Public Workouts by Rating

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

Intervals

5 minutes of Warm-up
3 minutes of FTP 80% [ERG watts = 80% of FTP]
2 minutes of Warm-up
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
10 minutes of Cool down

Pyramid Hour

Total Time: 01:00:00

Category: Misc.

Author: 607595485@facebook

Intervals

5 minutes of Warm Up at cadence 90
1 minute of On at cadence 110
1 minute of Off at cadence 90
2 minutes of On at cadence 110
2 minutes of Off at cadence 90
3 minutes of On at cadence 110
3 minutes of Off at cadence 90
4 minutes of On at cadence 110
4 minutes of Off at cadence 90
5 minutes of On at cadence 110
5 minutes of Off at cadence 90
4 minutes of On at cadence 110
4 minutes of Off at cadence 90
3 minutes of On at cadence 110
3 minutes of Off at cadence 90
2 minutes of On at cadence 110
2 minutes of Off at cadence 90
1 minute of On at cadence 110
6 minutes of Cool Down at cadence 90

z1/z2

Total Time: 02:55:00

Category: Misc.

Author: laurenchandler

Intervals

5 minutes [ERG watts = 50% of FTP]
10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 60% of FTP]
30 minutes [ERG watts = 62% of FTP]
30 minutes [ERG watts = 64% of FTP]
30 minutes [ERG watts = 66% of FTP]
10 minutes [ERG watts = 70% of FTP]
10 minutes [ERG watts = 72% of FTP]
10 minutes [ERG watts = 74% of FTP]
10 minutes [ERG watts = 76% of FTP]

2x20 Sub-LT

Total Time: 01:45:00

Category: Misc.

Author: fluxcap

Intervals

15 minutes of Warm-up at zone recovery [ERG watts = 55% of FTP]
20 minutes of Endurance at zone endurance [ERG watts = 83% of FTP]

Block: 2x20 Sub-LT

5 minutes of Zone 3 at zone sub-LT [ERG watts = 87% of FTP]
5 minutes of Zone 4 at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Zone 3 at zone sub-LT [ERG watts = 87% of FTP]
5 minutes of Zone 4 at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Recovery at zone recovery [ERG watts = 55% of FTP]

Block: 2x20 Sub-LT

5 minutes of Zone 3 at zone sub-LT [ERG watts = 87% of FTP]
5 minutes of Zone 4 at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Zone 3 at zone sub-LT [ERG watts = 87% of FTP]
5 minutes of Zone 4 at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Recovery at zone recovery [ERG watts = 55% of FTP]

5 minutes of Zone 2 Cool Down at zone endurance [ERG watts = 83% of FTP]
15 minutes of Zone 1 Cool Down [ERG watts = 55% of FTP]

2x 15min Zone 4 90pct FTP

Total Time: 01:00:00

Category: Misc.

Author: Hammy

Intervals

5 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
15 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 90% of FTP]
10 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
15 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 90% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]

