Public Workouts by Rating

Tony-45 Min-Threshold 2x8M & Sprint 6x30s

Total Time: 00:45:00

Category: Misc.

Author: Reynoldst

4 minutes of Easy Spin at zone recovery with heart rate recovery
1 minute of Slight Increase at zone endurance with heart rate endurance
1 minute of Slight Increase 2 at zone sub-LT with heart rate sub-LT
1 minute of Slight Increase 3 at zone lactate threshold with heart rate lactate threshold

Block: Cadence Work

1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Fast Spin at cadence 100+ and zone endurance with heart rate endurance
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Fast Spin at cadence 100+ and zone endurance with heart rate endurance

4 minutes of Spin at zone endurance with heart rate endurance
8 minutes of Tempo at zone sub-LT with heart rate sub-LT
2 minutes of Spin at zone endurance with heart rate endurance
8 minutes of Tempo at zone sub-LT with heart rate sub-LT
2 minutes of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
3 minutes of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance

TheSufferFest.com's Violator

Bring this workout to life. Get The Sufferfest's Violator training video. Available at http://www.thesufferfest.com/video-sufferfests/violator
Start workout clock when words "Violator" appear on the screen (@ 1:07)

Total Time: 01:06:37

Category: Speed

Author: knuky

Intervals

3 minutes 33 seconds of Start at zone recovery [ERG watts = 50% of FTP]
3 minutes 5 seconds of Warmup at zone endurance [ERG watts = 63% of FTP]
1 minute 50 seconds of Official Start at zone endurance [ERG watts = 76% of FTP]
1 minute 3 seconds of Chase Back On at zone sub-LT [ERG watts = 89% of FTP]
56 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
1 minute 4 seconds of Climb at zone super-LT [ERG watts = 101% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
1 minute of Climb at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 59 seconds of Tempo at zone endurance [ERG watts = 76% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
3 minutes of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
45 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
45 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
45 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
2 minutes 45 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
3 minutes 47 seconds of Cool Down at zone recovery [ERG watts = 37% of FTP]

Basic intervals

Total Time: 00:51:00

Category: Strength

Author: Pinkgecko

Intervals

5 minutes of Warm up [ERG watts = 60% of FTP]
30 seconds of Increase intensity [ERG watts = 100% of FTP]
30 seconds of Recovery at zone recovery
30 seconds of Increase intensity [ERG watts = 110% of FTP]
30 seconds of Recovery at zone recovery
30 seconds of Increase intensity [ERG watts = 110% of FTP]
30 seconds of Recovery at zone recovery
30 seconds of Increase intensity [ERG watts = 110% of FTP]
30 seconds of Recovery at zone recovery
2 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of Recovery at zone recovery
3 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
4 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
5 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of Recovery at zone recovery
4 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
3 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
2 minutes of Threshold [ERG watts = 100% of FTP]
3 minutes of recovery at zone recovery
10 minutes of endurance at zone endurance

The FTP sprint

Total Time: 01:11:00

Category: Misc.

Author: JoHo

Intervals

20 minutes of Warm-up [ERG watts = 58% of FTP]

Block: Intervals

5 minutes of Tempo! [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
20 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
20 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
10 seconds of easy... [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]

8 minutes of Recover [ERG watts = 58% of FTP]

Block: Intervals

5 minutes of Tempo! [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
20 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
20 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
10 seconds of easy... [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]

8 minutes of Recover [ERG watts = 58% of FTP]

Block: Intervals

5 minutes of Tempo! [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
20 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
20 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
10 seconds of easy... [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]

10 minutes of Recover [ERG watts = 58% of FTP]

3 x 7.5 min Z4, 3.5 min rest

10 minute warm up
3 set of 7.5 minute Z4 steady
3.5 mins recovery between intervals
20 mins warm down

Target wattages set based on % of FTP so ensure your FTP values are set correctly in your personal profile!

Total Time: 01:00:00

Category: Endurance

Author: mikslush

Intervals

2 minutes of Warm Up 1 [ERG watts = 40% of FTP]
2 minutes of Warm Up 2 [ERG watts = 50% of FTP]
2 minutes of Warm Up 3 [ERG watts = 60% of FTP]
2 minutes of Warm Up 4 [ERG watts = 70% of FTP]
2 minutes of Warm Up 5 [ERG watts = 50% of FTP]
1 minute of Build 1 [ERG watts = 100% of FTP]
6 minutes 30 seconds of Build 2 [ERG watts = 103% of FTP]
3 minutes 30 seconds of Recovery [ERG watts = 40% of FTP]
1 minute of Build 1 [ERG watts = 100% of FTP]
6 minutes 30 seconds of Build 2 [ERG watts = 103% of FTP]
3 minutes 30 seconds of Recovery [ERG watts = 40% of FTP]
1 minute of Build 1 [ERG watts = 100% of FTP]
6 minutes 30 seconds of Build 2 [ERG watts = 103% of FTP]
20 minutes 30 seconds of Recovery [ERG watts = 60% of FTP]

*Short Race Warmup (TT and Crit) with Watt Zones

Warm-Up for a short race (10 mile TT or 20-30 min Criterium)

Total Time: 00:41:00

Category: Misc.

