Skip navigation.

Public Workouts by Rating

2 X 20 @ 87% FTP

Total Time: 01:10:00
Category: Endurance
Author: deniskissane

CTS Field Test

Carmichael Training Systems (CTS) Field Test to determine FTP and HR.
CTS is a proprietary trademark of Carmichael Training systems.

Total Time: 01:01:00
Category: Testing
Author: cmprincipe

Threshold Pyramids

Time trial pyramids workout.

Total Time: 01:28:15
Category: Sustained Power
Author: Stumurray

3x3 VO2 Max Intervals

Short bursts to boost VO2 max - critical in road races

Total Time: 01:29:00
Category: Explosive Power
Author: cwilhelm

3 Hour Recovery/Endurance

3 Hour Recovery/Endurance

Total Time: 03:00:00
Category: Recovery
Author: deniskissane

Sweet spot 3x10

10 min warm up
3x10 min Sweet spot
2 min rest between

Total Time: 01:00:00
Category: Muscular endurance
Author: abutts

OD. 40-20 efforts

This workout has been created to work at a percentage of your FTP -

Total Time: 01:02:40
Category: Sustained Power
Author: 10156245952186435@facebook's ISLAGIATT

Bring this workout to life. Get The Sufferfest's ISLAGIATT training video. Available at
Start workout clock when words "It Seemed Like a Good Idea at the Time" appear on the screen (@ 1:10)

Total Time: 01:54:50
Category: Muscular endurance
Author: knuky

EN outseason: 0:45 at 80/85 intensity

I created this workout as an Endurance Nation Ironman Advanced training Wednesday "outseason" ride. The ride is 0:45 long.

10' at 65-70% of FTP.

Main Set:
Spend as much time at 80-85%.

5' Easy spin.

Total Time: 00:45:00
Category: Endurance
Author: gkirkner

4 x 4 Minute VO2 Max intervals

These are going to hurt a bit :) Luckily they are over quickly. 20 minutes warmup in Zone 2, then 4 minutes at Zone 5 wattage or HR. 4 minutes recovery, then repeat. This is one set.
Rest (spin easy) for 8 minutes, then a second set.
Cool down for at least 20 minutes. DON'T make the mistake of starting these off too hard and tapering off - the last should be just as intense as the first. Enjoy :)

Total Time: 01:12:00
Category: Misc.
Author: deniskissane