Public Workouts by Rating

E7 Endurance Leg Speed

Total Time: 01:50:00

Category: Endurance

Author: laurenchandler

Intervals

5 minutes of Warmup at cadence 90 [ERG watts = 50% of FTP]

30 seconds [ERG watts = 60% of FTP]

30 seconds [ERG watts = 80% of FTP]

30 seconds [ERG watts = 60% of FTP]

30 seconds [ERG watts = 80% of FTP]

30 seconds [ERG watts = 60% of FTP]

30 seconds [ERG watts = 80% of FTP]

30 seconds [ERG watts = 60% of FTP]

30 seconds [ERG watts = 80% of FTP]

6 minutes of Alt L/R 1:00 [ERG watts = 70% of FTP]

Block: Z1 w/spinup&sprint

5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]

Block: Z2 w/spinup&sprint

5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]

10 minutes of Cooldown YAY [ERG watts = 50% of FTP]

FTP+ Super Threshold efforts

30 minute warm up followed by 10 x 1min intervals at 120% of FTP, start the interval at full pace out of the saddle until you are wound up then sit and drive it hard for the rest of the inteval. 2 minutes between each interval at recovery pace, cool down at recovery pace to complete ride

Total Time: 01:28:00

Category: Explosive Power

Author: toomd

Intervals

30 minutes of warm up at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
30 minutes of warm down at zone recovery

CX Micro Burst

15 MIN WU
2x10 (15 on 15 off)secs
5 min rest between set
10x10 sec sprints
2 min rest between
15 min cool down

Total Time: 01:19:10

Category: Explosive Power

Author: abutts

Intervals

15 minutes of Warm Up at zone endurance [Fixed resistance 1]
15 seconds of 1 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 2 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 3 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 4 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 5 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 6 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 7 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 8 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 9 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 10 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 11 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 12 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 13 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 14 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 15 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 16 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 17 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 18 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 19 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 20 of 20 15 sec at zone maximal [Fixed resistance 8]
5 minutes of recovery at zone recovery [Fixed resistance 1]
15 seconds of 1 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 2 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 3 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 4 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 5 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 6 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 7 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 8 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 9 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 10 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 11 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 12 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 13 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 14 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 15 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 16 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 17 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 18 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 19 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 20 of 20 15 sec at zone maximal [Fixed resistance 8]
10 minutes of 10 min recovery at zone recovery [Fixed resistance 1]
10 seconds of 1 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 2 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 3 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 4 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 5 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 6 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 7 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 8 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 9 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 10 of 10 sec sprints at zone maximal [Fixed resistance 9]
10 minutes of Cool down at zone recovery [Fixed resistance 1]

5x5 min intervals

Total Time: 01:00:00

Category: Sustained Power

Author: 10158947124710237@facebook

Intervals

10 minutes of Warm up at zone recovery

Block: intervals

5 minutes of 5 min on at zone lactate threshold
4 minutes of 4 min off at zone recovery
5 minutes of 5 min on at zone lactate threshold
4 minutes of 4 min off at zone recovery
5 minutes of 5 min on at zone lactate threshold
4 minutes of 4 min off at zone recovery
5 minutes of 5 min on at zone lactate threshold
4 minutes of 4 min off at zone recovery
5 minutes of 5 min on at zone lactate threshold
4 minutes of 4 min off at zone recovery

5 minutes of cooldown at zone recovery

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Public Workouts by Rating

E7 Endurance Leg Speed

Block: Z1 w/spinup&sprint

Block: Z2 w/spinup&sprint

FTP+ Super Threshold efforts

CX Micro Burst

5x5 min intervals

Block: intervals

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