Skip navigation.

Public Workouts by Rating

Descending pyramid intervals - VO2 Max

VO2 Max intervals of a different flavor :)

Solid warmup

5' @ 110% ftp
5' rest
4' @ 115% ftp
4' rest
3' @ 120% ftp
3' rest
2' @ 125% ftp
2' rest
1' @ 150% ftp (max)
1' rest
30" @ 150+% ftp (max)

Ride home gently :)

Tough to hit all these targets - so pace yourself well and stay focused. Good luck!

Total Time: 01:10:30
Category: Misc.
Author: deniskissane

Tabata Classic

This workout is taken from the book The One-Minute Workout by Martin Gibala. Tabata training was developed by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo. It's a timed interval method that alternates between 20-second intervals performed at maximum effort and 10-second stages of rest, repeated eight times for the ultimate exhaustive four-minute workout.

Total Time: 00:08:50
Category: Misc.
Author: cabopc's Fight Club

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

Total Time: 00:59:03
Category: Speed endurance
Author: Ransom

-- Anaerobic Hill Intervals

Includes 5min LT, 15min super-LT and 9min VO2-max (29min upper threshold in total) intervals.

Total Time: 01:30:00
Category: Sustained Power
Author: Tunc

2 X 20 @ 87% FTP

Total Time: 01:10:00
Category: Endurance
Author: deniskissane

CTS Field Test

Carmichael Training Systems (CTS) Field Test to determine FTP and HR.
CTS is a proprietary trademark of Carmichael Training systems.

Total Time: 01:01:00
Category: Testing
Author: cmprincipe

Threshold Pyramids

Time trial pyramids workout.

Total Time: 01:28:15
Category: Sustained Power
Author: Stumurray

3x3 VO2 Max Intervals

Short bursts to boost VO2 max - critical in road races

Total Time: 01:29:00
Category: Explosive Power
Author: cwilhelm

3 Hour Recovery/Endurance

3 Hour Recovery/Endurance

Total Time: 03:00:00
Category: Recovery
Author: deniskissane

Sweet spot 3x10

10 min warm up
3x10 min Sweet spot
2 min rest between

Total Time: 01:00:00
Category: Muscular endurance
Author: abutts