Public Workouts by Rating

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

Intervals

5 minutes of Warm Up - 5 minutes @ 50% FTP [ERG watts = 50% of FTP]
5 minutes of Warm Up - 5 minutes @ 60% FTP [ERG watts = 60% of FTP]
30 seconds of Surge 30s [ERG watts = 100% of FTP]
2 minutes of Warm Up - 2 minutes @ 70% FTP [ERG watts = 70% of FTP]
30 seconds of Surge 30s [ERG watts = 100% of FTP]
2 minutes of Warm Up - 2 minutes @ 70% FTP [ERG watts = 70% of FTP]
30 seconds of Surge 30s [ERG watts = 100% of FTP]
5 minutes of Warm Up - 5 minutes @ 55% FTP [ERG watts = 55% of FTP]
5 minutes of 1st - 5 minutes @ 105% FTP [ERG watts = 105% of FTP]
5 minutes of Recovery - 5 minutes @ 45% FTP [ERG watts = 45% of FTP]
5 minutes of 2nd - 5 minutes @ 105% FTP [ERG watts = 105% of FTP]
5 minutes of Recovery - 5 minutes @ 45% FTP [ERG watts = 45% of FTP]
5 minutes of 3rd - 5 minutes @ 105% FTP [ERG watts = 105% of FTP]
5 minutes of Recovery - 5 minutes @ 45% FTP [ERG watts = 45% of FTP]
5 minutes of Last one! - 5 minutes @ 105% FTP [ERG watts = 105% of FTP]
10 minutes of Warm down - 10 minutes @ 50% FTP [ERG watts = 50% of FTP]

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

Intervals

2 minutes at zone recovery [ERG watts = 20% of FTP]
1 minute 23 seconds at zone recovery [ERG watts = 50% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
9 seconds at zone endurance [ERG watts = 82% of FTP]
48 seconds at zone sub-LT [ERG watts = 91% of FTP]
9 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute 22 seconds at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 35 seconds at zone lactate threshold [ERG watts = 95% of FTP]
43 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone sub-LT [ERG watts = 91% of FTP]
37 seconds at zone super-LT [ERG watts = 100% of FTP]
8 seconds at zone sub-LT [ERG watts = 91% of FTP]
16 seconds at zone super-LT [ERG watts = 100% of FTP]
5 seconds at zone sub-LT [ERG watts = 91% of FTP]
4 seconds at zone super-LT [ERG watts = 100% of FTP]
5 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 18 seconds at zone super-LT [ERG watts = 100% of FTP]
8 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 54 seconds at zone super-LT [ERG watts = 100% of FTP]
1 minute 44 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
7 seconds at zone super-LT [ERG watts = 100% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
7 seconds at zone super-LT [ERG watts = 100% of FTP]
1 minute 33 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
7 seconds at zone super-LT [ERG watts = 100% of FTP]
52 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
5 seconds at zone super-LT [ERG watts = 100% of FTP]
2 minutes 23 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
6 seconds at zone super-LT [ERG watts = 100% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
11 seconds at zone super-LT [ERG watts = 100% of FTP]
54 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
6 seconds at zone super-LT [ERG watts = 102% of FTP]
47 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
10 seconds at zone super-LT [ERG watts = 102% of FTP]
1 minute 2 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
6 seconds at zone super-LT [ERG watts = 102% of FTP]
2 minutes 39 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
6 seconds at zone super-LT [ERG watts = 102% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
6 seconds at zone super-LT [ERG watts = 102% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
11 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
54 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
7 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
7 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
18 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
17 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 38 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone recovery [ERG watts = 20% of FTP]

5 min Power Test

Total Time: 00:54:00

Category: Testing

Author: Aesc

Intervals

20 minutes of Warm up at zone endurance
3 minutes of Test warm up effort at zone lactate threshold
6 minutes of Recover at zone recovery
5 minutes of Test
20 minutes of Recover at zone recovery

TheSufferFest.com's Hell Hath No Fury

Bring this workout to life. Get The Sufferfest's Hell Hath No Fury training video. Available at www.thesufferfest.com/video-sufferfests/hell-hath-no-fury
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

