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Z1 Endurance build

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

2 X 20 Treshold Interval Workout - with 1-minute hard efforts

2 X 20 Threshold Interval Workout - with 1-minute hard efforts

NOTE: this time, every 5 minutes of the interval (so at minute 5, 10, 15, 20), stand and go approximately 120% of threshold power for 1 minute. Recover in the saddle at threshold effort between these standing efforts.

Total Time: 01:15:00
Category: Explosive Power
Author: deniskissane

Downward Spiral

Get in a good warmup.
Then do the following:
120 - 135%
105 - 138%
90 - 141%
75 - 145%
60 - 150%
45 - 163%
30 - 175%
15 - ALL OUT
seconds all-out with equal recovery time from the prior effort.
Repeat until cooked!

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

VO2 3. 3 x (5+10min) 90% / 50% of your VO2

3 x (5+10min) 90% / 50% of your VO2

Zet FTP waarde naar VO2 max waarde!!!

Total Time: 01:00:00
Category: Strength
Author: Wahoo2019

trainer intervals 5x10 min at treshold

Total Time: 01:35:00
Category: Misc.
Author: trijohan

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

Wingate Classic

from the book The One-Minute Workout

Total Time: 00:25:30
Category: Misc.
Author: cabopc

TheSufferFest.com's Fight Club

Bring this workout to life. Get The Sufferfest's Fight Club training video. Available at www.thesufferfest.com/video-sufferfests/details-fight-club
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