Public Workouts by Rating

Six minutes of pain - 2 x ( 3 x (1min@150%FTP / 1 min Rest))

Warm up:
# 5 minutes @ 50% FTP
# 5 minutes @ 60% FTP
# 5.5 minutes @ 70% FTP (including 3 x 30sec bursts)
# 5 minutes @ 55% FTP
First Set:
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP

Recovery:
# 3 minutes @ 45% FTP

Second Set:
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP

Cool Down:
# 10 minutes @ 50% FTP

Total Time: 00:43:30

Category: Misc.

Author: silicon

Intervals

5 minutes of Warm Up - 5 minutes @ 50% FTP [ERG watts = 50% of FTP]
5 minutes of Warm Up - 5 minutes @ 60% FTP [ERG watts = 60% of FTP]
30 seconds of Burst 30 sec 100%FTP [ERG watts = 100% of FTP]
2 minutes of Warm Up - 2 minutes @ 70% FTP [ERG watts = 70% of FTP]
30 seconds of Burst 30 sec 100%FTP [ERG watts = 100% of FTP]
2 minutes of Warm Up - 2 minutes @ 70% FTP [ERG watts = 70% of FTP]
30 seconds of Burst 30 sec 100%FTP [ERG watts = 100% of FTP]
5 minutes of Warm Up - 5 minutes @ 55% FTP [ERG watts = 55% of FTP]
1 minute of 1 minute @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minutes @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minutes @ 150% FTP [ERG watts = 150% of FTP]
3 minutes of Recovery - 3 minutes @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minute @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minute @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minute @ 150% FTP - Last One! [ERG watts = 150% of FTP]
10 minutes of Warm down - 10 minutes @ 50% FTP [ERG watts = 50% of FTP]

Coach Sufferfest Local Hero

This is my rebuild of Sufferfest Local Hero. It's designed for Kickr.

Total Time: 01:18:47

Category: Misc.

Author: erutangis

Intervals

1 minute 30 seconds at zone recovery [ERG watts = 20% of FTP]
2 minutes 18 seconds at zone recovery [ERG watts = 30% of FTP]
5 minutes 2 seconds at zone recovery [ERG watts = 50% of FTP]
34 seconds at zone recovery [ERG watts = 30% of FTP]
16 seconds at zone recovery [ERG watts = 50% of FTP]
31 seconds at zone endurance [ERG watts = 75% of FTP]
29 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute 1 seconds at zone endurance [ERG watts = 75% of FTP]
44 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 40 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 17 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 25 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
41 seconds at zone sub-LT [ERG watts = 91% of FTP]
3 minutes 19 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute 20 seconds at zone super-LT [ERG watts = 100% of FTP]
1 minute 38 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 10 seconds at zone recovery [ERG watts = 35% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 10 seconds at zone recovery [ERG watts = 35% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 15 seconds at zone recovery [ERG watts = 35% of FTP]
13 seconds at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes 49 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 11 seconds at zone recovery [ERG watts = 35% of FTP]
2 minutes 59 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 43 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
15 seconds at zone sub-maximal [ERG watts = 130% of FTP]
1 minute 52 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
35 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
15 seconds at zone sub-maximal [ERG watts = 130% of FTP]
53 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
41 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
16 seconds at zone sub-maximal [ERG watts = 130% of FTP]
1 minute 3 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
39 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
16 seconds at zone sub-maximal [ERG watts = 130% of FTP]
47 seconds at zone recovery [ERG watts = 35% of FTP]

TCC 8x4min +10 Sweet Spot TT

Total Time: 01:30:00

Category: Misc.

Author: mwlife

Intervals

10 minutes of Warm Up at zone endurance [ERG watts = 56% of FTP]
1 minute of Ramp 1 at zone endurance [ERG watts = 62% of FTP]
3 minutes of Ramp 2 at zone endurance [ERG watts = 72% of FTP]
3 minutes of Ramp 3 at zone endurance [ERG watts = 82% of FTP]
3 minutes of Ramp 4 at zone sub-LT [ERG watts = 93% of FTP]
5 minutes of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
5 minutes of Active at zone endurance [ERG watts = 56% of FTP]
10 minutes of Sweet Spot at zone sub-LT [ERG watts = 94% of FTP]
6 minutes of Cool Down at zone recovery [ERG watts = 46% of FTP]

TheSufferFest.com's Downward Spiral

Bring this workout to life. Get The Sufferfest's Downward Spiral training video. Available at http://www.thesufferfest.com/video-sufferfests/details-downward-spiral
Start workout clock when words "Downward Spiral" appear on the screen (@ 52 seconds)

