Public Workouts by Rating

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

Total Time: 01:00:00

Category: Sustained Power

Author: alecarmona

Intervals

10 minutes of warm up at zone recovery
30 seconds of fg at zone maximal
4 minutes of SS at zone lactate threshold
30 seconds of fg at zone maximal
5 minutes of rest at zone recovery
30 seconds of fg at zone maximal
4 minutes of SS at zone lactate threshold
30 seconds of fg at zone maximal
5 minutes of rest at zone recovery
30 seconds of fg at zone maximal
4 minutes of SS at zone lactate threshold
30 seconds of fg at zone maximal
5 minutes of rest at zone recovery
30 seconds of fg at zone maximal
4 minutes of SS at zone lactate threshold
30 seconds of fg at zone maximal
5 minutes of rest at zone recovery
10 minutes of cool down at zone recovery

2x 10min 95pct FTP

Total Time: 01:00:00

Category: Misc.

Author: Hammy

Intervals

5 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
2 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
3 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 55% of FTP]
10 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 95% of FTP]
10 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
10 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 95% of FTP]
10 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 sub-LT [ERG watts = 80% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]

HIIT 3x10' (15'' @150%; 15'' @ 60%) 5' @ 75% in Between

Total Time: 01:00:00

Category: Speed endurance

Author: mwlife

Intervals

10 minutes of Warm Up [ERG watts = 60% of FTP]
15 seconds of 15/1 [ERG watts = 150% of FTP]
15 seconds of Rest 1 [ERG watts = 60% of FTP]
15 seconds of 15/2 [ERG watts = 150% of FTP]
15 seconds of Rest 2 [ERG watts = 60% of FTP]
15 seconds of 15/3 [ERG watts = 150% of FTP]
15 seconds of Rest 3 [ERG watts = 60% of FTP]
15 seconds of 15/4 [ERG watts = 150% of FTP]
15 seconds of Rest 4 [ERG watts = 60% of FTP]
15 seconds of 15/5 [ERG watts = 150% of FTP]
15 seconds of Rest 5 [ERG watts = 60% of FTP]
15 seconds of 15/6 [ERG watts = 150% of FTP]
15 seconds of Rest 6 [ERG watts = 60% of FTP]
15 seconds of 15/7 [ERG watts = 150% of FTP]
15 seconds of Rest 7 [ERG watts = 60% of FTP]
15 seconds of 15/8 [ERG watts = 150% of FTP]
15 seconds of Rest 8 [ERG watts = 60% of FTP]
15 seconds of 15/9 [ERG watts = 150% of FTP]
15 seconds of Rest 9 [ERG watts = 60% of FTP]
15 seconds of 15/10 [ERG watts = 150% of FTP]
15 seconds of Rest 10 [ERG watts = 60% of FTP]
15 seconds of 15/11 [ERG watts = 150% of FTP]
15 seconds of Rest 11 [ERG watts = 60% of FTP]
15 seconds of 15/12 [ERG watts = 150% of FTP]
15 seconds of Rest 12 [ERG watts = 60% of FTP]
15 seconds of 15/13 [ERG watts = 150% of FTP]
15 seconds of Rest 13 [ERG watts = 60% of FTP]
15 seconds of 15/14 [ERG watts = 150% of FTP]
15 seconds of Rest 14 [ERG watts = 60% of FTP]
15 seconds of 15/15 [ERG watts = 150% of FTP]
15 seconds of Rest 15 [ERG watts = 60% of FTP]
15 seconds of 15/16 [ERG watts = 150% of FTP]
15 seconds of Rest 16 [ERG watts = 60% of FTP]
15 seconds of 15/17 [ERG watts = 150% of FTP]
15 seconds of Rest 17 [ERG watts = 60% of FTP]
15 seconds of 15/18 [ERG watts = 150% of FTP]
15 seconds of Rest 18 [ERG watts = 60% of FTP]
15 seconds of 15/19 [ERG watts = 150% of FTP]
15 seconds of Rest 19 [ERG watts = 60% of FTP]
15 seconds of 15/20 [ERG watts = 150% of FTP]
15 seconds of Rest 20 [ERG watts = 60% of FTP]
5 minutes of 75% [ERG watts = 75% of FTP]
15 seconds of 15/1 [ERG watts = 150% of FTP]
15 seconds of Rest 1 [ERG watts = 60% of FTP]
15 seconds of 15/2 [ERG watts = 150% of FTP]
