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Sufferfest - Do As Your Told

1st attempt at mapping out DAYT to video. It may need some fine tuning...

Total Time: 00:43:34
Category: Speed
Author: mikslush

Pyramid Hour

Total Time: 01:00:00
Category: Misc.
Author: 607595485@facebook

SweetSpot Over/Unders

Zone 4 Over/Unders- Target 20 minute blocks of sweet-spot work designed to raise the sustained power threshold from beneath. Also will help acclimate to 20 minute sustained efforts- and the "fluctuating" load will keep leg speed variable.

Warm Up: Steady 15 minutes of zone 1 intensity. Keep cadence comfortable but work in some high RPM 1 minute spin ups.

Main Set: (2) 20 minute blocks of SweetSpot Over/Unders. 5 minutes rest between blocks.
-Blocks will each be (5) 4:00 intervals, alternating between 85% and 95% intensity.

Cool Down: 10 minutes at 60%, followed by 5 minutes at 50%

Notes: Self-selected cadence is fine for these intervals. For the WarmUp and CoolDown portion, spin slightly higher than you normally would. Around 100rpm is great.

Total Time: 01:15:00
Category: Sustained Power
Author: HyLine

2 x 20 min Tempo wahooo

Total Time: 01:10:00
Category: Misc.
Author: SCC

2x 20min Zone 4 90pct FTP

Total Time: 01:00:00
Category: Misc.
Author: Hammy

20 min Threshold Intervals

This workout is a killer for well trained athletes only. It can be difficult to find enough road for this on a bike. Another classic rowing workout for the purpose of raising your anaerobic threshold.

Total Time: 01:35:00
Category: Muscular endurance
Author: imi_admin

Race Tune Up

Pre-race tune up ride

Total Time: 01:24:30
Category: Recovery
Author: Markchandler

20 min Hi Intensity workout GCN

CGN video
https://www.youtube.com/watch?v=gGGvKt8vWho
start time with the sound of the horn @0:47

Total Time: 00:20:00
Category: Explosive Power
Author: careless2000

leg opener

Total Time: 00:45:00
Category: Misc.
Author: sorapp

Ride Fit Local Rollers

Experience "real ride" action by getting the Ride Fit Local Rollers training video from http://www.ride-fit.com/Shopping/Ride-Fit-Local-Rollers.html?source=imobile. 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: 01:00:04
Category: Strength
Author: Ride-Fit