % of FTP so ensure your FTP values are set correctly in your personal profile!

Total Time: 00:49:30
Category: Endurance
Author: bikescience

ZC: Over-Unders (Sweet Spot) 4 x 5

Over unders are performed with the first part of the interval at FULL GAS, then settling in to the prescribed wattage, then finishing again with a FULL GAS effort. Teaching you to clear the lactic acid from the system and respond to hard efforts at the beginning of a tough section in a ride or race
4 x 5 minutes. First 30 seconds of interval is full gas, then settle into between 198-231 watts. Finish with last 30 seconds, Full Gas
5 minutes off

Total Time: 01:00:00
Category: Sustained Power
Author: alecarmona

2x 10min 95pct FTP

Total Time: 01:00:00
Category: Misc.
Author: Hammy

TR Bird +2

3 sets of 5x90 sec at 130% ftp

improving maximum aerobc power

try to do the intervalls at 100 rpm or higher

Total Time: 01:00:00
Category: Sustained Power
Author: mwlife

Beginner Cruise Intervals

Shortish threshold intervals with short rest.

4 x 6 minutes

Total Time: 00:53:00
Category: Muscular endurance
Author: imi_admin's Hell Hath No Fury - 2013

Bring this workout to life. Get The Sufferfest's Hell Hath No Fury training video. Available at
Start workout clock when words "Hell Hath No Fury" appear on the screen (@ 0:58)

Total Time: 01:10:35
Category: Misc.
Author: knuky

Bike Science Ramp Test - 75

MAP/Lactate Ramp Test 75W Start Point

Total Time: 00:48:00
Category: Testing
Author: bikescience

3-2-1 x 3

Total Time: 01:01:00
Category: Muscular endurance
Author: 737296549@facebook