15 seconds of Rest 2 [ERG watts = 60% of FTP]
15 seconds of 15/3 [ERG watts = 150% of FTP]
15 seconds of Rest 3 [ERG watts = 60% of FTP]
15 seconds of 15/4 [ERG watts = 150% of FTP]
15 seconds of Rest 4 [ERG watts = 60% of FTP]
15 seconds of 15/5 [ERG watts = 150% of FTP]
15 seconds of Rest 5 [ERG watts = 60% of FTP]
15 seconds of 15/6 [ERG watts = 150% of FTP]
15 seconds of Rest 6 [ERG watts = 60% of FTP]
15 seconds of 15/7 [ERG watts = 150% of FTP]
15 seconds of Rest 7 [ERG watts = 60% of FTP]
15 seconds of 15/8 [ERG watts = 150% of FTP]
15 seconds of Rest 8 [ERG watts = 60% of FTP]
15 seconds of 15/9 [ERG watts = 150% of FTP]
15 seconds of Rest 9 [ERG watts = 60% of FTP]
15 seconds of 15/10 [ERG watts = 150% of FTP]
15 seconds of Rest 10 [ERG watts = 60% of FTP]
15 seconds of 15/11 [ERG watts = 150% of FTP]
15 seconds of Rest 11 [ERG watts = 60% of FTP]
15 seconds of 15/12 [ERG watts = 150% of FTP]
15 seconds of Rest 12 [ERG watts = 60% of FTP]
15 seconds of 15/13 [ERG watts = 150% of FTP]
15 seconds of Rest 13 [ERG watts = 60% of FTP]
15 seconds of 15/14 [ERG watts = 150% of FTP]
15 seconds of Rest 14 [ERG watts = 60% of FTP]
15 seconds of 15/15 [ERG watts = 150% of FTP]
15 seconds of Rest 15 [ERG watts = 60% of FTP]
15 seconds of 15/16 [ERG watts = 150% of FTP]
15 seconds of Rest 16 [ERG watts = 60% of FTP]
15 seconds of 15/17 [ERG watts = 150% of FTP]
15 seconds of Rest 17 [ERG watts = 60% of FTP]
15 seconds of 15/18 [ERG watts = 150% of FTP]
15 seconds of Rest 18 [ERG watts = 60% of FTP]
15 seconds of 15/19 [ERG watts = 150% of FTP]
15 seconds of Rest 19 [ERG watts = 60% of FTP]
15 seconds of 15/20 [ERG watts = 150% of FTP]
15 seconds of Rest 20 [ERG watts = 60% of FTP]
5 minutes of 75% [ERG watts = 75% of FTP]
15 seconds of 15/1 [ERG watts = 150% of FTP]
15 seconds of Rest 1 [ERG watts = 60% of FTP]
15 seconds of 15/2 [ERG watts = 150% of FTP]
15 seconds of Rest 2 [ERG watts = 60% of FTP]
15 seconds of 15/3 [ERG watts = 150% of FTP]
15 seconds of Rest 3 [ERG watts = 60% of FTP]
15 seconds of 15/4 [ERG watts = 150% of FTP]
15 seconds of Rest 4 [ERG watts = 60% of FTP]
15 seconds of 15/5 [ERG watts = 150% of FTP]
15 seconds of Rest 5 [ERG watts = 60% of FTP]
15 seconds of 15/6 [ERG watts = 150% of FTP]
15 seconds of Rest 6 [ERG watts = 60% of FTP]
15 seconds of 15/7 [ERG watts = 150% of FTP]
15 seconds of Rest 7 [ERG watts = 60% of FTP]
15 seconds of 15/8 [ERG watts = 150% of FTP]
15 seconds of Rest 8 [ERG watts = 60% of FTP]
15 seconds of 15/9 [ERG watts = 150% of FTP]
15 seconds of Rest 9 [ERG watts = 60% of FTP]
15 seconds of 15/10 [ERG watts = 150% of FTP]
15 seconds of Rest 10 [ERG watts = 60% of FTP]
15 seconds of 15/11 [ERG watts = 150% of FTP]
15 seconds of Rest 11 [ERG watts = 60% of FTP]
15 seconds of 15/12 [ERG watts = 150% of FTP]
15 seconds of Rest 12 [ERG watts = 60% of FTP]
15 seconds of 15/13 [ERG watts = 150% of FTP]
15 seconds of Rest 13 [ERG watts = 60% of FTP]
15 seconds of 15/14 [ERG watts = 150% of FTP]
15 seconds of Rest 14 [ERG watts = 60% of FTP]
15 seconds of 15/15 [ERG watts = 150% of FTP]
15 seconds of Rest 15 [ERG watts = 60% of FTP]
15 seconds of 15/16 [ERG watts = 150% of FTP]
15 seconds of Rest 16 [ERG watts = 60% of FTP]
15 seconds of 15/17 [ERG watts = 150% of FTP]
15 seconds of Rest 17 [ERG watts = 60% of FTP]
15 seconds of 15/18 [ERG watts = 150% of FTP]
15 seconds of Rest 18 [ERG watts = 60% of FTP]
15 seconds of 15/19 [ERG watts = 150% of FTP]
15 seconds of Rest 19 [ERG watts = 60% of FTP]
15 seconds of 15/20 [ERG watts = 150% of FTP]
15 seconds of Rest 20 [ERG watts = 60% of FTP]
10 minutes of Warm Down [ERG watts = 60% of FTP]