Intervals

2 minutes 13 seconds at zone recovery [ERG watts = 50% of FTP]
3 minutes 39 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 16 seconds at zone lactate threshold [ERG watts = 95% of FTP]
21 seconds at zone super-LT [ERG watts = 101% of FTP]
38 seconds at zone lactate threshold [ERG watts = 95% of FTP]
29 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 24 seconds at zone lactate threshold [ERG watts = 95% of FTP]
2 minutes 13 seconds at zone lactate threshold [ERG watts = 98% of FTP]
1 minute 18 seconds at zone super-LT [ERG watts = 101% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone super-LT [ERG watts = 101% of FTP]
19 seconds at zone sub-maximal [ERG watts = 127% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
50 seconds at zone super-LT [ERG watts = 101% of FTP]
18 seconds at zone sub-maximal [ERG watts = 127% of FTP]
4 minutes 12 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 37 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 57 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 2 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 31 seconds at zone sub-maximal [ERG watts = 124% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
11 seconds at zone sub-maximal [ERG watts = 127% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
31 seconds at zone sub-maximal [ERG watts = 121% of FTP]
13 seconds at zone sub-maximal [ERG watts = 124% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
27 seconds at zone sub-maximal [ERG watts = 140% of FTP]
6 minutes 16 seconds at zone recovery [ERG watts = 50% of FTP]
27 seconds at zone super-LT [ERG watts = 101% of FTP]
33 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
12 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
12 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
8 seconds at zone super-LT [ERG watts = 101% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone super-LT [ERG watts = 101% of FTP]
40 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
12 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 30 seconds at zone sub-maximal [ERG watts = 121% of FTP]
17 seconds at zone sub-maximal [ERG watts = 124% of FTP]
1 minute 17 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
31 seconds at zone super-LT [ERG watts = 101% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
31 seconds at zone super-LT [ERG watts = 101% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 17 seconds at zone sub-maximal [ERG watts = 121% of FTP]
29 seconds at zone super-LT [ERG watts = 101% of FTP]
13 seconds at zone sub-maximal [ERG watts = 127% of FTP]
36 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
26 seconds at zone sub-maximal [ERG watts = 121% of FTP]
3 minutes 7 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
24 seconds at zone sub-maximal [ERG watts = 140% of FTP]
4 minutes 47 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 39 seconds at zone sub-maximal [ERG watts = 121% of FTP]
42 seconds at zone sub-maximal [ERG watts = 127% of FTP]
6 minutes 27 seconds at zone recovery [ERG watts = 50% of FTP]

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.

Example:

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

Intervals

1 minute at cadence Self Selct [120 ERG watts]
1 minute at cadence Self Selct [130 ERG watts]
1 minute at cadence Self Selct [140 ERG watts]
1 minute at cadence Self Selct [150 ERG watts]
1 minute at cadence Self Selct [160 ERG watts]
1 minute at cadence Self Selct [170 ERG watts]
1 minute at cadence Self Selct [180 ERG watts]
1 minute at cadence Self Selct [190 ERG watts]
1 minute at cadence Self Selct [200 ERG watts]
1 minute at cadence Self Selct [210 ERG watts]
1 minute at cadence Self Selct [220 ERG watts]
1 minute at cadence Self Selct [240 ERG watts]
1 minute at cadence Self Selct [250 ERG watts]
1 minute at cadence Self Selct [260 ERG watts]
1 minute at cadence Self Selct [270 ERG watts]
1 minute at cadence Self Selct [280 ERG watts]
1 minute at cadence Self Selct [290 ERG watts]
1 minute at cadence Self Selct [300 ERG watts]
1 minute at cadence Self Selct [310 ERG watts]
1 minute at cadence Self Selct [320 ERG watts]
1 minute at cadence Self Selct [330 ERG watts]
1 minute at cadence Self Selct [340 ERG watts]
1 minute at cadence Self Selct [350 ERG watts]
1 minute at cadence Self Selct [360 ERG watts]
1 minute at cadence Self Selct [370 ERG watts]
1 minute at cadence Self Selct [380 ERG watts]
1 minute at cadence Self Selct [390 ERG watts]
1 minute at cadence Self Selct [400 ERG watts]
1 minute at cadence Self Selct [410 ERG watts]
1 minute at cadence Self Selct [420 ERG watts]
1 minute at cadence Self Selct [430 ERG watts]
1 minute at cadence Self Selct [440 ERG watts]
1 minute at cadence Self Selct [450 ERG watts]
1 minute at cadence Self Selct [460 ERG watts]
1 minute at cadence Self Selct [470 ERG watts]
1 minute at cadence Self Selct [480 ERG watts]
1 minute at cadence Self Selct [490 ERG watts]
1 minute at cadence Self Selct [500 ERG watts]

