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SWAT: Cadence 3

Workout type: Bike
WARM UP - 10 MINS
Start out at EZ pace & gradually build. Include at least 2-3 mins @ 75-80%mhr (or*) %FTP if you have power) then EZ for 2-3 mins
CADENCE DRILLS - 40mins
2’ @ 90 rpm + 2’ @ 110 rpm
all at 70 - 75% MHR
OR
70-75% FTP
COOL DOWN - 10 MINS
EZ spinning

Total Time: 01:00:00
Category: Misc.
Author: Zw426p

Pyramid Hour

Total Time: 01:00:00
Category: Misc.
Author: 607595485@facebook

z1/z2

Total Time: 02:55:00
Category: Misc.
Author: laurenchandler

2x20 Sub-LT

Total Time: 01:45:00
Category: Misc.
Author: fluxcap

2x 15min Zone 4 90pct FTP

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

Ramp Test 4W Increments - 100W Start

Ramp Test 4W Increments - 100W Start

Total Time: 00:12:10
Category: Testing
Author: bikescience

20 min Threshold Intervals

This workout is a killer for well trained athletes only. It can be difficult to find enough road for this on a bike. Another classic rowing workout for the purpose of raising your anaerobic threshold.

Total Time: 01:35:00
Category: Muscular endurance
Author: imi_admin

Race Tune Up

Pre-race tune up ride

Total Time: 01:24:30
Category: Recovery
Author: Markchandler

4 x 10min VO2max workout at 105% of FTP

Fours sets of 10 minute VO2max efforts @ 105% of FTP with 5 min easy @ 55% of FTP in between.

Total Time: 01:35:00
Category: Sustained Power
Author: kburst

Race openers

Openers with 5 Min tempo and 5 1 Min effors.

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