Beginner Cruise Intervals

Shortish threshold intervals with short rest.

4 x 6 minutes

Total Time: 00:53:00

Category: Muscular endurance

Author: imi_admin

Intervals

10 minutes of warm up at zone recovery
6 minutes at zone lactate threshold
3 minutes at zone recovery
6 minutes at zone lactate threshold
3 minutes at zone recovery
6 minutes at zone lactate threshold
3 minutes at zone recovery
6 minutes at zone lactate threshold
10 minutes of cool down at zone recovery

TheSufferFest.com's Hell Hath No Fury - 2013

Bring this workout to life. Get The Sufferfest's Hell Hath No Fury training video. Available at www.thesufferfest.com/video-sufferfests/hell-hath-no-fury
Start workout clock when words "Hell Hath No Fury" appear on the screen (@ 0:58)

Total Time: 01:10:35

Category: Misc.

Author: knuky

Intervals

2 minutes 49 seconds at zone recovery [ERG watts = 50% of FTP]
3 minutes 31 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 16 seconds at zone lactate threshold [ERG watts = 95% of FTP]
20 seconds at zone super-LT [ERG watts = 101% of FTP]
38 seconds at zone lactate threshold [ERG watts = 95% of FTP]
28 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 9 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 37 seconds at zone lactate threshold [ERG watts = 98% of FTP]
1 minute at zone recovery [ERG watts = 37% of FTP]
1 minute 17 seconds at zone super-LT [ERG watts = 101% of FTP]
16 seconds at zone sub-maximal [ERG watts = 127% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone super-LT [ERG watts = 101% of FTP]
18 seconds at zone sub-maximal [ERG watts = 127% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
51 seconds at zone super-LT [ERG watts = 101% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
4 minutes 7 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 41 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 58 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 2 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 31 seconds at zone sub-maximal [ERG watts = 124% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
11 seconds at zone sub-maximal [ERG watts = 127% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone sub-maximal [ERG watts = 124% of FTP]
18 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
25 seconds at zone sub-maximal [ERG watts = 140% of FTP]
6 minutes 3 seconds at zone recovery [ERG watts = 50% of FTP]
29 seconds at zone super-LT [ERG watts = 101% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
9 seconds at zone sub-maximal [ERG watts = 127% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone super-LT [ERG watts = 101% of FTP]
39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 29 seconds at zone sub-maximal [ERG watts = 121% of FTP]
18 seconds at zone sub-maximal [ERG watts = 124% of FTP]
1 minute 16 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
26 seconds at zone super-LT [ERG watts = 101% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
31 seconds at zone super-LT [ERG watts = 101% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 18 seconds at zone sub-maximal [ERG watts = 121% of FTP]
29 seconds at zone super-LT [ERG watts = 101% of FTP]
13 seconds at zone sub-maximal [ERG watts = 127% of FTP]
35 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
26 seconds at zone sub-maximal [ERG watts = 121% of FTP]
3 minutes 7 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
23 seconds at zone sub-maximal [ERG watts = 140% of FTP]
4 minutes 1 seconds at zone recovery [ERG watts = 37% of FTP]
2 minutes 45 seconds at zone sub-maximal [ERG watts = 121% of FTP]
35 seconds at zone sub-maximal [ERG watts = 127% of FTP]
4 minutes 19 seconds at zone recovery [ERG watts = 37% of FTP]

