Public Workouts by Rating

SufferFest Angels 2015v12

Bring this workout to life. Get The Sufferfest's Angels training video. Available at www.thesufferfest.com/video-sufferfests/details-angels
Start workout clock when word "Angels" appears on the screen (@ 1:13)

Total Time: 00:55:41

Category: Muscular endurance

Author: paulknellwolf

Intervals

47 seconds of Intro RPE 2.0 [ERG watts = 50% of FTP]
1 minute 30 seconds of Warmup 1 RPE 4.0 at cadence 90 [ERG watts = 70% of FTP]
1 minute of Warmup 2 RPE 6.0 at cadence 90 [ERG watts = 85% of FTP]
1 minute 17 seconds of Warmup 3 RPE 6.5 at cadence 90 [ERG watts = 90% of FTP]
1 minute of Warmup 4 RPE 7.0 at cadence 100 [ERG watts = 95% of FTP]
20 seconds of Warmup 5 RPE 8.0 at cadence 100 [ERG watts = 105% of FTP]
40 seconds of Warmup 6 RPE 7.0 at cadence 100 [ERG watts = 95% of FTP]
43 seconds of Warmup 7 RPE 6.0 at cadence 90 [ERG watts = 85% of FTP]
1 minute of Up and Over 1 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 2 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
1 minute of Up and Over 3 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 4 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
1 minute of Up and Over 5 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 6 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
1 minute of Up and Over 7 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 8 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
1 minute of Up and Over 9 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 10 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
3 minutes of Relax RPE 3.0 at cadence 90 [ERG watts = 56% of FTP]
38 seconds of Climb 1 - 1 RPE 6.5 at cadence 75 [ERG watts = 90% of FTP]
46 seconds of Climb 1 - 2 RPE 7.5 at cadence 75 [ERG watts = 100% of FTP]
1 minute 3 seconds of Climb 1 - 3 RPE 8.0 at cadence 75 [ERG watts = 105% of FTP]
48 seconds of Climb 1 - 4 RPE 9.0 at cadence 75 [ERG watts = 120% of FTP]
34 seconds of Climb 1 - 5 RPE 7.0 at cadence 90 [ERG watts = 95% of FTP]
23 seconds of Climb 1 - 6 RPE 7.5 at cadence 75 [ERG watts = 100% of FTP]
34 seconds of Climb 1 - 7 RPE 8.5 at cadence 75 [ERG watts = 110% of FTP]
1 minute 31 seconds of Climb 1 - 8 RPE 7.5 at cadence 75 [ERG watts = 100% of FTP]
1 minute 27 seconds of Climb 1 - 9 RPE 8.0 at cadence 75 [ERG watts = 105% of FTP]
16 seconds of Climb 1 - 10 RPE 10 at cadence 90 [ERG watts = 140% of FTP]
4 minutes of Recovery RPE 3.0 at cadence 90 [ERG watts = 56% of FTP]
7 seconds of Climb 2 - 1 RPE 6.5 at cadence 80 [ERG watts = 90% of FTP]
13 seconds of Climb 2 - 2 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
26 seconds of Climb 2 - 3 RPE 7.0 at cadence 90 [ERG watts = 95% of FTP]
2 minutes 4 seconds of Climb 2 - 4 RPE 7.5 at cadence 80 [ERG watts = 100% of FTP]
19 seconds of Climb 2 - 5 RPE 7.0 at cadence 80 [ERG watts = 95% of FTP]
13 seconds of Climb 2 - 6 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
1 minute 18 seconds of Climb 2 - 7 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
2 minutes 17 seconds of Climb 2 - 8 RPE 8.5 at cadence 80 [ERG watts = 110% of FTP]
11 seconds of Climb 2 - 9 RPE 9.0 at cadence 100 [ERG watts = 120% of FTP]
52 seconds of Climb 2 - 10 RPE 8.5 at cadence 80 [ERG watts = 110% of FTP]
4 minutes of Recovery RPE 3.0 at cadence 90 [ERG watts = 56% of FTP]
28 seconds of Climb 3 - 1 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
15 seconds of Climb 3 - 2 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
58 seconds of Climb 3 - 3 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
14 seconds of Climb 3 - 4 RPE 8.5 at cadence 80 [ERG watts = 110% of FTP]
25 seconds of Climb 3 - 5 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
13 seconds of Climb 3 - 6 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
35 seconds of Climb 3 - 7 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
13 seconds of Climb 3 - 8 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
16 seconds of Climb 3 - 9 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
10 seconds of Climb 3 - 10 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
32 seconds of Climb 3 - 11 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
9 seconds of Climb 3 - 12 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
14 seconds of Climb 3 - 13 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
15 seconds of Climb 3 - 14 RPE 7.0 at cadence 80 [ERG watts = 95% of FTP]
38 seconds of Climb 3 - 15 RPE 8.5 at cadence 80 [ERG watts = 110% of FTP]
26 seconds of Climb 3 - 16 RPE 7.5 at cadence 80 [ERG watts = 100% of FTP]
1 minute of Climb 3 - 17 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
14 seconds of Climb 3 - 18 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
24 seconds of Climb 3 - 19 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
21 seconds of Climb 3 - 20 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
3 minutes 24 seconds of Recovery RPE 3.0 at cadence 95 [ERG watts = 56% of FTP]

MAP TEST

25w increases per minute until exhaustion.

