Public Workouts by Rating

60 minutes 75%

10 minute warmup
60 minutes @ 75% FTP
5 minute cool down

Total Time: 01:15:00

Category: Sustained Power

Author: mikesven

10 minutes of Warm Up at cadence 90 and zone recovery [ERG watts = 40% of FTP]
1 hour of Interval at cadence 90 [ERG watts = 75% of FTP]
5 minutes of Cool Down at cadence 90 and zone recovery [ERG watts = 40% of FTP]

2 sets of 10 x 30 second intervals (30 seconds on; 30 sec recovery)

Warm up very thoroughly; these hurt a bit.

Once warmed up, find a flat to moderately uphill road with no stops for at least a 7-8 minute stretch at high speed.

Begin by pedaling 30 seconds Zone 6 power (or as hard as you can, in other words). Immediately take 30 seconds easy pedaling (Zone 2 - this will feel really easy at this point, in comparison). After 30 seconds Zone 2 go back to 30 seconds as hard as possible. Repeat over and over until you have done 10 x 30-second hard efforts. This is the end of the first work set.

Spin lightly for 5 minutes. Then repeat as above for a second work set of 10 x 30-second intervals.

Spin lightly to recover for at least 10 minutes.

Total Time: 01:14:00

Category: Explosive Power

Author: deniskissane

Intervals

20 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 75% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
5 minutes [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
10 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 50% of FTP]

D16

Total Time: 01:28:21

Category: Misc.

Author: 100000215886869@facebook

Intervals

1 minute 40 seconds at zone recovery [ERG watts = 20% of FTP]
1 minute at zone endurance [ERG watts = 59% of FTP]
1 minute 21 seconds at zone endurance [ERG watts = 65% of FTP]
1 minute at zone endurance [ERG watts = 65% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 72% of FTP]
1 minute at zone endurance [ERG watts = 72% of FTP]
43 seconds at zone endurance [ERG watts = 81% of FTP]
1 minute at zone endurance [ERG watts = 81% of FTP]
25 seconds at zone sub-LT [ERG watts = 90% of FTP]
1 minute at zone sub-LT [ERG watts = 90% of FTP]
10 seconds at zone super-LT [ERG watts = 100% of FTP]
3 minutes at zone endurance [ERG watts = 55% of FTP]
3 minutes 58 seconds at zone super-LT [ERG watts = 99% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
4 minutes 32 seconds at zone lactate threshold [ERG watts = 96% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
5 minutes at zone sub-LT [ERG watts = 94% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
4 minutes 27 seconds at zone lactate threshold [ERG watts = 97% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 58 seconds at zone super-LT [ERG watts = 99% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 32 seconds at zone super-LT [ERG watts = 102% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 32 seconds at zone super-LT [ERG watts = 102% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 37 seconds at zone super-LT [ERG watts = 101% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 21 seconds at zone super-LT [ERG watts = 103% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 9 seconds at zone super-LT [ERG watts = 104% of FTP]
5 minutes at zone endurance [ERG watts = 55% of FTP]

TheSufferFest.com's There is no Try

Bring this workout to life. Get The Sufferfest's There is no Try training video. Available at www.thesufferfest.com/video-sufferfests/there-is-no-try
Start workout clock when words "There is no Try" appear on the screen (@ 1:21)

Total Time: 00:53:38

Category: Speed

Author: Ransom

Intervals

3 minutes 16 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 1 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute at zone sub-LT [ERG watts = 89% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
23 seconds at zone sub-LT [ERG watts = 89% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 2 seconds at zone lactate threshold [ERG watts = 95% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
16 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 16 seconds at zone endurance [ERG watts = 63% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
31 seconds at zone sub-maximal [ERG watts = 121% of FTP]
18 seconds at zone sub-maximal [ERG watts = 127% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 20 seconds at zone endurance [ERG watts = 63% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
46 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
42 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
29 seconds at zone sub-maximal [ERG watts = 124% of FTP]
18 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 14 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 3 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
58 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
1 minute at zone VO2-MAX [ERG watts = 118% of FTP]
1 minute at zone sub-maximal [ERG watts = 124% of FTP]
1 minute 48 seconds at zone endurance [ERG watts = 63% of FTP]
2 minutes 1 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 59 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 3 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
2 minutes 15 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 1 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
1 minute at zone VO2-MAX [ERG watts = 118% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 124% of FTP]
1 minute 49 seconds at zone endurance [ERG watts = 63% of FTP]
44 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
46 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
44 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
48 seconds at zone sub-maximal [ERG watts = 124% of FTP]
1 minute 24 seconds at zone endurance [ERG watts = 63% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone sub-maximal [ERG watts = 121% of FTP]
32 seconds at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 16 seconds at zone endurance [ERG watts = 63% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
20 seconds at zone sub-maximal [ERG watts = 140% of FTP]
4 minutes 15 seconds at zone endurance [ERG watts = 76% of FTP]