Bike Science Ramp Test - 75

MAP/Lactate Ramp Test 75W Start Point

Total Time: 00:48:00

Category: Testing

Author: bikescience

Intervals

3 minutes of 3mins @ 75W [75 ERG watts]
3 minutes of 3mins @ 100W [100 ERG watts]
3 minutes of 3mins @ 125W [125 ERG watts]
3 minutes of 3mins @ 150W [150 ERG watts]
3 minutes of 3mins @ 175W [175 ERG watts]
3 minutes of 3mins @ 200W [200 ERG watts]
3 minutes of 3mins @ 225W [225 ERG watts]
3 minutes of 3mins @ 250W [250 ERG watts]
3 minutes of 3mins @ 275W [275 ERG watts]
3 minutes of 3mins @ 300W [300 ERG watts]
3 minutes of 3mins @ 325W [325 ERG watts]
3 minutes of 3mins @ 350W [350 ERG watts]
3 minutes of 3mins @ 375W [375 ERG watts]
3 minutes of 3mins @ 400W [400 ERG watts]
3 minutes of 3mins @ 425W [425 ERG watts]
3 minutes of 3mins @ 450W [450 ERG watts]

3-2-1 x 3

Total Time: 01:01:00

Category: Muscular endurance

Author: 737296549@facebook

Intervals

10 minutes of Warm Up [ERG watts = 50% of FTP]
3 minutes of Effort [ERG watts = 85% of FTP]
3 minutes of Recovery [ERG watts = 40% of FTP]
2 minutes of Effort [ERG watts = 95% of FTP]
2 minutes of Recovery [ERG watts = 40% of FTP]
1 minute of Effort [ERG watts = 105% of FTP]
4 minutes of Recovery Long [ERG watts = 50% of FTP]
3 minutes of Effort [ERG watts = 85% of FTP]
3 minutes of Recovery [ERG watts = 40% of FTP]
2 minutes of Effort [ERG watts = 95% of FTP]
2 minutes of Recovery [ERG watts = 40% of FTP]
1 minute of Effort [ERG watts = 105% of FTP]
4 minutes of Recovery Long [ERG watts = 50% of FTP]
3 minutes of Effort [ERG watts = 85% of FTP]
3 minutes of Recovery [ERG watts = 40% of FTP]
2 minutes of Effort [ERG watts = 95% of FTP]
2 minutes of Recovery [ERG watts = 40% of FTP]
1 minute of Effort [ERG watts = 105% of FTP]
10 minutes of Cool Down [ERG watts = 45% of FTP]

prova salita

Total Time: 00:58:40

Category: Misc.

Author: Gneppo

Intervals

7 minutes of riscaldamento at cadence 100 and zone recovery
25 minutes of medio at cadence 90 and zone endurance
7 minutes of recupero at cadence 100 and zone recovery
40 seconds of salita1 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 2 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 3 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 4 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 5 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 6 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 7 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 8 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 9 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 10 at cadence 85 and zone super-LT
10 minutes of recupero at cadence 100 and zone recovery

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.

