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20 x (30+30sec) - As a % of 5min power

20 x(30+30sec)
30 sec @ 100% 5 minute power
30 sec @50% 5 minute power

***You must enter your current 5 minute power as your 'Threshold Watts(FTP)' on your iPhone and select 'Override server' ***

Total Time: 00:50:00
Category: Misc.
Author: xbgs351

Mix Up Kitchen Sink Anaerobic Cap/Tempo

Mix Up Kitchen Sink Anaerobic Cap/Tempo
Type: Bike
Planned Duration: 2:00
Planned TSS: 130
Description: Mix Up/Kitchen Sink Anaerobic Capacity/Tempo (100+ TSS)
Warm Up = 10 mins increase power up to 90% FTP
Main Session – 90+ minutes with
8 x 20 seconds @ 150% + with 3 mins recovery 90+ RPM
Then 5 minutes easy @ 70% FTP
4 x 1 min @ 150%+ with 3 - 4 mins recovery 90+ RPM
Then 5 minutes easy @ 70% FTP
4 x 3 minutes @ 112% FTP , 70 – 100 RPM with 5 mins recovery between efforts easy 90+ RPM
Then 5 minutes easy @ 70% FTP
1 x 20 minutes @ 75% FTP
Cool Down = 10 mins @ 70 – 50% FTP

Total Time: 02:00:40
Category: Speed endurance
Author: silicon

3 mins at 90% FTP

8 sets

Total Time: 01:05:00
Category: Misc.
Author: DHarwood

Overgear/FastCadence w/ climbing blocks

10 min WU

SubLT/OG/FCAD

3 min, z3, 90-100rpm
2 min, OG, z4a, 50-60rpm
4 min, z3, 90-100rpm
3 min, OG, z4a, 50-60rpm
3 min, FCAD, z3, 100+rpm
2 min recovery

Repeat x 1

SubLT/LT block (use climbing block)

5 min, z3, 90-100rpm
4 min, z4a, 80-90rpm
3 min, z3, 70-80rpm
2 min, z4a, 80-90rpm
1 min, z3, 90-100rpm
1 min, z5, 100-110rpm

10 min Cool Down

Total Time: 00:53:00
Category: Sustained Power
Author: Ransom

z1/z2

Total Time: 02:55:00
Category: Misc.
Author: laurenchandler

2x20 Sub-LT

Total Time: 01:45:00
Category: Misc.
Author: fluxcap

2x 15min Zone 4 90pct FTP

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

VO2-W6: Race Winning Intervals

Start with a sprint for 30s to break away, then hold FTP for 3 min, then a 10s sprint for the win.

Total Time: 01:28:40
Category: Speed endurance
Author: Markchandler

4 x 10min VO2max workout at 105% of FTP

Fours sets of 10 minute VO2max efforts @ 105% of FTP with 5 min easy @ 55% of FTP in between.

Total Time: 01:35:00
Category: Sustained Power
Author: kburst

Race openers

Openers with 5 Min tempo and 5 1 Min effors.

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