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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

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

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

CX Micro Burst

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

prova salita

Total Time: 00:58:40
Category: Misc.
Author: Gneppo

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 To learn more about the exciting Ride Fit series of indoor cycle training workouts visit

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

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

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

1:05:00 Workout with tempo and LT

Total Time: 01:05:00
Category: Endurance
Author: Aesc's Hell Hath No Fury

Bring this workout to life. Get The Sufferfest's Hell Hath No Fury training video. Available at
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