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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
Total Time: 01:05:00
Bring this workout to life. Get The Sufferfest's Extra Shot 20 training video. Available at www.thesufferfest.com/video-sufferfests/extra-shot
Start workout clock when words "Extra Shot" appear on the screen (@ 58 seconds)
Total Time: 00:20:37
Category: Speed endurance
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
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
Total Time: 01:00:00
After a 15 or more minutes in zone 2, complete 2x20(5) in zone 3. Power may rise into zone 4 if possible, but HR should remain in zone 3 for the duration of the interval. 2 sets of a 20 min effort and 5 min recovery.
As a variation, cadence is maintained at 50-70 RPM for the duration of the 20 min interval. This further increases muscular endurance and cycling specific strength.
Total Time: 01:50:00
Category: Muscular endurance
6 x 2 min at 70 rpm at 90%
6 x 3 min at 70 rpm at 95%
Total Time: 01:04:00
30 minute warm up followed by 10 x 1min intervals at 120% of FTP, start the interval at full pace out of the saddle until you are wound up then sit and drive it hard for the rest of the inteval. 2 minutes between each interval at recovery pace, cool down at recovery pace to complete ride
Total Time: 01:28:00
Category: Explosive Power
15 MIN WU
2x10 (15 on 15 off)secs
5 min rest between set
10x10 sec sprints
2 min rest between
15 min cool down
Total Time: 01:19:10
Category: Explosive Power