Public Workouts by Rating
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
Ride Fit Miramar Lake Loops
Experience "real ride" action by getting the Ride Fit Miramar Lake Loops training video from http://www.ride-fit.com/Shopping/Ride-Fit-Miramar-Lake-Loops.html?source.... 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.
Aerobic Peak Power Output test for 425-475 W and VO2max estimation
Aerobic Peak Power Output (PPO) test starting @ 275W. This test is based on the Hawley & Noakes European Journal of Applied Physiology 1992 test.
This is a step test with 2.5 min duration for each stage, the first increase in wattage is 50 watts, and 25 watts for subsequent stages.
The first stage is set at at 3.33 w/kg. Taking that into consideration this particular test would be suited for 'average' competitive cyclists of ~82 kg. Or cyclists with other body mass values expected to have a PPO between 425 and 475 W.
PPO in watts is calculated as follows:
Wattage of last stage + ( (time spent in last stage/150)*25 )
Estimation of VO2max based on PPO:
VO2max (L/min) = (0.01141 * PPO) + 0.435
For questions e-mail me: metacycling@gmail.com
Over Under Threshold booster. 2mins @ 85% followed by 2mins @ 105% for 10 mins.
2 mins at 85% followed by 105% for 10 mins. Used as a quick threshold booster, as described by Alex Dowsett.
TheSufferFest.com's Blender
Bring this workout to life. Get The Sufferfest's Blender training video. Available at www.thesufferfest.com/video-sufferfests/blender
Start workout clock when word "Blender" appears on the screen (@ 1:17)
2 x 15 min threshold intervals with 15s micro recoveries
Threshold session. 2 x 15 mins as repeats of 45s on, 15s off at 95% of FTP
10 mins warm up
15 min effort
5 mins easy
15 minute effort
5 mins warm down
A good introduction to threshold work. Less demanding than a holding a continuous sub threshold target power.
Erg values are set as a % of FTP so ensure your FTP values are set correctly in your personal profile!
ZC: Over-Unders (Sweet Spot) 4 x 5
Over unders are performed with the first part of the interval at FULL GAS, then settling in to the prescribed wattage, then finishing again with a FULL GAS effort. Teaching you to clear the lactic acid from the system and respond to hard efforts at the beginning of a tough section in a ride or race
4 x 5 minutes. First 30 seconds of interval is full gas, then settle into between 198-231 watts. Finish with last 30 seconds, Full Gas
5 minutes off
TR Carson +4
12x 5-7 min intervalls between 88-94% ftp total of 72 min (sweet spot work)
Goal: muscular endurance