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

Intervals

10 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 75% of FTP]
40 minutes [ERG watts = 92% of FTP]
10 minutes [ERG watts = 55% of FTP]

10x 30sec Sprints

Total Time: 01:01:00

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]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
2 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 90 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 95 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
8 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
5 minutes of Zone 1 at cadence 95 and zone recovery [ERG watts = 50% of FTP]

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

Total Time: 01:00:00

Category: Speed endurance

Author: mwlife

Intervals

10 minutes of Warm Up [ERG watts = 60% of FTP]
15 seconds of 15/1 [ERG watts = 150% of FTP]
15 seconds of Rest 1 [ERG watts = 60% of FTP]
15 seconds of 15/2 [ERG watts = 150% of FTP]
15 seconds of Rest 2 [ERG watts = 60% of FTP]
15 seconds of 15/3 [ERG watts = 150% of FTP]
15 seconds of Rest 3 [ERG watts = 60% of FTP]
15 seconds of 15/4 [ERG watts = 150% of FTP]
15 seconds of Rest 4 [ERG watts = 60% of FTP]
15 seconds of 15/5 [ERG watts = 150% of FTP]
15 seconds of Rest 5 [ERG watts = 60% of FTP]
15 seconds of 15/6 [ERG watts = 150% of FTP]
15 seconds of Rest 6 [ERG watts = 60% of FTP]
15 seconds of 15/7 [ERG watts = 150% of FTP]
15 seconds of Rest 7 [ERG watts = 60% of FTP]
15 seconds of 15/8 [ERG watts = 150% of FTP]
15 seconds of Rest 8 [ERG watts = 60% of FTP]
15 seconds of 15/9 [ERG watts = 150% of FTP]
15 seconds of Rest 9 [ERG watts = 60% of FTP]
15 seconds of 15/10 [ERG watts = 150% of FTP]
15 seconds of Rest 10 [ERG watts = 60% of FTP]
15 seconds of 15/11 [ERG watts = 150% of FTP]
15 seconds of Rest 11 [ERG watts = 60% of FTP]
15 seconds of 15/12 [ERG watts = 150% of FTP]
15 seconds of Rest 12 [ERG watts = 60% of FTP]
15 seconds of 15/13 [ERG watts = 150% of FTP]
15 seconds of Rest 13 [ERG watts = 60% of FTP]
15 seconds of 15/14 [ERG watts = 150% of FTP]
15 seconds of Rest 14 [ERG watts = 60% of FTP]
15 seconds of 15/15 [ERG watts = 150% of FTP]
15 seconds of Rest 15 [ERG watts = 60% of FTP]
15 seconds of 15/16 [ERG watts = 150% of FTP]
15 seconds of Rest 16 [ERG watts = 60% of FTP]
15 seconds of 15/17 [ERG watts = 150% of FTP]
15 seconds of Rest 17 [ERG watts = 60% of FTP]
15 seconds of 15/18 [ERG watts = 150% of FTP]
15 seconds of Rest 18 [ERG watts = 60% of FTP]
15 seconds of 15/19 [ERG watts = 150% of FTP]
15 seconds of Rest 19 [ERG watts = 60% of FTP]
15 seconds of 15/20 [ERG watts = 150% of FTP]
15 seconds of Rest 20 [ERG watts = 60% of FTP]
5 minutes of 75% [ERG watts = 75% of FTP]
15 seconds of 15/1 [ERG watts = 150% of FTP]
15 seconds of Rest 1 [ERG watts = 60% of FTP]
15 seconds of 15/2 [ERG watts = 150% of FTP]
15 seconds of Rest 2 [ERG watts = 60% of FTP]
15 seconds of 15/3 [ERG watts = 150% of FTP]
15 seconds of Rest 3 [ERG watts = 60% of FTP]
15 seconds of 15/4 [ERG watts = 150% of FTP]
15 seconds of Rest 4 [ERG watts = 60% of FTP]
15 seconds of 15/5 [ERG watts = 150% of FTP]
15 seconds of Rest 5 [ERG watts = 60% of FTP]
15 seconds of 15/6 [ERG watts = 150% of FTP]
15 seconds of Rest 6 [ERG watts = 60% of FTP]