4x1 VO2 Sets

WU: 30-60 Minutes of Zone 1-2 riding. Do a couple of openers at 90-100% of LT power for 1-2 minutes with 1-3 minutes rest between.
MS: 2 sets of 4 X 60 seconds at mid to high end of VO2 max power level with 120 seconds of recovery
Rest 5-10 minutes of spinning between sets.
CD: 15-30 minutes of spinning to cool-down. Be sure to get in some carbohydrates soon after this workout.

1.5 - 2 hrs.

Total Time: 01:47:00

Category: Muscular endurance

Author: bikeguy0

Intervals

Block: Warm Up

10 minutes of Low Base [ERG watts = 60% of FTP]
10 minutes of Mid Base [ERG watts = 71% of FTP]
10 minutes of High Base [ERG watts = 75% of FTP]

Block: LT Build 1

1 minute of Sub LT [ERG watts = 90% of FTP]
1 minute of Sub LT [ERG watts = 95% of FTP]
1 minute of LT [ERG watts = 100% of FTP]
2 minutes of Recovery [ERG watts = 55% of FTP]

Block: LT Build 2

1 minute of Sub LT [ERG watts = 90% of FTP]
1 minute of Sub LT [ERG watts = 95% of FTP]
1 minute of LT [ERG watts = 100% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]

Block: Vo2 Interval Set 1

1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 55% of FTP]

5 minutes of Recovery [ERG watts = 60% of FTP]

Block: Vo2 Interval Set 2

1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 55% of FTP]
5 minutes of Recovery [ERG watts = 60% of FTP]

30 minutes of Cool Down [ERG watts = 70% of FTP]

2 X 20 @ 89% FTP

Total Time: 01:10:00

Category: Endurance

Author: deniskissane

Intervals

10 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 75% of FTP]
20 minutes [ERG watts = 89% of FTP]
5 minutes [ERG watts = 65% of FTP]
20 minutes [ERG watts = 89% of FTP]
10 minutes [ERG watts = 55% of FTP]

SufferFest - Power Station

Bring this workout to life. Get The Sufferfest's Power Station training video. Available at http://thesufferfest.com/collections/cycling-videos/products/power-station
Start workout clock when words "Power Station" appear on the screen (@ 1:05)

Total Time: 00:45:10

Category: Misc.

Author: knuky

Intervals

1 minute 28 seconds of Start at zone recovery [ERG watts = 37% of FTP]
1 minute 58 seconds of Warm Up at zone recovery [ERG watts = 37% of FTP]
1 minute 31 seconds of Turning It Up at zone recovery [ERG watts = 50% of FTP]
1 minute 36 seconds of In With The Leaders at zone endurance [ERG watts = 63% of FTP]
1 minute 1 seconds of Wall 1 at zone endurance [ERG watts = 76% of FTP]
1 minute of Spin It Out at zone endurance [ERG watts = 63% of FTP]
30 seconds of Wall 2 at zone sub-LT [ERG watts = 89% of FTP]
30 seconds of Over The Top at zone endurance [ERG watts = 76% of FTP]
40 seconds of Wall 3 at zone super-LT [ERG watts = 101% of FTP]
10 seconds of Surge at zone VO2-MAX [ERG watts = 108% of FTP]
10 seconds of Back Down at zone super-LT [ERG watts = 101% of FTP]
1 minute of Sit Up at zone recovery [ERG watts = 50% of FTP]
33 seconds of Wall 4 at zone super-LT [ERG watts = 101% of FTP]
1 minute of Flattening Out Go Hard at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes of Long Descent at zone recovery [ERG watts = 37% of FTP]
25 seconds of Wall 5 at zone super-LT [ERG watts = 101% of FTP]
5 seconds of Surge at zone VO2-MAX [ERG watts = 108% of FTP]
30 seconds of Back Down at zone super-LT [ERG watts = 101% of FTP]
20 seconds of Get Up at zone VO2-MAX [ERG watts = 108% of FTP]
9 seconds of Surge at zone VO2-MAX [ERG watts = 114% of FTP]
26 seconds of Get Up at zone VO2-MAX [ERG watts = 108% of FTP]
26 seconds of Go With Him at zone VO2-MAX [ERG watts = 114% of FTP]
12 seconds of Surge at zone sub-maximal [ERG watts = 121% of FTP]
27 seconds of Back Down at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 30 seconds of Descent at zone recovery [ERG watts = 37% of FTP]
1 minute 30 seconds of Wall 6 at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 30 seconds of Get Up at zone super-LT [ERG watts = 101% of FTP]
1 minute 31 seconds of Fast Descent at zone recovery [ERG watts = 37% of FTP]
1 minute 59 seconds of Wall 7 at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 1 seconds of Grind It Stand at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes of Visit To The Team Car at zone recovery [ERG watts = 37% of FTP]
3 minutes of Wall 8 at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes of Recover at zone recovery [ERG watts = 37% of FTP]
30 seconds of Attack On Wall 9 at zone sub-maximal [ERG watts = 127% of FTP]
1 minute of Bring It To Threshold at zone VO2-MAX [ERG watts = 108% of FTP]
30 seconds of Close Those Gaps at zone sub-maximal [ERG watts = 127% of FTP]
1 minute of Hang On at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 30 seconds of Whew at zone recovery [ERG watts = 37% of FTP]
40 seconds of Wall 10 at zone super-LT [ERG watts = 101% of FTP]
40 seconds of Here They Come at zone VO2-MAX [ERG watts = 114% of FTP]
40 seconds of Slight Easing at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute of Last Descent at zone recovery [ERG watts = 37% of FTP]
1 minute 10 seconds of Final Wall at zone super-LT [ERG watts = 101% of FTP]
1 minute 2 seconds of More Power at zone VO2-MAX [ERG watts = 114% of FTP]
25 seconds of Harder at zone sub-maximal [ERG watts = 121% of FTP]
24 seconds of Absolute Power at zone sub-maximal [ERG watts = 127% of FTP]
31 seconds of Cool Down at zone recovery [ERG watts = 37% of FTP]

