Public Workouts by Rating

Pyramid Hour

Total Time: 01:00:00

Category: Misc.

Author: 607595485@facebook

5 minutes of Warm Up at cadence 90
1 minute of On at cadence 110
1 minute of Off at cadence 90
2 minutes of On at cadence 110
2 minutes of Off at cadence 90
3 minutes of On at cadence 110
3 minutes of Off at cadence 90
4 minutes of On at cadence 110
4 minutes of Off at cadence 90
5 minutes of On at cadence 110
5 minutes of Off at cadence 90
4 minutes of On at cadence 110
4 minutes of Off at cadence 90
3 minutes of On at cadence 110
3 minutes of Off at cadence 90
2 minutes of On at cadence 110
2 minutes of Off at cadence 90
1 minute of On at cadence 110
6 minutes of Cool Down at cadence 90

z1/z2

Total Time: 02:55:00

Category: Misc.

Author: laurenchandler

Intervals

5 minutes [ERG watts = 50% of FTP]
10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 60% of FTP]
30 minutes [ERG watts = 62% of FTP]
30 minutes [ERG watts = 64% of FTP]
30 minutes [ERG watts = 66% of FTP]
10 minutes [ERG watts = 70% of FTP]
10 minutes [ERG watts = 72% of FTP]
10 minutes [ERG watts = 74% of FTP]
10 minutes [ERG watts = 76% of FTP]

2 x 20 min Tempo wahooo

Total Time: 01:10:00

Category: Misc.

Author: SCC

Intervals

5 minutes of warm up at zone recovery [ERG watts = 50% of FTP]
5 minutes of Warm up 2 at zone endurance [ERG watts = 55% of FTP]
20 minutes of Tempo at cadence 90 to 100 and zone sub-LT [ERG watts = 75% of FTP]
5 minutes of recovery at zone endurance [ERG watts = 60% of FTP]
20 minutes of Tempo at cadence 90 to 100 and zone sub-LT [ERG watts = 75% of FTP]
5 minutes of recovery at zone endurance [ERG watts = 60% of FTP]
5 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
5 minutes of cool down at zone recovery [ERG watts = 55% of FTP]

SufferFest Angels 2015v12

Bring this workout to life. Get The Sufferfest's Angels training video. Available at www.thesufferfest.com/video-sufferfests/details-angels
Start workout clock when word "Angels" appears on the screen (@ 1:13)