Total Time: 01:01:05

Category: Speed

Author: Ransom

Intervals

1 minute 6 seconds at zone recovery [ERG watts = 50% of FTP]
3 minutes 8 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 33 seconds at zone endurance [ERG watts = 76% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 9 seconds at zone endurance [ERG watts = 76% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
51 seconds at zone endurance [ERG watts = 76% of FTP]
2 minutes 12 seconds at zone sub-maximal [ERG watts = 134% of FTP]
2 minutes 9 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 45 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 59 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 35 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 40 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 18 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 22 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 7 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 8 seconds at zone recovery [ERG watts = 50% of FTP]
47 seconds at zone sub-maximal [ERG watts = 140% of FTP]
53 seconds at zone recovery [ERG watts = 50% of FTP]
34 seconds at zone sub-maximal [ERG watts = 140% of FTP]
37 seconds at zone recovery [ERG watts = 50% of FTP]
18 seconds at zone sub-maximal [ERG watts = 140% of FTP]
5 minutes 18 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 5 seconds at zone sub-maximal [ERG watts = 134% of FTP]
2 minutes 12 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 49 seconds at zone sub-maximal [ERG watts = 134% of FTP]
2 minutes 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 33 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 41 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 16 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 23 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 9 seconds at zone recovery [ERG watts = 50% of FTP]
46 seconds at zone sub-maximal [ERG watts = 140% of FTP]
50 seconds at zone recovery [ERG watts = 50% of FTP]
30 seconds at zone sub-maximal [ERG watts = 140% of FTP]
37 seconds at zone recovery [ERG watts = 50% of FTP]
16 seconds at zone sub-maximal [ERG watts = 140% of FTP]
26 seconds at zone recovery [ERG watts = 50% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
23 seconds at zone recovery [ERG watts = 50% of FTP]
15 seconds at zone sub-maximal [ERG watts = 140% of FTP]
23 seconds at zone recovery [ERG watts = 50% of FTP]
15 seconds at zone sub-maximal [ERG watts = 140% of FTP]
5 minutes 31 seconds at zone recovery [ERG watts = 50% of FTP]

3 x 9 minute "Threshold Pyramids"

10 minute warm up
3 set of 9 minute "Threshold Pyramids" - gradual increases in power until peak reached at 105% FTP then decrease
3 mins recovery between intervals
8 mins warm down

A pretty tough session this one. Will really work on your ability to stay relaxed riding at or above threshold pace. Concentrate on keeping the upper body still and relaxed and the cadence smooth as the power increases. It'll still feel hard on the way down from the top of each pyramid. Focus on keeping god form all the way through.

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

Total Time: 00:51:00

Category: Endurance

Author: bikescience

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 = 85% of FTP]
1 minute of Build 2 [ERG watts = 90% of FTP]
1 minute of Build 3 [ERG watts = 95% of FTP]
1 minute of Build 4 [ERG watts = 100% of FTP]
1 minute of Ouch! [ERG watts = 105% of FTP]
1 minute of Decrease 1 [ERG watts = 100% of FTP]
1 minute of Decrease 2 [ERG watts = 95% of FTP]
1 minute of Decrease 3 [ERG watts = 90% of FTP]
1 minute of Last One! [ERG watts = 85% of FTP]
3 minutes of Recovery [ERG watts = 40% of FTP]
1 minute of Build 1 [ERG watts = 85% of FTP]
1 minute of Build 2 [ERG watts = 90% of FTP]
1 minute of Build 3 [ERG watts = 95% of FTP]
1 minute of Build 4 [ERG watts = 100% of FTP]
1 minute of Ouch! [ERG watts = 105% of FTP]
1 minute of Decrease 1 [ERG watts = 100% of FTP]
1 minute of Decrease 2 [ERG watts = 95% of FTP]
1 minute of Decrease 3 [ERG watts = 90% of FTP]
1 minute of Last One! [ERG watts = 85% of FTP]
3 minutes of Recovery [ERG watts = 40% of FTP]
1 minute of Build 1 [ERG watts = 85% of FTP]
1 minute of Build 2 [ERG watts = 90% of FTP]
1 minute of Build 3 [ERG watts = 95% of FTP]
1 minute of Build 4 [ERG watts = 100% of FTP]
1 minute of Ouch! [ERG watts = 105% of FTP]
1 minute of Decrease 1 [ERG watts = 100% of FTP]
1 minute of Decrease 2 [ERG watts = 95% of FTP]
1 minute of Decrease 3 [ERG watts = 90% of FTP]
1 minute of Last One! [ERG watts = 85% of FTP]
2 minutes of Recovery 1 [ERG watts = 60% of FTP]
2 minutes of Recovery 2 [ERG watts = 50% of FTP]
4 minutes of Recovery 3 [ERG watts = 40% of FTP]

2 x 10 Sub-LT with Overgear

Total Time: 01:25:00

Category: Misc.