Total Time: 00:27:00

Category: Testing

Author: Joker92

Intervals

5 minutes of Warm Up. at cadence 90 [100 ERG watts]
1 minute of 1 [125 ERG watts]
1 minute of 2 [150 ERG watts]
1 minute of 3 [175 ERG watts]
1 minute of 4 [200 ERG watts]
1 minute of 5 [225 ERG watts]
1 minute of 6 [250 ERG watts]
1 minute of 7 [275 ERG watts]
1 minute of 8 [300 ERG watts]
1 minute of 9 [325 ERG watts]
1 minute of 10 [350 ERG watts]
1 minute of 11 [375 ERG watts]
1 minute of 12 [400 ERG watts]
1 minute of 13 [425 ERG watts]
1 minute of 14 [450 ERG watts]
1 minute of 15 [475 ERG watts]
1 minute of 16 [500 ERG watts]
1 minute of 17 [525 ERG watts]
5 minutes of Cool Down [50 ERG watts]

20 min Threshold Intervals

This workout is a killer for well trained athletes only. It can be difficult to find enough road for this on a bike. Another classic rowing workout for the purpose of raising your anaerobic threshold.

Total Time: 01:35:00

Category: Muscular endurance

Author: imi_admin

Intervals

15 minutes of warm up
20 minutes at zone lactate threshold
5 minutes at zone recovery
20 minutes at zone lactate threshold
5 minutes at zone recovery
20 minutes at zone lactate threshold
10 minutes of cool down at zone recovery

Race Tune Up

Pre-race tune up ride

Total Time: 01:24:30

Category: Recovery

Author: Markchandler

Intervals

7 minutes 30 seconds of Easy [ERG watts = 56% of FTP]
7 minutes 30 seconds of Easy [ERG watts = 65% of FTP]
15 minutes of Steady [ERG watts = 70% of FTP]
1 minute of Anaerobic Capacity [ERG watts = 150% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
1 minute of Anaerobic Capacity [ERG watts = 150% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
1 minute of Anaerobic Capacity [ERG watts = 150% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
15 minutes of Steady [ERG watts = 70% of FTP]
30 seconds of Sprint [ERG watts = 175% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
30 seconds of Sprint [ERG watts = 180% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
30 seconds of Sprint [ERG watts = 185% of FTP]
5 minutes of Cool Down [ERG watts = 55% of FTP]
5 minutes of Cool Down [ERG watts = 50% of FTP]

20 min Hi Intensity workout GCN

CGN video
https://www.youtube.com/watch?v=gGGvKt8vWho
start time with the sound of the horn @0:47

Total Time: 00:20:00

Category: Explosive Power

Author: careless2000

Intervals

4 minutes of WarmUp at zone endurance
30 seconds of flatout at zone VO2-MAX
1 minute 30 seconds of recovery at zone recovery
45 seconds of flatout at zone VO2-MAX
2 minutes of recovery at zone endurance
1 minute of flatout at zone VO2-MAX
2 minutes of recovery at zone endurance
45 seconds of flatout at zone VO2-MAX
1 minute 30 seconds of recovery at zone endurance
30 seconds of flatout at zone VO2-MAX
1 minute 30 seconds of recovery at zone endurance
10 seconds of sprint at zone sub-maximal
50 seconds of threshold at zone super-LT
10 seconds of sprint at zone sub-maximal
2 minutes 50 seconds of warmdown at zone recovery

leg opener

Total Time: 00:45:00

Category: Misc.

Author: sorapp

Intervals

15 minutes of warm up [ERG watts = 45% of FTP]
1 minute of hardest [ERG watts = 145% of FTP]
6 minutes of recover [ERG watts = 45% of FTP]
1 minute 30 seconds of harder [ERG watts = 125% of FTP]
6 minutes of recover [ERG watts = 45% of FTP]
1 minute of hard [ERG watts = 115% of FTP]
14 minutes 30 seconds of coll down [ERG watts = 45% of FTP]

BT 2 x 10 8 x 30 20 10

BT session

Total Time: 01:01:00

Category: Misc.