Total Time: 00:55:41

Category: Muscular endurance

Author: paulknellwolf

Intervals

47 seconds of Intro RPE 2.0 [ERG watts = 50% of FTP]
1 minute 30 seconds of Warmup 1 RPE 4.0 at cadence 90 [ERG watts = 70% of FTP]
1 minute of Warmup 2 RPE 6.0 at cadence 90 [ERG watts = 85% of FTP]
1 minute 17 seconds of Warmup 3 RPE 6.5 at cadence 90 [ERG watts = 90% of FTP]
1 minute of Warmup 4 RPE 7.0 at cadence 100 [ERG watts = 95% of FTP]
20 seconds of Warmup 5 RPE 8.0 at cadence 100 [ERG watts = 105% of FTP]
40 seconds of Warmup 6 RPE 7.0 at cadence 100 [ERG watts = 95% of FTP]
43 seconds of Warmup 7 RPE 6.0 at cadence 90 [ERG watts = 85% of FTP]
1 minute of Up and Over 1 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 2 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
1 minute of Up and Over 3 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 4 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
1 minute of Up and Over 5 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 6 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
1 minute of Up and Over 7 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 8 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
1 minute of Up and Over 9 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 10 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
3 minutes of Relax RPE 3.0 at cadence 90 [ERG watts = 56% of FTP]
38 seconds of Climb 1 - 1 RPE 6.5 at cadence 75 [ERG watts = 90% of FTP]
46 seconds of Climb 1 - 2 RPE 7.5 at cadence 75 [ERG watts = 100% of FTP]
1 minute 3 seconds of Climb 1 - 3 RPE 8.0 at cadence 75 [ERG watts = 105% of FTP]
48 seconds of Climb 1 - 4 RPE 9.0 at cadence 75 [ERG watts = 120% of FTP]
34 seconds of Climb 1 - 5 RPE 7.0 at cadence 90 [ERG watts = 95% of FTP]
23 seconds of Climb 1 - 6 RPE 7.5 at cadence 75 [ERG watts = 100% of FTP]
34 seconds of Climb 1 - 7 RPE 8.5 at cadence 75 [ERG watts = 110% of FTP]
1 minute 31 seconds of Climb 1 - 8 RPE 7.5 at cadence 75 [ERG watts = 100% of FTP]
1 minute 27 seconds of Climb 1 - 9 RPE 8.0 at cadence 75 [ERG watts = 105% of FTP]
16 seconds of Climb 1 - 10 RPE 10 at cadence 90 [ERG watts = 140% of FTP]
4 minutes of Recovery RPE 3.0 at cadence 90 [ERG watts = 56% of FTP]
7 seconds of Climb 2 - 1 RPE 6.5 at cadence 80 [ERG watts = 90% of FTP]
13 seconds of Climb 2 - 2 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
26 seconds of Climb 2 - 3 RPE 7.0 at cadence 90 [ERG watts = 95% of FTP]
2 minutes 4 seconds of Climb 2 - 4 RPE 7.5 at cadence 80 [ERG watts = 100% of FTP]
19 seconds of Climb 2 - 5 RPE 7.0 at cadence 80 [ERG watts = 95% of FTP]
13 seconds of Climb 2 - 6 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
1 minute 18 seconds of Climb 2 - 7 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
2 minutes 17 seconds of Climb 2 - 8 RPE 8.5 at cadence 80 [ERG watts = 110% of FTP]
11 seconds of Climb 2 - 9 RPE 9.0 at cadence 100 [ERG watts = 120% of FTP]
52 seconds of Climb 2 - 10 RPE 8.5 at cadence 80 [ERG watts = 110% of FTP]
4 minutes of Recovery RPE 3.0 at cadence 90 [ERG watts = 56% of FTP]
28 seconds of Climb 3 - 1 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
15 seconds of Climb 3 - 2 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
58 seconds of Climb 3 - 3 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
14 seconds of Climb 3 - 4 RPE 8.5 at cadence 80 [ERG watts = 110% of FTP]
25 seconds of Climb 3 - 5 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
13 seconds of Climb 3 - 6 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
35 seconds of Climb 3 - 7 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
13 seconds of Climb 3 - 8 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
16 seconds of Climb 3 - 9 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
10 seconds of Climb 3 - 10 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
32 seconds of Climb 3 - 11 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
9 seconds of Climb 3 - 12 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
14 seconds of Climb 3 - 13 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
15 seconds of Climb 3 - 14 RPE 7.0 at cadence 80 [ERG watts = 95% of FTP]
38 seconds of Climb 3 - 15 RPE 8.5 at cadence 80 [ERG watts = 110% of FTP]
26 seconds of Climb 3 - 16 RPE 7.5 at cadence 80 [ERG watts = 100% of FTP]
1 minute of Climb 3 - 17 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
14 seconds of Climb 3 - 18 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
24 seconds of Climb 3 - 19 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
21 seconds of Climb 3 - 20 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
3 minutes 24 seconds of Recovery RPE 3.0 at cadence 95 [ERG watts = 56% of FTP]

TR Carson +4

12x 5-7 min intervalls between 88-94% ftp total of 72 min (sweet spot work)

Goal: muscular endurance

Total Time: 02:00:00

Category: Muscular endurance

Author: mwlife

Intervals

3 minutes of Warm Up [ERG watts = 50% of FTP]
3 minutes of 64 Percent [ERG watts = 64% of FTP]
3 minutes of 77 Percent [ERG watts = 77% of FTP]
3 minutes of 90 Percent [ERG watts = 90% of FTP]
5 minutes of 50 Percent [ERG watts = 50% of FTP]
5 minutes of 88 Percent 1 [ERG watts = 88% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
5 minutes of 92 Percent 2 [ERG watts = 92% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
6 minutes of 90 Percent 3 [ERG watts = 90% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
6 minutes of 94 Percent 4 [ERG watts = 94% of FTP]
4 minutes of 50 Percent [ERG watts = 50% of FTP]
7 minutes of 88 Percent 1 [ERG watts = 88% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
7 minutes of 92 Percent 2 [ERG watts = 92% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
7 minutes of 90 Percent 3 [ERG watts = 90% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
7 minutes of 94 Percent 4 [ERG watts = 94% of FTP]
4 minutes of 50 Percent [ERG watts = 50% of FTP]
6 minutes of 88 Percent 1 [ERG watts = 88% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
6 minutes of 92 Percent 2 [ERG watts = 92% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
5 minutes of 90 Percent 3 [ERG watts = 90% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
5 minutes of 94 Percent 4 [ERG watts = 94% of FTP]
5 minutes of 50 Percent [ERG watts = 50% of FTP]

