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spin ups & iso legs

Spin UPS

And isolation legs

Total Time: 01:00:00
Category: Technique
Author: abutts


Total Time: 00:25:00
Category: Misc.
Author: Didi_N

One hour M2 Muscular endurance 3 x 9min, zone 4-5

Total Time: 01:00:00
Category: Muscular endurance
Author: dustinflint

SS4 Aero Position

8 x 3 in aero positon at 95 rpm

Total Time: 01:10:00
Category: Technique
Author: Markchandler

20min x 2 at sweetspot with spikes

Total Time: 01:00:00
Category: Sustained Power
Author: J4M1EB

VO2 Max 3 minute intervals

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

5x5 min intervals

Total Time: 01:00:00
Category: Sustained Power
Author: 10158947124710237@facebook

MAP test

For less than 365 MAP
Warm up 10mins@160W, 5x60s@110rpm@200W,220W,240W,260W & 280W with 60sec easy pedalling. 5mins recovery
MAP Start at 200W increasing 5W/20sec until exhaustion.
Warm down easy 15mins

Total Time: 00:50:20
Category: Testing
Author: gmolony

5 minute threshold Intervals

Warm up.
2 mins @ 40% FTP
2 mins @50% FTP
2 mins @60% FTP
1 min @40% FTP

30s @ 100% FTP
30s @ 40% FTP
30s @ 100% FTP
30s @ 40% FTP
30s @ 100% FTP
30s @ 40% FTP

1 min @40% FTP

Main Set
5 x 5 minute @95% threshold intervals with 2 1/2 min recovery

Warm Down
5 mins @ 40% FTP

Total Time: 00:51:00
Category: Sustained Power
Author: bikescience

Russian Steps

100 per cent all-out efforts followed by really steady recovery and are great to add on to the end of a session. This session, despite being short, will hurt and isn’t for the faint-hearted. Give yourself at least 5min recovery between sets if you want to do more than one set.

Total Time: 00:08:00
Category: Speed endurance
Author: simond