Ramp Test 4W Increments - 100W Start

Total Time: 00:12:10

Category: Testing

Author: bikescience

Intervals

10 seconds [100 ERG watts]
10 seconds [104 ERG watts]
10 seconds [108 ERG watts]
10 seconds [112 ERG watts]
10 seconds [116 ERG watts]
10 seconds [120 ERG watts]
10 seconds [124 ERG watts]
10 seconds [128 ERG watts]
10 seconds [132 ERG watts]
10 seconds [136 ERG watts]
10 seconds [140 ERG watts]
10 seconds [144 ERG watts]
10 seconds [148 ERG watts]
10 seconds [152 ERG watts]
10 seconds [156 ERG watts]
10 seconds [160 ERG watts]
10 seconds [164 ERG watts]
10 seconds [168 ERG watts]
10 seconds [172 ERG watts]
10 seconds [176 ERG watts]
10 seconds [180 ERG watts]
10 seconds [184 ERG watts]
10 seconds [188 ERG watts]
10 seconds [192 ERG watts]
10 seconds [196 ERG watts]
10 seconds [200 ERG watts]
10 seconds [204 ERG watts]
10 seconds [208 ERG watts]
10 seconds [212 ERG watts]
10 seconds [216 ERG watts]
10 seconds [220 ERG watts]
10 seconds [224 ERG watts]
10 seconds [228 ERG watts]
10 seconds [232 ERG watts]
10 seconds [236 ERG watts]
10 seconds [240 ERG watts]
10 seconds [244 ERG watts]
10 seconds [248 ERG watts]
10 seconds [252 ERG watts]
10 seconds [256 ERG watts]
10 seconds [260 ERG watts]
10 seconds [264 ERG watts]
10 seconds [268 ERG watts]
10 seconds [272 ERG watts]
10 seconds [276 ERG watts]
10 seconds [280 ERG watts]
10 seconds [284 ERG watts]
10 seconds [288 ERG watts]
10 seconds [292 ERG watts]
10 seconds [296 ERG watts]
10 seconds [300 ERG watts]
10 seconds [304 ERG watts]
10 seconds [308 ERG watts]
10 seconds [312 ERG watts]
10 seconds [316 ERG watts]
10 seconds [320 ERG watts]
10 seconds [324 ERG watts]
10 seconds [328 ERG watts]
10 seconds [332 ERG watts]
10 seconds [336 ERG watts]
10 seconds [340 ERG watts]
10 seconds [344 ERG watts]
10 seconds [348 ERG watts]
10 seconds [352 ERG watts]
10 seconds [356 ERG watts]
10 seconds [360 ERG watts]
10 seconds [364 ERG watts]
10 seconds [368 ERG watts]
10 seconds [372 ERG watts]
10 seconds [376 ERG watts]
10 seconds [380 ERG watts]
10 seconds [384 ERG watts]
10 seconds [388 ERG watts]

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

Intervals

15 minutes of warm up
20 minutes at zone lactate threshold
5 minutes at zone recovery
20 minutes at zone lactate threshold
5 minutes at zone recovery
20 minutes at zone lactate threshold
10 minutes of cool down at zone recovery

Race Tune Up

Pre-race tune up ride

Total Time: 01:24:30

Category: Recovery

Author: Markchandler

Intervals

7 minutes 30 seconds of Easy [ERG watts = 56% of FTP]
7 minutes 30 seconds of Easy [ERG watts = 65% of FTP]
15 minutes of Steady [ERG watts = 70% of FTP]
1 minute of Anaerobic Capacity [ERG watts = 150% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
1 minute of Anaerobic Capacity [ERG watts = 150% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
1 minute of Anaerobic Capacity [ERG watts = 150% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
15 minutes of Steady [ERG watts = 70% of FTP]
30 seconds of Sprint [ERG watts = 175% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
30 seconds of Sprint [ERG watts = 180% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
30 seconds of Sprint [ERG watts = 185% of FTP]
5 minutes of Cool Down [ERG watts = 55% of FTP]
5 minutes of Cool Down [ERG watts = 50% of FTP]

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

Intervals

20 minutes of Warmup [ERG watts = 70% of FTP]
10 minutes of VO2max Interval [ERG watts = 105% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of VO2max Interval [ERG watts = 105% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of VO2max Interval [ERG watts = 105% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of VO2max Interval [ERG watts = 105% of FTP]
20 minutes of Recovery [ERG watts = 55% of FTP]

Race openers

Openers with 5 Min tempo and 5 1 Min effors.

Total Time: 01:00:00

Category: Misc.

Author: sfield

Intervals

5 minutes of Warmup [ERG watts = 50% of FTP]
15 minutes of Endurance [ERG watts = 65% of FTP]
5 minutes of Temp [ERG watts = 85% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
5 minutes of Endurance [ERG watts = 65% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
5 minutes of Endurance [ERG watts = 65% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
5 minutes of Endurance [ERG watts = 65% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
5 minutes of Endurance [ERG watts = 65% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
10 minutes of Endurance [ERG watts = 65% of FTP]

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Public Workouts by Rating

SWAT: Cadence 3

Pyramid Hour

z1/z2

2x20 Sub-LT

Block: 2x20 Sub-LT

Block: 2x20 Sub-LT

2x 15min Zone 4 90pct FTP

Ramp Test 4W Increments - 100W Start

20 min Threshold Intervals

Race Tune Up

4 x 10min VO2max workout at 105% of FTP

Race openers

Useful Gear


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