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

Intervals

15 minutes of warm up
20 minutes at zone lactate threshold
5 minutes at zone recovery
20 minutes at zone lactate threshold
5 minutes at zone recovery
20 minutes at zone lactate threshold
10 minutes of cool down at zone recovery

Race Tune Up

Pre-race tune up ride

Total Time: 01:24:30

Category: Recovery

Author: Markchandler

Intervals

7 minutes 30 seconds of Easy [ERG watts = 56% of FTP]
7 minutes 30 seconds of Easy [ERG watts = 65% of FTP]
15 minutes of Steady [ERG watts = 70% of FTP]
1 minute of Anaerobic Capacity [ERG watts = 150% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
1 minute of Anaerobic Capacity [ERG watts = 150% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
1 minute of Anaerobic Capacity [ERG watts = 150% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
15 minutes of Steady [ERG watts = 70% of FTP]
30 seconds of Sprint [ERG watts = 175% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
30 seconds of Sprint [ERG watts = 180% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
30 seconds of Sprint [ERG watts = 185% of FTP]
5 minutes of Cool Down [ERG watts = 55% of FTP]
5 minutes of Cool Down [ERG watts = 50% of FTP]

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

Intervals

4 minutes of WarmUp at zone endurance
30 seconds of flatout at zone VO2-MAX
1 minute 30 seconds of recovery at zone recovery
45 seconds of flatout at zone VO2-MAX
2 minutes of recovery at zone endurance
1 minute of flatout at zone VO2-MAX
2 minutes of recovery at zone endurance
45 seconds of flatout at zone VO2-MAX
1 minute 30 seconds of recovery at zone endurance
30 seconds of flatout at zone VO2-MAX
1 minute 30 seconds of recovery at zone endurance
10 seconds of sprint at zone sub-maximal
50 seconds of threshold at zone super-LT
10 seconds of sprint at zone sub-maximal
2 minutes 50 seconds of warmdown at zone recovery

leg opener

Total Time: 00:45:00

Category: Misc.

Author: sorapp

Intervals

15 minutes of warm up [ERG watts = 45% of FTP]
1 minute of hardest [ERG watts = 145% of FTP]
6 minutes of recover [ERG watts = 45% of FTP]
1 minute 30 seconds of harder [ERG watts = 125% of FTP]
6 minutes of recover [ERG watts = 45% of FTP]
1 minute of hard [ERG watts = 115% of FTP]
14 minutes 30 seconds of coll down [ERG watts = 45% of FTP]

1. HIIT , FTP 100% - 125% 1 minuut intervallen

Piramide

15 minuten WU

1 minuut 100% FTP
1 minuut rust
1 minuut 105% FTP
1 minuut rust

etc. tot 1 minuut 125% FTP
Hierna van 1 minuut 125% FTP terug naar 100% FTP

5 min rust

5 minuten 100% FTP

10 minuten Cool Down

Total Time: 00:46:00

Category: Explosive Power

Author: Wahoo2019

Intervals

15 minutes of WU [ERG watts = 70% of FTP]
1 minute of P [ERG watts = 100% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 105% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 110% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 115% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 120% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 125% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 120% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 115% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 110% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 105% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 100% of FTP]
10 minutes of Cooldown [ERG watts = 55% of FTP]

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Public Workouts by Rating

Pyramid Hour

z1/z2

2 x 20 min Tempo wahooo

SufferFest Angels 2015v12

TR Carson +4

20 min Threshold Intervals

Race Tune Up

20 min Hi Intensity workout GCN

leg opener

1. HIIT , FTP 100% - 125% 1 minuut intervallen

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