Public Workouts by Rating

VO2 Max 3 minute intervals

Total Time: 01:01:00

Category: Misc.

Author: mdwhaley

8 minutes of Warmup at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 1 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 2 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 3 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 4 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 5 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 6 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 5 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 6 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
8 minutes of Cooldown at zone endurance with heart rate endurance [ERG watts = 60% of FTP]

medio +SFR

Total Time: 01:14:00

Category: Sustained Power

Author: Gneppo

Intervals

7 minutes of riscaldamento at cadence 90 and zone recovery
20 minutes of medio at cadence 95 and zone sub-LT
5 minutes of recupero at cadence 90 and zone recovery
2 minutes of 4 SFR at cadence 40 and zone lactate threshold
2 minutes of 4 SFR at cadence 60 and zone lactate threshold
1 minute of 4 SFR at cadence 100 and zone lactate threshold
3 minutes of recupero at zone recovery
2 minutes of 3 SFR at cadence 40 and zone lactate threshold
2 minutes of 3 SFR at cadence 60 and zone lactate threshold
1 minute of 3 SFR at cadence 100 and zone lactate threshold
3 minutes of recupero at zone recovery
2 minutes of 2 SFR at cadence 40 and zone lactate threshold
2 minutes of 2 SFR at cadence 60 and zone lactate threshold
1 minute of 2 SFR at cadence 100 and zone lactate threshold
3 minutes of recupero at zone recovery
2 minutes of 1 SFR at cadence 40 and zone lactate threshold
2 minutes of 1 SFR at cadence 60 and zone lactate threshold
1 minute of 1 SFR at cadence 100 and zone lactate threshold
3 minutes of recupero at zone recovery
2 minutes of 0 SFR at cadence 40 and zone lactate threshold
2 minutes of 0 SFR at cadence 60 and zone lactate threshold
1 minute of 0 SFR at cadence 100 and zone lactate threshold
5 minutes of recupero at zone recovery

Ride Fit Warrior

Experience "real ride" action by getting the Ride Fit Warrior training video from http://www.ride-fit.com/Shopping/Ride-Fit-Warrior.html?source=imobile. 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: 00:33:58

Category: Explosive Power

Author: Ride-Fit

Intervals

1 minute 57 seconds at zone recovery [ERG watts = 39% of FTP]
1 minute 45 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
26 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone endurance [ERG watts = 64% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 110% of FTP]
15 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 82% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
10 seconds at zone endurance [ERG watts = 64% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 30 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute at zone sub-maximal [ERG watts = 125% of FTP]
26 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
19 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
15 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute 30 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
10 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
34 seconds at zone super-LT [ERG watts = 99% of FTP]
4 minutes 22 seconds at zone recovery [ERG watts = 51% of FTP]

5 minute threshold Intervals

Warm up.
2 mins @ 40% FTP
2 mins @50% FTP
2 mins @60% FTP
1 min @40% FTP

30s @ 100% FTP
30s @ 40% FTP
30s @ 100% FTP
30s @ 40% FTP
30s @ 100% FTP
30s @ 40% FTP

1 min @40% FTP

Main Set
5 x 5 minute @95% threshold intervals with 2 1/2 min recovery

Warm Down
5 mins @ 40% FTP

Total Time: 00:51:00

Category: Sustained Power

Author: bikescience

Intervals

2 minutes of Warm Up 1 [ERG watts = 40% of FTP]
2 minutes of Warm Up 2 [ERG watts = 50% of FTP]
2 minutes of Warm Up 3 [ERG watts = 60% of FTP]
1 minute of Warm Up 4 [ERG watts = 40% of FTP]
30 seconds of Hard 30s [ERG watts = 100% of FTP]
30 seconds of Easy 30s [ERG watts = 40% of FTP]
30 seconds of Hard 30s [ERG watts = 100% of FTP]
30 seconds of Easy 30s [ERG watts = 40% of FTP]
30 seconds of Hard 30s [ERG watts = 100% of FTP]
30 seconds of Easy 30s [ERG watts = 40% of FTP]
1 minute of Prepare [ERG watts = 40% of FTP]
5 minutes of Effort 1 [ERG watts = 95% of FTP]
2 minutes 30 seconds of Recovery 1 [ERG watts = 40% of FTP]
5 minutes of Effort 2 [ERG watts = 95% of FTP]
2 minutes 30 seconds of Recovery 2 [ERG watts = 40% of FTP]
5 minutes of Effort 3 [ERG watts = 95% of FTP]
2 minutes 30 seconds of Recovery 3 [ERG watts = 40% of FTP]
5 minutes of Effort 4 [ERG watts = 95% of FTP]
2 minutes 30 seconds of Recovery 4 [ERG watts = 40% of FTP]
5 minutes of Effort 5 [ERG watts = 95% of FTP]
5 minutes of Warm Down [ERG watts = 40% of FTP]

Russian Steps

100 per cent all-out efforts followed by really steady recovery and are great to add on to the end of a session. This session, despite being short, will hurt and isn’t for the faint-hearted. Give yourself at least 5min recovery between sets if you want to do more than one set.
Read more at http://www.cyclingweekly.co.uk/fitness/training/turbo-training-sessions-...

