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SweetSpot Over/Unders

Zone 4 Over/Unders- Target 20 minute blocks of sweet-spot work designed to raise the sustained power threshold from beneath. Also will help acclimate to 20 minute sustained efforts- and the "fluctuating" load will keep leg speed variable.

Warm Up: Steady 15 minutes of zone 1 intensity. Keep cadence comfortable but work in some high RPM 1 minute spin ups.

Main Set: (2) 20 minute blocks of SweetSpot Over/Unders. 5 minutes rest between blocks.
-Blocks will each be (5) 4:00 intervals, alternating between 85% and 95% intensity.

Cool Down: 10 minutes at 60%, followed by 5 minutes at 50%

Notes: Self-selected cadence is fine for these intervals. For the WarmUp and CoolDown portion, spin slightly higher than you normally would. Around 100rpm is great.

Total Time: 01:15:00
Category: Sustained Power
Author: HyLine

2 x 20 min Tempo wahooo

Total Time: 01:10:00
Category: Misc.
Author: SCC

SufferFest Angels 2015v12

Bring this workout to life. Get The Sufferfest's Angels training video. Available at www.thesufferfest.com/video-sufferfests/details-angels
Start workout clock when word "Angels" appears on the screen (@ 1:13)

Total Time: 00:55:41
Category: Muscular endurance
Author: paulknellwolf

MAP TEST

25w increases per minute until exhaustion.

Total Time: 00:27:00
Category: Testing
Author: Joker92

ToB 2013 TT Course (46-49km/h)

ToB 2013 TT Course - Specific Workout
(46-49km/h average speed)
-------------------------------------------
5mins @105% 90-100rpm (first 1min PUNCH the hill)
40 seconds @110% from slow start/grind.
4:30 @105-110% 85-90rpm (punch the hill at 3-3:30)
U - Turn!
3:30 @85-90% First minute at 100-105%. High cadence.
3:15 @100-110%.
30 seconds all out!

Total Time: 00:18:00
Category: Strength
Author: GPLama

20 min Hi Intensity workout GCN

CGN video
https://www.youtube.com/watch?v=gGGvKt8vWho
start time with the sound of the horn @0:47

Total Time: 00:20:00
Category: Explosive Power
Author: careless2000

leg opener

Total Time: 00:45:00
Category: Misc.
Author: sorapp

BT 2 x 10 8 x 30 20 10

BT session

Total Time: 01:01:00
Category: Misc.
Author: 10154934783935423@facebook

Ride Fit Master Blaster

Experience "real ride" action by getting the Ride Fit Master Blaster training video from http://www.ride-fit.com/Shopping/Ride-Fit-Master-Blaster.html?source=imo.... 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: 00:35:12
Category: Explosive Power
Author: Ride-Fit

E2 Rolling Hilly Course

Endurance workout with hill simulation

Total Time: 01:37:30
Category: Endurance
Author: Karman