FTP Test

2x20 FTP Test

Warm up: 10-15', include 3x30"(30") spin-ups; then 3x2'(1')@ 80-85% FTP
Main Set: 2x20'(2') as 20'@ TT Effort, 2' rest, 20' TT Effort.. NP for the 42' effort is roughly FTP
Cool Down: spin easy for 5-10'

Total Time: 01:09:00

Category: Testing

Author: steveperx-EN

Intervals

10 minutes of Warm Up at zone recovery

Block: Spin Ups

30 seconds of On at cadence 120 and zone sub-LT
30 seconds of Off at cadence 90 and zone recovery
30 seconds of On at cadence 120 and zone sub-LT
30 seconds of Off at cadence 90 and zone recovery
30 seconds of On at cadence 120 and zone sub-LT
30 seconds of Off at cadence 90 and zone recovery

Block: Efforts

2 minutes of On at zone sub-LT
1 minute of Off at zone recovery
2 minutes of On at zone sub-LT
1 minute of Off at zone recovery
2 minutes of On at zone sub-LT
1 minute of Off at zone recovery

Block: FTP

20 minutes of Work 1 at zone lactate threshold
2 minutes of Rest at zone recovery
20 minutes of Work 2 at zone lactate threshold

5 minutes of Cool Down at zone recovery

Z1 Endurance build

Total Time: 01:16:00

Category: Endurance

Author: laurenchandler

Intervals

13 minutes [ERG watts = 45% of FTP]
12 minutes [ERG watts = 50% of FTP]
11 minutes [ERG watts = 52% of FTP]
10 minutes [ERG watts = 54% of FTP]
9 minutes [ERG watts = 56% of FTP]
8 minutes [ERG watts = 58% of FTP]
7 minutes [ERG watts = 60% of FTP]
6 minutes [ERG watts = 62% of FTP]

2 X 20 Treshold Interval Workout - with 1-minute hard efforts

2 X 20 Threshold Interval Workout - with 1-minute hard efforts

NOTE: this time, every 5 minutes of the interval (so at minute 5, 10, 15, 20), stand and go approximately 120% of threshold power for 1 minute. Recover in the saddle at threshold effort between these standing efforts.

Total Time: 01:15:00

Category: Explosive Power

Author: deniskissane

Intervals

10 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 70% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
5 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
15 minutes [ERG watts = 55% of FTP]

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Public Workouts by Rating

60 minutes 75%

2 sets of 10 x 30 second intervals (30 seconds on; 30 sec recovery)

D16

TheSufferFest.com's There is no Try

4x1 VO2 Sets

Block: Warm Up

Block: LT Build 1

Block: LT Build 2

Block: Vo2 Interval Set 1

Block: Vo2 Interval Set 2

2 X 20 @ 89% FTP

SufferFest - Power Station

FTP Test

Block: Spin Ups

Block: Efforts

Block: FTP

Z1 Endurance build

2 X 20 Treshold Interval Workout - with 1-minute hard efforts

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