Total Time: 00:08:00

Category: Speed endurance

Author: simond

Intervals

15 seconds of Flat Out with heart rate maximal
45 seconds of Recover with heart rate recovery
30 seconds of Flat Out with heart rate maximal
30 seconds of Recover with heart rate recovery
45 seconds of Flat Out with heart rate maximal
15 seconds of Recover with heart rate recovery
1 minute of Flat Out with heart rate maximal
1 minute of Recover with heart rate recovery
45 seconds of Flat Out with heart rate maximal
15 seconds of Recover with heart rate recovery
30 seconds of Flat Out with heart rate maximal
30 seconds of Recover with heart rate recovery
15 seconds of Flat Out with heart rate maximal
45 seconds of Recover with heart rate recovery

30/30 10 sets

Total Time: 00:45:00

Category: Speed endurance

Author: Aesc

Intervals

15 minutes of Spin Up at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
20 minutes 30 seconds of Recover and ride on at zone endurance

TheSufferFest.com's Local Hero

Bring this workout to life. Get The Sufferfest's Local Hero training video. Available at www.thesufferfest.com/video-sufferfests/local-hero
Start workout clock when words "Local Hero" appear on the screen (@ 1:20)

Total Time: 01:24:01

Category: Speed endurance

Author: Ransom

Intervals

2 minutes 23 seconds at zone endurance [ERG watts = 63% of FTP]
5 minutes 57 seconds at zone endurance [ERG watts = 76% of FTP]
32 seconds at zone sub-LT [ERG watts = 89% of FTP]
28 seconds at zone lactate threshold [ERG watts = 95% of FTP]
59 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 3 seconds at zone sub-LT [ERG watts = 89% of FTP]
44 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 39 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 3 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 55 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 3 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 3 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 12 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 2 seconds at zone super-LT [ERG watts = 101% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 2 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 12 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 13 seconds at zone endurance [ERG watts = 63% of FTP]
59 seconds at zone super-LT [ERG watts = 101% of FTP]
58 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 3 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone VO2-MAX [ERG watts = 108% of FTP]
52 seconds at zone super-LT [ERG watts = 101% of FTP]
3 minutes 7 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 20 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 38 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 10 seconds at zone endurance [ERG watts = 63% of FTP]
3 minutes 3 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 7 seconds at zone endurance [ERG watts = 63% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 15 seconds at zone endurance [ERG watts = 63% of FTP]
13 seconds at zone sub-maximal [ERG watts = 127% of FTP]
2 minutes 50 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 11 seconds at zone endurance [ERG watts = 63% of FTP]
2 minutes 59 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 41 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute at zone super-LT [ERG watts = 101% of FTP]
47 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
20 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 47 seconds at zone endurance [ERG watts = 63% of FTP]
59 seconds at zone super-LT [ERG watts = 101% of FTP]
34 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone sub-maximal [ERG watts = 140% of FTP]
51 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute at zone super-LT [ERG watts = 101% of FTP]
43 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
16 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 1 seconds at zone super-LT [ERG watts = 101% of FTP]
39 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
48 seconds at zone endurance [ERG watts = 63% of FTP]
6 minutes 35 seconds at zone recovery [ERG watts = 50% of FTP]

anaerobic capacity 30/30s 3X5 minute

Total Time: 01:03:20

Category: Muscular endurance

Author: brandido

Intervals

20 seconds of warm up with heart rate recovery
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
Z2 with heart rate endurance
Z5 with heart rate maximal
Z2 with heart rate endurance
Z5 with heart rate maximal
10 minutes of recover with heart rate recovery
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
10 minutes of recover with heart rate recovery
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 minutes of Cool down with heart rate recovery

HIT 7x1

High Intensity Training

Total Time: 00:41:00

Category: Strength

Author: velociped77

Intervals

5 minutes of Warm up at zone endurance [ERG watts = 60% of FTP]
1 minute of 1. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 1. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 2. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 2. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 3. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 3. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 4. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 4. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 5. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 5. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 6. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 6. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 7. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
5 minutes of Slow down at zone recovery [ERG watts = 55% of FTP]

tempo cadence power work

2 hr plus 90 minutes tempo work

Total Time: 02:05:00

Category: Sustained Power

Author: abutts

Intervals

15 minutes of warm up [Fixed resistance 1]
5 minutes of blow out at zone lactate threshold
30 minutes of normal cadence [ERG watts = 78% of FTP]
15 minutes of 15 below avg [ERG watts = 78% of FTP]
30 minutes of normal cadence [ERG watts = 78% of FTP]
15 minutes of 15 above avd [ERG watts = 78% of FTP]
15 minutes of cool down [Fixed resistance 1]

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Public Workouts by Rating

VO2 Max 3 minute intervals

medio +SFR

Ride Fit Warrior

5 minute threshold Intervals

Russian Steps

30/30 10 sets

TheSufferFest.com's Local Hero

anaerobic capacity 30/30s 3X5 minute

HIT 7x1

tempo cadence power work

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