Author: coloroadie

Intervals

5 minutes of Z1 Easy spin at zone recovery
5 minutes of Z2 Endurance pace at zone endurance
10 minutes of Upper Z2 to Low Z3 at zone sub-LT
5 minutes of Mid Z3 at zone sub-LT [ERG watts = 82% of FTP]
5 minutes of Mid Z3 to Z4 at zone lactate threshold
5 minutes of Z2 at zone endurance [ERG watts = 65% of FTP]

Block: 4x15sec at 1min rest

30 seconds of spin up at zone lactate threshold [ERG watts = 90% of FTP]
15 seconds of jump at zone VO2-MAX [ERG watts = 180% of FTP]
1 minute of recover at zone recovery [ERG watts = 50% of FTP]
15 seconds of jump at zone sub-maximal [ERG watts = 205% of FTP]
1 minute of recover at zone recovery [ERG watts = 50% of FTP]
15 seconds of jump at zone maximal [ERG watts = 220% of FTP]
1 minute of recover at zone recovery [ERG watts = 45% of FTP]
15 seconds of last jump at zone sub-maximal [ERG watts = 190% of FTP]
1 minute 30 seconds of recover 2min at zone recovery [ERG watts = 50% of FTP]

Velosophy Loaded Sprints x 6

Do 20 min warmup.
From Horse Gates, 1 rider per lap is to lead out to Toilet Block. Pace should build & be high enough that HR starts to climb. From Toilet Block 30km/h sign sprint Loch Avenue intersection. Focus on leg speed.
Recover for rest of lap & regroup into bunch. Take turns leading out.
Finish sprints at 6.50am and cool down

Total Time: 01:15:00

Category: Sustained Power

Author: PommyTom

Intervals

20 minutes of Warm Up at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
20 minutes of Cool Down at zone endurance

VO2 Max intervals - 3 minutes x 5 reps

These are going to hurt a bit :) Luckily they are over quickly. 20 minutes warmup in Zone 2, then 3 minutes at Zone 5 wattage or HR. 3 minutes recovery, then repeat for a total of 5 intervals. Cool down for at least 20 minutes. DON'T make the mistake of starting these off too hard and tapering off - the last should be just as intense as the first. Enjoy :)

Total Time: 01:07:00

Category: Explosive Power

Author: deniskissane

Intervals

20 minutes [ERG watts = 65% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
20 minutes [ERG watts = 55% of FTP]

VO2MAX. 2 x 10 x (30'' + 30'')

Total Time: 00:39:00

Category: Sustained Power

Author: rafabaron

Intervals

10 minutes of Calentamiento [ERG watts = 65% of FTP]
30 seconds of Fast Forward 1 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 2 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 3 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 4 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 5 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 6 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 7 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 8 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 9 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 10 [ERG watts = 120% of FTP]
5 minutes of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 1 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 2 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 3 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 4 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 5 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 6 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 7 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 8 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 9 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 10 [ERG watts = 120% of FTP]
5 minutes of Cool Down [ERG watts = 60% of FTP]

LT-W5: 2 x 20-minute Int w/ Neuromuscular Power Bursts

After a warm-up do one 10-minute interval at Threshold, followed by 10 minutes of recovery. Then ride at Threshold for 20-30 minutes, followed by ten 20-second bursts. For the bursts, start out of the saddle and push your cadence to 100 rpm in all-out intervals - hammer these. Rest 2-3 minutes between intervals. Cool Down.

Total Time: 01:21:20

Category: Sustained Power

Author: coop5280

Intervals

10 minutes of warm up at zone recovery

Block: Main Set

10 minutes of TT effort at zone lactate threshold with heart rate lactate threshold
10 minutes of Rest at zone recovery with heart rate recovery
20 minutes of Threshold at zone lactate threshold with heart rate lactate threshold
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX

10 minutes of Cooldown at zone recovery with heart rate recovery

Header Links

Navigation

User login

Public Workouts by Rating

Tony-45 Min-Threshold 2x8M & Sprint 6x30s

Block: Cadence Work

TheSufferFest.com's Violator

Basic intervals

The FTP sprint

Block: Intervals

Block: Intervals

Block: Intervals

3 x 7.5 min Z4, 3.5 min rest

*Short Race Warmup (TT and Crit) with Watt Zones

Block: 4x15sec at 1min rest

Velosophy Loaded Sprints x 6

VO2 Max intervals - 3 minutes x 5 reps

VO2MAX. 2 x 10 x (30'' + 30'')

LT-W5: 2 x 20-minute Int w/ Neuromuscular Power Bursts

Block: Main Set

Useful Gear


Header Links Public Workouts Public Workouts by Author Public Workouts by Rating Recovery Workouts Endurance Workouts Sustained Power Workouts Explosive Power Workouts Muscular Endurance Workouts Speed Endurance Workouts Speed Workouts Strength Workouts Technique Workouts Testing Workouts Misc Workouts Groups Forum Blog Help Contact TheSufferFest! Ride-Fit