Total Time: 00:59:04

Category: Endurance

Author: Ride-Fit

Intervals

2 minutes 1 seconds at zone recovery [ERG watts = 45% of FTP]
1 minute 41 seconds at zone endurance [ERG watts = 63% of FTP]
53 seconds at zone sub-LT [ERG watts = 88% of FTP]
15 seconds at zone endurance [ERG watts = 73% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 8 seconds at zone sub-LT [ERG watts = 88% of FTP]
13 seconds at zone endurance [ERG watts = 73% of FTP]
11 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 38 seconds at zone sub-LT [ERG watts = 88% of FTP]
9 seconds at zone endurance [ERG watts = 73% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
7 seconds at zone endurance [ERG watts = 73% of FTP]
11 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
22 seconds at zone sub-LT [ERG watts = 88% of FTP]
9 seconds at zone endurance [ERG watts = 73% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
39 seconds at zone sub-LT [ERG watts = 88% of FTP]
12 seconds at zone endurance [ERG watts = 73% of FTP]
11 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 10 seconds at zone sub-LT [ERG watts = 88% of FTP]
21 seconds at zone endurance [ERG watts = 73% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
40 seconds at zone sub-LT [ERG watts = 88% of FTP]
14 seconds at zone endurance [ERG watts = 73% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 6 seconds at zone sub-LT [ERG watts = 88% of FTP]
16 seconds at zone endurance [ERG watts = 73% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
11 seconds at zone endurance [ERG watts = 73% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
38 seconds at zone sub-LT [ERG watts = 88% of FTP]
37 seconds at zone endurance [ERG watts = 73% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
46 seconds at zone sub-LT [ERG watts = 88% of FTP]
14 seconds at zone endurance [ERG watts = 73% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
38 seconds at zone sub-maximal [ERG watts = 128% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
1 minute 47 seconds at zone endurance [ERG watts = 59% of FTP]
48 seconds at zone sub-LT [ERG watts = 88% of FTP]
15 seconds at zone endurance [ERG watts = 73% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 1 seconds at zone sub-LT [ERG watts = 88% of FTP]
14 seconds at zone endurance [ERG watts = 73% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 38 seconds at zone sub-LT [ERG watts = 88% of FTP]
8 seconds at zone endurance [ERG watts = 73% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
8 seconds at zone endurance [ERG watts = 73% of FTP]
11 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
21 seconds at zone sub-LT [ERG watts = 88% of FTP]
9 seconds at zone endurance [ERG watts = 73% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
20 seconds at zone sub-LT [ERG watts = 88% of FTP]
28 seconds at zone endurance [ERG watts = 67% of FTP]
16 seconds at zone endurance [ERG watts = 73% of FTP]
12 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 4 seconds at zone sub-LT [ERG watts = 88% of FTP]
22 seconds at zone endurance [ERG watts = 73% of FTP]
16 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
38 seconds at zone sub-LT [ERG watts = 88% of FTP]
14 seconds at zone endurance [ERG watts = 73% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone sub-LT [ERG watts = 88% of FTP]
19 seconds at zone endurance [ERG watts = 73% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
9 seconds at zone endurance [ERG watts = 73% of FTP]
11 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
37 seconds at zone sub-LT [ERG watts = 88% of FTP]
33 seconds at zone endurance [ERG watts = 73% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
52 seconds at zone sub-LT [ERG watts = 88% of FTP]
13 seconds at zone endurance [ERG watts = 73% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
39 seconds at zone sub-maximal [ERG watts = 128% of FTP]
34 seconds at zone sub-LT [ERG watts = 88% of FTP]
1 minute 57 seconds at zone endurance [ERG watts = 59% of FTP]
33 seconds at zone sub-LT [ERG watts = 88% of FTP]
47 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
26 seconds at zone endurance [ERG watts = 73% of FTP]
17 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
44 seconds at zone sub-LT [ERG watts = 88% of FTP]
28 seconds at zone endurance [ERG watts = 73% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
35 seconds at zone sub-LT [ERG watts = 88% of FTP]
15 seconds at zone endurance [ERG watts = 73% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
16 seconds at zone endurance [ERG watts = 73% of FTP]
18 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone sub-LT [ERG watts = 88% of FTP]
13 seconds at zone endurance [ERG watts = 73% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
38 seconds at zone sub-LT [ERG watts = 88% of FTP]
16 seconds at zone endurance [ERG watts = 73% of FTP]
20 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 9 seconds at zone sub-LT [ERG watts = 88% of FTP]
19 seconds at zone endurance [ERG watts = 73% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
23 seconds at zone super-LT [ERG watts = 99% of FTP]
12 seconds at zone endurance [ERG watts = 73% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
14 seconds at zone sub-LT [ERG watts = 88% of FTP]
9 seconds at zone endurance [ERG watts = 73% of FTP]
8 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
14 seconds at zone endurance [ERG watts = 73% of FTP]
18 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 20 seconds at zone sub-LT [ERG watts = 88% of FTP]
15 seconds at zone endurance [ERG watts = 73% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
55 seconds at zone sub-LT [ERG watts = 88% of FTP]
9 seconds at zone endurance [ERG watts = 73% of FTP]
17 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
33 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
3 minutes 52 seconds at zone recovery [ERG watts = 45% of FTP]

3 x 8min @105%FTP - 5min rest

Warm up:
? 5 minutes @ 50% FTP
? 5 minutes @ 60% FTP
? 5 minutes @ 70% FTP
? 5 minutes @ 55% FTP
Main Set:
? 8 minutes @ 105% FTP
? 5 minutes @ 45% FTP
? 8 minutes @ 105% FTP
? 5 minutes @ 45% FTP
? 8 minutes @ 105% FTP
Cool Down:
? 10 minutes @ 50% FTP

Total Time: 01:04:00

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]
5 minutes of Warm Up - 5 minutes @ 70% FTP [ERG watts = 70% of FTP]
5 minutes of Warm Up - 5 minutes @ 55% FTP [ERG watts = 55% of FTP]
8 minutes of 1st - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
5 minutes of Recovery - 5 minutes @ 45% FTP [ERG watts = 45% of FTP]
8 minutes of 2nd - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
5 minutes of Recovery - 5 minutes @ 45% FTP [ERG watts = 45% of FTP]
8 minutes of Last one! - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
10 minutes of Warm down - 10 minutes @ 50% FTP [ERG watts = 50% of FTP]

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