Public Workouts by Rating

Sub-LT intervals

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

Author: bassounds

Intervals

30 minutes of zone 2 at cadence 80 to 100 and zone endurance
20 minutes at cadence 75 to 100 and zone sub-LT
5 minutes at cadence 80 to 100 and zone recovery
20 minutes at cadence 80 to 100 and zone sub-LT
5 minutes at cadence 80 to 100 and zone recovery
30 minutes of Zone 2 at cadence 80 to 100 and zone endurance

E1 Rolling Hilly Course

6 x 2 min at 70 rpm at 90%
6 x 3 min at 70 rpm at 95%

Total Time: 01:04:00

Category: Strength

Author: Markchandler

Intervals

5 minutes of Pedal Easy [ERG watts = 50% of FTP]
5 minutes of 30s seated/30s standing [ERG watts = 80% of FTP]
6 minutes of Alt R/L leg workload [ERG watts = 60% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
3 minutes of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
5 minutes of Recover at cadence 100 [ERG watts = 50% of FTP]

FTP+ Super Threshold efforts

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

Author: toomd

Intervals

30 minutes of warm up at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
30 minutes of warm down at zone recovery

CX Micro Burst

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

Author: abutts

Intervals

15 minutes of Warm Up at zone endurance [Fixed resistance 1]
15 seconds of 1 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 2 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 3 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 4 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 5 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 6 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 7 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 8 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 9 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 10 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 11 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 12 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 13 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 14 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 15 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 16 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 17 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 18 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 19 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 20 of 20 15 sec at zone maximal [Fixed resistance 8]
5 minutes of recovery at zone recovery [Fixed resistance 1]
15 seconds of 1 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 2 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 3 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 4 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 5 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 6 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 7 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 8 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 9 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 10 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 11 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 12 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 13 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 14 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 15 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 16 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 17 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 18 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 19 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 20 of 20 15 sec at zone maximal [Fixed resistance 8]
10 minutes of 10 min recovery at zone recovery [Fixed resistance 1]
10 seconds of 1 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 2 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 3 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 4 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 5 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 6 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 7 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 8 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 9 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 10 of 10 sec sprints at zone maximal [Fixed resistance 9]
10 minutes of Cool down at zone recovery [Fixed resistance 1]

prova salita

Total Time: 00:58:40

Category: Misc.

Author: Gneppo

Intervals

7 minutes of riscaldamento at cadence 100 and zone recovery
25 minutes of medio at cadence 90 and zone endurance
7 minutes of recupero at cadence 100 and zone recovery
40 seconds of salita1 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 2 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 3 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 4 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 5 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 6 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 7 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 8 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 9 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 10 at cadence 85 and zone super-LT
10 minutes of recupero at cadence 100 and zone recovery

Ride Fit Three Times Up, Three Ways Down

Experience "real ride" action by getting the Ride Fit Three Times Up, Three Ways Down training video from http://www.ride-fit.com/Shopping/Ride-Fit-Three-Times-Up.html?source=imo.... To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile

Start the workout @18 seconds into the video when the first tone is heard.
Its recommended that you activate "Silence Voice" in the app settings.

Total Time: 00:56:14

Category: Strength

Author: Ride-Fit

Intervals

2 minutes 8 seconds at zone recovery [ERG watts = 45% of FTP]
1 minute 34 seconds at zone endurance [ERG watts = 63% of FTP]
2 minutes at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes at zone sub-LT [ERG watts = 92% of FTP]
2 minutes at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone VO2-MAX [ERG watts = 107% of FTP]
45 seconds at zone sub-maximal [ERG watts = 121% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
45 seconds at zone sub-LT [ERG watts = 93% of FTP]
45 seconds at zone super-LT [ERG watts = 104% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 30 seconds at zone sub-maximal [ERG watts = 128% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
45 seconds at zone super-LT [ERG watts = 104% of FTP]
45 seconds at zone sub-LT [ERG watts = 93% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes at zone sub-LT [ERG watts = 92% of FTP]
2 minutes at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone VO2-MAX [ERG watts = 107% of FTP]
45 seconds at zone sub-maximal [ERG watts = 121% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
18 seconds at zone endurance [ERG watts = 82% of FTP]
36 seconds at zone sub-LT [ERG watts = 93% of FTP]
11 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute 7 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
21 seconds at zone endurance [ERG watts = 82% of FTP]
42 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
40 seconds at zone super-LT [ERG watts = 99% of FTP]
20 seconds at zone endurance [ERG watts = 77% of FTP]
45 seconds at zone super-LT [ERG watts = 99% of FTP]
20 seconds at zone endurance [ERG watts = 77% of FTP]
45 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes at zone sub-LT [ERG watts = 92% of FTP]
2 minutes at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone VO2-MAX [ERG watts = 107% of FTP]
45 seconds at zone sub-maximal [ERG watts = 121% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
2 minutes at zone sub-LT [ERG watts = 88% of FTP]
1 minute 15 seconds at zone super-LT [ERG watts = 104% of FTP]
1 minute 15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
2 minutes 10 seconds at zone super-LT [ERG watts = 99% of FTP]
3 minutes 52 seconds at zone recovery [ERG watts = 49% of FTP]

