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Sepp's Favorite Over-Under Workout

From Velo News February 2018 issue: Sepp Kuss's Favorite Over-Under Workout: Two 20-minute blocks, each block consists of five segments, with each segment comprising a three-minute sub-threshold effort, followed by a one-minute VO2max burst; promptly return to sub-threshold. Repeat.

Why do this workout?
Sustained by not steady training: Even time trialists can benefit from training their ability to respond and recover. Try doing "over-unders", alternating between efforts just above and below threshold.

Total Time: 00:50:00
Category: Sustained Power
Author: cabopc

Ride Fit Warrior

Experience "real ride" action by getting the Ride Fit Warrior 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: 00:33:58
Category: Explosive Power
Author: Ride-Fit

5 minute threshold Intervals

Warm up.
2 mins @ 40% FTP
2 mins @50% FTP
2 mins @60% FTP
1 min @40% FTP

30s @ 100% FTP
30s @ 40% FTP
30s @ 100% FTP
30s @ 40% FTP
30s @ 100% FTP
30s @ 40% FTP

1 min @40% FTP

Main Set
5 x 5 minute @95% threshold intervals with 2 1/2 min recovery

Warm Down
5 mins @ 40% FTP

Total Time: 00:51:00
Category: Sustained Power
Author: bikescience

Russian Steps

100 per cent all-out efforts followed by really steady recovery and are great to add on to the end of a session. This session, despite being short, will hurt and isn’t for the faint-hearted. Give yourself at least 5min recovery between sets if you want to do more than one set.

Total Time: 00:08:00
Category: Speed endurance
Author: simond

30/30 10 sets

Total Time: 00:45:00
Category: Speed endurance
Author: Aesc's Local Hero

Bring this workout to life. Get The Sufferfest's Local Hero training video. Available at
Start workout clock when words "Local Hero" appear on the screen (@ 1:20)

Total Time: 01:24:01
Category: Speed endurance
Author: Ransom

anaerobic capacity 30/30s 3X5 minute

Total Time: 01:03:20
Category: Muscular endurance
Author: brandido

HIT 7x1

High Intensity Training

Total Time: 00:41:00
Category: Strength
Author: velociped77

tempo cadence power work

2 hr plus 90 minutes tempo work

Total Time: 02:05:00
Category: Sustained Power
Author: abutts

One hour M2 Muscular endurance 3 x 9min, zone 4-5

Total Time: 01:00:00
Category: Muscular endurance
Author: dustinflint