15 seconds of 15/7 [ERG watts = 150% of FTP]
15 seconds of Rest 7 [ERG watts = 60% of FTP]
15 seconds of 15/8 [ERG watts = 150% of FTP]
15 seconds of Rest 8 [ERG watts = 60% of FTP]
15 seconds of 15/9 [ERG watts = 150% of FTP]
15 seconds of Rest 9 [ERG watts = 60% of FTP]
15 seconds of 15/10 [ERG watts = 150% of FTP]
15 seconds of Rest 10 [ERG watts = 60% of FTP]
15 seconds of 15/11 [ERG watts = 150% of FTP]
15 seconds of Rest 11 [ERG watts = 60% of FTP]
15 seconds of 15/12 [ERG watts = 150% of FTP]
15 seconds of Rest 12 [ERG watts = 60% of FTP]
15 seconds of 15/13 [ERG watts = 150% of FTP]
15 seconds of Rest 13 [ERG watts = 60% of FTP]
15 seconds of 15/14 [ERG watts = 150% of FTP]
15 seconds of Rest 14 [ERG watts = 60% of FTP]
15 seconds of 15/15 [ERG watts = 150% of FTP]
15 seconds of Rest 15 [ERG watts = 60% of FTP]
15 seconds of 15/16 [ERG watts = 150% of FTP]
15 seconds of Rest 16 [ERG watts = 60% of FTP]
15 seconds of 15/17 [ERG watts = 150% of FTP]
15 seconds of Rest 17 [ERG watts = 60% of FTP]
15 seconds of 15/18 [ERG watts = 150% of FTP]
15 seconds of Rest 18 [ERG watts = 60% of FTP]
15 seconds of 15/19 [ERG watts = 150% of FTP]
15 seconds of Rest 19 [ERG watts = 60% of FTP]
15 seconds of 15/20 [ERG watts = 150% of FTP]
15 seconds of Rest 20 [ERG watts = 60% of FTP]
5 minutes of 75% [ERG watts = 75% of FTP]
15 seconds of 15/1 [ERG watts = 150% of FTP]
15 seconds of Rest 1 [ERG watts = 60% of FTP]
15 seconds of 15/2 [ERG watts = 150% of FTP]
15 seconds of Rest 2 [ERG watts = 60% of FTP]
15 seconds of 15/3 [ERG watts = 150% of FTP]
15 seconds of Rest 3 [ERG watts = 60% of FTP]
15 seconds of 15/4 [ERG watts = 150% of FTP]
15 seconds of Rest 4 [ERG watts = 60% of FTP]
15 seconds of 15/5 [ERG watts = 150% of FTP]
15 seconds of Rest 5 [ERG watts = 60% of FTP]
15 seconds of 15/6 [ERG watts = 150% of FTP]
15 seconds of Rest 6 [ERG watts = 60% of FTP]
15 seconds of 15/7 [ERG watts = 150% of FTP]
15 seconds of Rest 7 [ERG watts = 60% of FTP]
15 seconds of 15/8 [ERG watts = 150% of FTP]
15 seconds of Rest 8 [ERG watts = 60% of FTP]
15 seconds of 15/9 [ERG watts = 150% of FTP]
15 seconds of Rest 9 [ERG watts = 60% of FTP]
15 seconds of 15/10 [ERG watts = 150% of FTP]
15 seconds of Rest 10 [ERG watts = 60% of FTP]
15 seconds of 15/11 [ERG watts = 150% of FTP]
15 seconds of Rest 11 [ERG watts = 60% of FTP]
15 seconds of 15/12 [ERG watts = 150% of FTP]
15 seconds of Rest 12 [ERG watts = 60% of FTP]
15 seconds of 15/13 [ERG watts = 150% of FTP]
15 seconds of Rest 13 [ERG watts = 60% of FTP]
15 seconds of 15/14 [ERG watts = 150% of FTP]
15 seconds of Rest 14 [ERG watts = 60% of FTP]
15 seconds of 15/15 [ERG watts = 150% of FTP]
15 seconds of Rest 15 [ERG watts = 60% of FTP]
15 seconds of 15/16 [ERG watts = 150% of FTP]
15 seconds of Rest 16 [ERG watts = 60% of FTP]
15 seconds of 15/17 [ERG watts = 150% of FTP]
15 seconds of Rest 17 [ERG watts = 60% of FTP]
15 seconds of 15/18 [ERG watts = 150% of FTP]
15 seconds of Rest 18 [ERG watts = 60% of FTP]
15 seconds of 15/19 [ERG watts = 150% of FTP]
15 seconds of Rest 19 [ERG watts = 60% of FTP]
15 seconds of 15/20 [ERG watts = 150% of FTP]
15 seconds of Rest 20 [ERG watts = 60% of FTP]
10 minutes of Warm Down [ERG watts = 60% of FTP]

