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E2 Rolling Hilly Course

Endurance workout with hill simulation

Total Time: 01:37:30
Category: Endurance
Author: Karman

90 mins Tempo/Threshold Surges

90 mins Tempo/Threshold Surges
Warm Up = 10 mins increase Power up to 80% FTP
Main Set = 70 mins @ 75 - 80% FTP with 2 x 30 mins @ 80 - 85% FTP.
Surge at threshold 95 – 100% FTP for 1 minute every 4th minute.
Cool Down = 10 mins @ 60% FTP

Total Time: 01:30:15
Category: Sustained Power
Author: silicon

Recovery Roll

Total Time: 00:48:00
Category: Recovery
Author: 737296549@facebook

TheSufferFest.com's A Very Dark Place

Bring this workout to life. Get The Sufferfest's A Very Dark Place training video. Available at www.thesufferfest.com/video-sufferfests/a-very-dark-place
Start workout clock when words " A Very Dark Place" appear on the screen (@ 1:15)

Total Time: 00:52:09
Category: Speed
Author: Ransom

MAP Test - 200W start with 25W 1 min increments

M.A.P Test
10 mins warm up - increase wattage 10 Watts per minute
1 minute easy
5 x 30 seconds hard with 30 seconds soft pedal
5 mins east prep
Ramp - start @ 200W with inc of 25W per minute
Continue until power target can no longer be held
REST
FTP will be approx 75% of highest power maintained for the entire minute

Total Time: 00:36:30
Category: Testing
Author: bikescience

Endurance Tempo Drills

Total Time: 03:28:00
Category: Endurance
Author: fluxcap

2x 15min Zone 4 90pct FTP

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

ToB 2013 TT Course (46-49km/h)

ToB 2013 TT Course - Specific Workout
(46-49km/h average speed)
-------------------------------------------
5mins @105% 90-100rpm (first 1min PUNCH the hill)
40 seconds @110% from slow start/grind.
4:30 @105-110% 85-90rpm (punch the hill at 3-3:30)
U - Turn!
3:30 @85-90% First minute at 100-105%. High cadence.
3:15 @100-110%.
30 seconds all out!

Total Time: 00:18:00
Category: Strength
Author: GPLama

2:30 Ironman 70.3 Mont Tremblant

Based on a Best Bike Split generated plan for a simulated 2h30min Mont Tremblant 70.3. Meant for use with a KICKR.

Added a 10min warm up and a 5min cool down.

Data used to build the Best Bike Split model was recorded from my Garmin during the 2014 70.3 at Mont Tremblant.

Total Time: 02:44:21
Category: Muscular endurance
Author: sckor

1x8 @95% 1x18 @ 90% 1x28 @ 86%

Sub threshold muscular endurance Builder

Total Time: 03:23:00
Category: Endurance
Author: MHodge