Author: fluxcap

Intervals

10 minutes of Warmup at zone recovery
5 minutes of Endurace at zone endurance

Block: 2 x 7 Overgear

7 minutes of Overgear at zone lactate threshold
5 minutes of Active Recovery at zone endurance
7 minutes of Overgear at zone lactate threshold
5 minutes of Active Recovery at zone endurance

Block: 3 x 10 Sub-LT

10 minutes of Sub-LT at zone sub-LT
2 minutes of Active Recovery at zone recovery
10 minutes of Sub-LT at zone sub-LT
2 minutes of Active Recovery at zone recovery
10 minutes of Sub-LT at zone sub-LT
2 minutes of Active Recovery at zone recovery

10 minutes of Cool Down at zone recovery

8x 30sec Sprints

Total Time: 01:01:00

Category: Misc.

Author: Hammy

Intervals

5 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
2 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
8 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
5 minutes of Zone 1 at cadence 95 and zone recovery [ERG watts = 50% of FTP]

5x5 min intervals

Total Time: 01:00:00

Category: Sustained Power

Author: 10158947124710237@facebook

Intervals

10 minutes of Warm up at zone recovery

Block: intervals

5 minutes of 5 min on at zone lactate threshold
4 minutes of 4 min off at zone recovery
5 minutes of 5 min on at zone lactate threshold
4 minutes of 4 min off at zone recovery
5 minutes of 5 min on at zone lactate threshold
4 minutes of 4 min off at zone recovery
5 minutes of 5 min on at zone lactate threshold
4 minutes of 4 min off at zone recovery
5 minutes of 5 min on at zone lactate threshold
4 minutes of 4 min off at zone recovery

5 minutes of cooldown at zone recovery

Enduro Pyramids Longer

A longer Enduro/sub-LT pyramid, X3

Total Time: 00:47:00

Category: Endurance

Author: MichaelCPA1

Intervals

5 minutes of Warm up at zone recovery
3 minutes of Pyramid #1 at zone endurance
2 minutes at zone sub-LT
1 minute at zone lactate threshold
2 minutes at zone sub-LT
3 minutes at zone endurance
2 minutes at zone recovery
3 minutes of Pyramid #2 at zone endurance
2 minutes at zone sub-LT
1 minute at zone lactate threshold
2 minutes at zone sub-LT
3 minutes at zone endurance
2 minutes at zone recovery
3 minutes of Pyramid #3 at zone endurance
2 minutes at zone sub-LT
1 minute at zone lactate threshold
2 minutes at zone sub-LT
3 minutes at zone endurance
5 minutes of Cool down at zone recovery

TriVelo FTP Test

warm up
1.
min 20 min build the watts from 50%-70% average @90-100 rpm
2.
3 x 1min efforts @85%/100%/120% watts with 3 min recovery
stay seated and ride @60/rpm
3.
1x8 min effort build the watts from 75%-100% last 2 min at best power
4.
5 min easy roll
6.
then power test
ftp power test /20 min power test
its best to start conservatively
you need to try to hold an even pace across the entire 20 min
not good to start too had and struggle for the last 5 min
you select the watts you think you can hold for 20 min..you select the cadence
7.
20 min easy warm down

Total Time: 01:25:00

Category: Testing

Author: fbn3786

Intervals

20 minutes of Warm up build watts from 50-70% at cadence 90 to 100 and zone endurance
1 minute of Effort 1@85% at cadence 60 [ERG watts = 85% of FTP]
3 minutes of Recovery at zone recovery
1 minute of Effort 2@100% at cadence 60 [ERG watts = 100% of FTP]
3 minutes of Recovery at zone recovery
1 minute of Effort 3@120% at cadence 60 [ERG watts = 120% of FTP]
3 minutes of Recovery at zone recovery
8 minutes of Build up 75-100% in 2min blocks at zone sub-maximal
5 minutes of Recovery at zone recovery
20 minutes of FTP Test at zone sub-maximal
20 minutes of Cool down at zone recovery

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Public Workouts by Rating

Six minutes of pain - 2 x ( 3 x (1min@150%FTP / 1 min Rest))

Coach Sufferfest Local Hero

TCC 8x4min +10 Sweet Spot TT

TheSufferFest.com's Downward Spiral

3 x 9 minute "Threshold Pyramids"

2 x 10 Sub-LT with Overgear

Block: 2 x 7 Overgear

Block: 3 x 10 Sub-LT

8x 30sec Sprints

5x5 min intervals

Block: intervals

Enduro Pyramids Longer

TriVelo FTP Test

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