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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's Hell Hath No Fury

Bring this workout to life. Get The Sufferfest's Hell Hath No Fury training video. Available at
Start workout clock when words "Hell Hath No Fury" appear on the screen (@ 1:22)

Total Time: 01:13:31
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.


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: RobTeixeira

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

HIIT 3x10' (15'' @150%; 15'' @ 60%) 5' @ 75% in Between

Total Time: 01:00:00
Category: Speed endurance
Author: mwlife


Winter Endurance Base

For Warm up do 5 minutes @ recovery pace
Then 3x30 sec @ LT with 30 SR followed by 2 minutes easy spin

Total Time: 00:47:00
Category: Recovery
Author: smealey

E7 Endurance Leg Speed

Total Time: 01:50:00
Category: Endurance
Author: laurenchandler