Radeon Coaching MAP Ramp Test

2 mins @100 W
2 Mins @200 W
Ramp 25W per minute until failure

Total Time: 00:25:00

Category: Testing

Author: bikescience

Intervals

2 minutes of Warm Up 1 [100 ERG watts]
2 minutes of Warm Up 2 [150 ERG watts]
1 minute of Ramp 200 [200 ERG watts]
1 minute of Ramp 225 [225 ERG watts]
1 minute of Ramp 250 [250 ERG watts]
1 minute of Ramp 275 [275 ERG watts]
1 minute of Ramp 300 [300 ERG watts]
1 minute of Ramp 325 [325 ERG watts]
1 minute of Ramp 350 [350 ERG watts]
1 minute of Ramp 375 [375 ERG watts]
1 minute of Ramp 400 [400 ERG watts]
1 minute of Ramp 425 [425 ERG watts]
1 minute of Ramp 450 [450 ERG watts]
1 minute of Ramp 475 [475 ERG watts]
1 minute of Ramp 500 [500 ERG watts]
1 minute of Ramp 525 [525 ERG watts]
1 minute of Ramp 550 [550 ERG watts]
1 minute of Ramp 575 [575 ERG watts]
1 minute of Ramp 600 [600 ERG watts]
1 minute of Ramp 625 [625 ERG watts]
1 minute of Ramp 650 [650 ERG watts]
1 minute of Ramp 675 [675 ERG watts]
1 minute of Ramp 700 [700 ERG watts]

SST 3 x 8's mins

Warm Up = 10 mins gradually increase Power up to 80% FTP
Main Set = 60 mins @ 70% with 3 x 8's mins @ 90 - 95% FTP. 5 mins recovery between efforts. 70 – 80 rpm for the efforts muscle the gear
Cool Down = 10 mins @ 70 – 50% FTP

Total Time: 01:30:00

Category: Sustained Power

Author: silicon

Intervals

Block: Warm Up

2 minutes of Warm Up [ERG watts = 60% of FTP]
2 minutes of Warm Up [ERG watts = 65% of FTP]
2 minutes of Warm Up [ERG watts = 70% of FTP]
2 minutes of Warm Up [ERG watts = 75% of FTP]
2 minutes of Warm Up [ERG watts = 80% of FTP]

Block: Main Set

20 minutes of 70% [ERG watts = 70% of FTP]
8 minutes of SST - 70 – 80 rpm [ERG watts = 90% of FTP]
5 minutes of Recovery [ERG watts = 70% of FTP]
8 minutes of SST - 70 – 80 rpm [ERG watts = 92% of FTP]
5 minutes of Recovery [ERG watts = 70% of FTP]
8 minutes of SST - 70 – 80 rpm [ERG watts = 94% of FTP]
16 minutes of 70% [ERG watts = 70% of FTP]

Block: Cool Down

10 minutes of Cool Down [ERG watts = 60% of FTP]

1:05:00 Workout with tempo and LT

Total Time: 01:05:00

Category: Endurance

Author: Aesc

Intervals

15 minutes of Spin Up at zone endurance
15 minutes of LT at zone lactate threshold
15 minutes of Bridge for 15 minutes at zone endurance
15 minutes of Tempo for 15 minutes at zone sub-LT
5 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]

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Sub-LT intervals

E1 Rolling Hilly Course

FTP+ Super Threshold efforts

CX Micro Burst

prova salita

Ride Fit Three Times Up, Three Ways Down

Radeon Coaching MAP Ramp Test

SST 3 x 8's mins

Block: Warm Up

Block: Main Set

Block: Cool Down

1:05:00 Workout with tempo and LT

TheSufferFest.com's Hell Hath No Fury

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