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micro Burst

15 min warm up
2x10 min
15sec Max
15sec easy

10 min recovery
10x10 sec sprints
2 min between
15 min cool down

Total Time: 01:24:10
Category: Explosive Power
Author: 1221155554567791@facebook

SUB-THRESHOLD/SWEET SPOT WORK

From Training peak
“Sweet Spot” occurs at 83 to 97 percent of your FTP and riding here can help improve the aerobic, steady state efforts that characterize FTP. Sweet Spot gets it’s name because it is a balanced amount of intensity and volume. You can achieve more positive physiological adaptations than if you were to ride harder at zone 4/threshold. By riding below your FTP it is a more repeatable workout and won’t take quite as much out of you. Do these efforts on a stretch of road without interruptions, and focus on maintaining a steady effort. A steady grade 3 to 5 percent hill works very well.

Start with 3×8 minutes at “sweet spot” with 4 minutes easy spinning in between. Build up to 3×10 minute with 5 minutes easy spinning in between.

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

Ride Fit Spin Around Madrid

Experience "real ride" action by getting the Ride Fit Spin Around Madrid training video from http://www.ride-fit.com/Shopping/Ride-Fit-Spin-Around-Madrid.html?source.... To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile.

Start the workout @18 seconds into the video when the first tone is heard.
Its recommended that you activate "Silence Voice" in the app settings.

Total Time: 00:49:59
Category: Endurance
Author: Ride-Fit

4 x (5min @105%FTP \ 5min rest)

Warm up:
# 5 minutes @ 50% FTP
# 5 minutes @ 60% FTP
# 5 minutes @ 70% FTP (including 3x30s surges)
# 5 minutes @ 55% FTP
Main Set:
# 5 minutes @ 105% FTP
# 5 minutes @ 45% FTP
# 5 minutes @ 105% FTP
# 5 minutes @ 45% FTP
# 5 minutes @ 105% FTP
# 5 minutes @ 45% FTP
# 5 minutes @ 105% FTP
Cool Down:
# 10 minutes @ 50% FTP

Total Time: 01:05:30
Category: Misc.
Author: silicon

Coach Sufferfest The Long Scream

My take on this sufferfest video with better timings and recovery. Start as soon as the video starts and align timing during warm up.

Total Time: 00:36:00
Category: Misc.
Author: erutangis

5 min Power Test

Total Time: 00:54:00
Category: Testing
Author: Aesc

TheSufferFest.com's Extra Shot 20

Bring this workout to life. Get The Sufferfest's Extra Shot 20 training video. Available at www.thesufferfest.com/video-sufferfests/extra-shot
Start workout clock when words "Extra Shot" appear on the screen (@ 58 seconds)

Total Time: 00:20:37
Category: Speed endurance
Author: Ransom

T-Max Ramp Test

This is a Ramp Test used to determine your Max Power which is essentially your max power @V02 Max.

Perform a 10-15 minute Warm Up of your choice then, proceed through the Ramp Test in self selected cadence that feels normal for you.

The Ramp begins at 120 watts and increases resistance by 10 watts every sixty seconds until the conclusion of your test.

Your Max will be the highest wattage that you are able to maintain for a minimum of 30 seconds.

Once you've determined your Max power cool down for 15 minutes .

Enter ERG mode and ride your Max power as long as possible to determine your T-Max (Time @ Max Power).

********************

T-Max workouts are ridden at 50% time that you were able to ride your Max Power = T-Max.

Example:

You finished your Ramp Test at 400 watts for 45 seconds: This is your Max Power.

You were able to ride at your Max Power for 4 minutes.

Take 50% of the time that you were able to ride at your Max Power: 50% of 4 minutes @ 400w = T-Max of 400w x 2 minutes.

When performing T-Max intervals the rest interval is 50% of the work interval and you would perform them until your power drops by 10%....these suckers are tough but, are well worth the pain...enjoy!

Total Time: 00:38:00
Category: Testing
Author: TeixeiraTraining

1 x 40 threshold interval workout v. 1.1

Total of 40 min of intervals in Threshold zone (Power Zone 4). The most difficult workout of the week, in most cases. Show up reasonably well-rested and ready to work! Plan for effective post-workout recovery nutrition and sleep for maximal results.

1 x 40 Zone 4.

Total Time: 01:10:00
Category: Sustained Power
Author: deniskissane

10x 30sec Sprints

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