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5 minute Over and Under Intervals

Warm up 10 minutes

5 repeats of 5 minutes like so...

2 mins @ 90%
1 min @ 115%
2 mins @ 90%

2 min recovery

5 mins warm down

Total Time: 00:50:00
Category: Endurance
Author: bikescience

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

TheSufferFest.com's There is no Try

Bring this workout to life. Get The Sufferfest's There is no Try training video. Available at www.thesufferfest.com/video-sufferfests/there-is-no-try
Start workout clock when words "There is no Try" appear on the screen (@ 1:21)

Total Time: 00:53:38
Category: Speed
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

FTP Test

2x20 FTP Test

Warm up: 10-15', include 3x30"(30") spin-ups; then 3x2'(1')@ 80-85% FTP
Main Set: 2x20'(2') as 20'@ TT Effort, 2' rest, 20' TT Effort.. NP for the 42' effort is roughly FTP
Cool Down: spin easy for 5-10'

Total Time: 01:09:00
Category: Testing
Author: steveperx-EN

Z1 Endurance build

Total Time: 01:16:00
Category: Endurance
Author: laurenchandler

3 Hour Recovery/Endurance

3 Hour Recovery/Endurance

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