Base#1

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

Intervals

10 minutes of warm up at zone recovery

2 minutes of 53/17 at cadence 105 and zone endurance

3 minutes of 42/12 at cadence 110 and zone endurance
1 minute at cadence 100 and zone recovery
2 minutes of 53/17 at cadence 105 and zone endurance
3 minutes of 42/12 at cadence 110 and zone endurance
1 minute at cadence 100 and zone recovery
2 minutes of 53/17 at cadence 105 and zone endurance
3 minutes of 42/12 at cadence 110 and zone endurance
2 minutes at cadence 100 and zone recovery

1 minute at cadence 120 and zone recovery

30 seconds at cadence 130 and zone recovery
20 seconds at cadence max and zone recovery
40 seconds at cadence 100 and zone recovery
1 minute at cadence 120 and zone recovery
30 seconds at cadence 130 and zone recovery
20 seconds at cadence max and zone recovery
40 seconds at cadence 100 and zone recovery
1 minute at cadence 120 and zone recovery
30 seconds at cadence 130 and zone recovery
20 seconds at cadence max and zone recovery
1 minute 10 seconds at cadence 100 and zone recovery
1 minute 40 seconds at cadence 105 and zone endurance
20 seconds of stand at cadence 105 and zone endurance
30 seconds at cadence 100 and zone recovery
1 minute 40 seconds at cadence 105 and zone endurance
20 seconds of stand at cadence 105 and zone endurance
30 seconds at cadence 100 and zone recovery
5 minutes of cool down at cadence 90 and zone recovery

E7 Endurance Leg Speed

Total Time: 01:50:00

Category: Endurance

Author: laurenchandler

Intervals

5 minutes of Warmup at cadence 90 [ERG watts = 50% of FTP]

30 seconds [ERG watts = 60% of FTP]

30 seconds [ERG watts = 80% of FTP]

30 seconds [ERG watts = 60% of FTP]

30 seconds [ERG watts = 80% of FTP]

30 seconds [ERG watts = 60% of FTP]

30 seconds [ERG watts = 80% of FTP]

30 seconds [ERG watts = 60% of FTP]

30 seconds [ERG watts = 80% of FTP]

6 minutes of Alt L/R 1:00 [ERG watts = 70% of FTP]

Block: Z1 w/spinup&sprint

5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]

Block: Z2 w/spinup&sprint

5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]

10 minutes of Cooldown YAY [ERG watts = 50% of FTP]

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E7 Endurance Leg Speed

Block: Z1 w/spinup&sprint

Block: Z2 w/spinup&sprint

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