Public Workouts by Rating

VO2 Max Intervals

Short bursts to boost VO2 max - critical in road races

Total Time: 01:17:00

Category: Explosive Power

Author: Stumurray

5 minutes of Warm up at cadence choice and zone endurance
5 minutes of blowout effort at 100% FTP at cadence 80 to 90 and zone lactate threshold
5 minutes of recover at cadence choice and zone recovery

Block: Intervals 3min on, 3 off 117% FTP

3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117%(255=298W) FTP at cadence 80 to 90 and zone VO2-MAX

10 minutes of Recover at cadence choice and zone recovery

Block: Intervals @ 113-120%(255=288-306W)

2 minutes of Interval @ 113-120% (288-306W) at cadence 80 to 90 and zone VO2-MAX
2 minutes of Rest at cadence choice and zone recovery
2 minutes of 20% (288-306W) at cadence 80 to 90 and zone VO2-MAX
2 minutes of Rest at cadence choice and zone recovery
2 minutes of 20% (288-306W) at cadence 80 to 90 and zone VO2-MAX
2 minutes of Rest at cadence choice and zone recovery
2 minutes of 20% (288-306W) at cadence 80 to 90 and zone VO2-MAX

5 minutes of Cool down at cadence choice and zone recovery

80 Minute Hill training

Total Time: 01:18:00

Category: Endurance

Author: 2kalong

Intervals

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]

20 Min Hi-Intensity Pyramid

Pyramid up @250w, rest watts 150

Total Time: 00:17:30

Category: Explosive Power

Author: ginamartyn

Intervals

4 minutes of Warmup [ERG watts = 85% of FTP]
Hard [ERG watts = 116% of FTP]
1 minute 30 seconds of Recovery [ERG watts = 60% of FTP]
Hard [ERG watts = 116% of FTP]
2 minutes of Recovery [ERG watts = 60% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
2 minutes of Recovery [ERG watts = 60% of FTP]
Hard [ERG watts = 120% of FTP]
1 minute 30 seconds of Recovery [ERG watts = 60% of FTP]
Hard [ERG watts = 120% of FTP]
1 minute 30 seconds of Recovery [ERG watts = 60% of FTP]
1 minute of Hard [ERG watts = 115% of FTP]
3 minutes of Recovery [ERG watts = 50% of FTP]

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.

Total Time: 01:00:00

Category: Muscular endurance

Author: mikslush

Intervals

2 minutes of Warmup 1.5 [ERG watts = 40% of FTP]
2 minutes of Warmup 2.5 [ERG watts = 50% of FTP]
2 minutes of Warmup 3.5 [ERG watts = 60% of FTP]
2 minutes of Warmup 4.5 [ERG watts = 70% of FTP]
2 minutes of Warmup 5.5 [ERG watts = 60% of FTP]
2 minutes of 1.10 [ERG watts = 90% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 2.10 [ERG watts = 90% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 3.10 [ERG watts = 95% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 4.10 [ERG watts = 95% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 5.10 [ERG watts = 100% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 6.10 [ERG watts = 100% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 7.10 [ERG watts = 105% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 8.10 [ERG watts = 105% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 9.10 [ERG watts = 110% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 10.10 [ERG watts = 110% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
3 minutes of Spin recover [ERG watts = 55% of FTP]
4 minutes of 1.3 [ERG watts = 95% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
4 minutes of 2.3 [ERG watts = 90% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
4 minutes of 3.3 [ERG watts = 85% of FTP]
1 minute of Recover [ERG watts = 50% of FTP]

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

Intervals

Block: Warm Up

1 minute of 54% FTP [ERG watts = 54% of FTP]
1 minute of 56% FTP [ERG watts = 56% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 64% FTP [ERG watts = 64% of FTP]
1 minute of 68% FTP [ERG watts = 68% of FTP]
1 minute of 72% FTP [ERG watts = 72% of FTP]
1 minute of 76% FTP [ERG watts = 76% of FTP]
1 minute of 80% FTP [ERG watts = 80% of FTP]
1 minute of 84% FTP [ERG watts = 84% of FTP]
1 minute of 88% FTP [ERG watts = 88% of FTP]
1 minute of 92% FTP [ERG watts = 92% of FTP]
1 minute of 96% FTP [ERG watts = 96% of FTP]
1 minute of 100% FTP [ERG watts = 100% of FTP]
5 minutes of 54% FTP [ERG watts = 54% of FTP]

Block: Main Block

5 minutes of 75% FTP [ERG watts = 75% of FTP]
5 minutes of 60% FTP [ERG watts = 60% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
5 minutes of 60% FTP [ERG watts = 60% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
2 minutes of Recovery [ERG watts = 60% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]

7 minutes of Warm Down [ERG watts = 54% of FTP]

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Public Workouts by Rating

VO2 Max Intervals

Block: Intervals 3min on, 3 off 117% FTP

Block: Intervals @ 113-120%(255=288-306W)

80 Minute Hill training

20 Min Hi-Intensity Pyramid

Mix of 2min and 4min intervals

OD. 40-20 efforts

Block: Warm Up

Block: Main Block

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