Author: 10154934783935423@facebook

Intervals

15 minutes of Hold @ 47% at zone recovery [ERG watts = 47% of FTP]
10 minutes of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
3 minutes of Hold @ 65% at zone endurance [ERG watts = 65% of FTP]
10 minutes of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
3 minutes of Hold @ 65% at zone endurance [ERG watts = 65% of FTP]
2 minutes of Hold @ 65% at zone endurance [ERG watts = 65% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
10 minutes of Hold @ 47% at zone recovery [ERG watts = 47% of FTP]

Ride Fit Local Rollers

Experience "real ride" action by getting the Ride Fit Local Rollers training video from http://www.ride-fit.com/Shopping/Ride-Fit-Local-Rollers.html?source=imobile. 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: 01:00:04

Category: Strength

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]
19 seconds at zone endurance [ERG watts = 82% of FTP]
49 seconds at zone lactate threshold [ERG watts = 96% of FTP]
45 seconds at zone super-LT [ERG watts = 99% of FTP]
13 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 24 seconds at zone sub-LT [ERG watts = 92% of FTP]
25 seconds at zone lactate threshold [ERG watts = 96% of FTP]
10 seconds at zone endurance [ERG watts = 77% of FTP]
21 seconds at zone endurance [ERG watts = 82% of FTP]
18 seconds at zone endurance [ERG watts = 71% of FTP]
18 seconds at zone endurance [ERG watts = 82% of FTP]
25 seconds at zone endurance [ERG watts = 71% of FTP]
16 seconds at zone super-LT [ERG watts = 99% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
16 seconds at zone sub-LT [ERG watts = 88% of FTP]
14 seconds at zone endurance [ERG watts = 82% of FTP]
13 seconds at zone endurance [ERG watts = 71% of FTP]
16 seconds at zone endurance [ERG watts = 82% of FTP]
53 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
26 seconds at zone sub-LT [ERG watts = 88% of FTP]
35 seconds at zone endurance [ERG watts = 82% of FTP]
35 seconds at zone endurance [ERG watts = 71% of FTP]
31 seconds at zone super-LT [ERG watts = 99% of FTP]
2 minutes 17 seconds at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes 12 seconds at zone sub-LT [ERG watts = 92% of FTP]
1 minute 4 seconds at zone lactate threshold [ERG watts = 96% of FTP]
57 seconds at zone sub-LT [ERG watts = 88% of FTP]
1 minute 2 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 56 seconds at zone sub-LT [ERG watts = 92% of FTP]
40 seconds at zone lactate threshold [ERG watts = 96% of FTP]
31 seconds at zone sub-LT [ERG watts = 92% of FTP]
32 seconds at zone lactate threshold [ERG watts = 96% of FTP]
26 seconds at zone sub-LT [ERG watts = 88% of FTP]
50 seconds at zone lactate threshold [ERG watts = 96% of FTP]
33 seconds at zone endurance [ERG watts = 77% of FTP]
32 seconds at zone endurance [ERG watts = 73% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 5 seconds at zone endurance [ERG watts = 82% of FTP]
20 seconds at zone endurance [ERG watts = 71% of FTP]
12 seconds at zone sub-LT [ERG watts = 93% of FTP]
51 seconds at zone super-LT [ERG watts = 99% of FTP]
22 seconds at zone sub-LT [ERG watts = 93% of FTP]
1 minute 8 seconds at zone sub-LT [ERG watts = 88% of FTP]
24 seconds at zone super-LT [ERG watts = 99% of FTP]
2 minutes 4 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
25 seconds at zone sub-LT [ERG watts = 88% of FTP]
44 seconds at zone endurance [ERG watts = 82% of FTP]
57 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
14 seconds at zone sub-LT [ERG watts = 88% of FTP]
33 seconds at zone endurance [ERG watts = 73% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 16 seconds at zone sub-LT [ERG watts = 92% of FTP]
15 seconds at zone lactate threshold [ERG watts = 96% of FTP]
11 seconds at zone endurance [ERG watts = 77% of FTP]
21 seconds at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes 14 seconds at zone sub-LT [ERG watts = 92% of FTP]
25 seconds at zone lactate threshold [ERG watts = 96% of FTP]
43 seconds at zone super-LT [ERG watts = 99% of FTP]
1 minute 1 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 4 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
50 seconds at zone endurance [ERG watts = 82% of FTP]
24 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 38 seconds at zone sub-LT [ERG watts = 88% of FTP]
37 seconds at zone sub-LT [ERG watts = 93% of FTP]
41 seconds at zone super-LT [ERG watts = 99% of FTP]
6 minutes 26 seconds at zone lactate threshold [ERG watts = 96% of FTP]
20 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
4 minutes 2 seconds at zone recovery [ERG watts = 51% of FTP]

E2 Rolling Hilly Course

Endurance workout with hill simulation

Total Time: 01:37:30

Category: Endurance

Author: Karman

Intervals

5 minutes of Pedal Easy at zone recovery
6 minutes of Alt R/L leg workload at zone recovery

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 100 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 100 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 100 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 100 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 100 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]
30 seconds of Hill 55 at cadence 70 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 70 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 70 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 70 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 70 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 65% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 70 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 70 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 70 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 70 [ERG watts = 75% of FTP]

10 minutes of Flat [ERG watts = 65% of FTP]
10 minutes of Cooldown at cadence 95 and zone recovery

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

Intervals

Block: Warm Up

5 minutes of Warm Up [ERG watts = 65% of FTP]
2 minutes of Warm Up [ERG watts = 75% of FTP]
2 minutes of Warm Up [ERG watts = 80% of FTP]
15 seconds of Zero that power meter
1 minute of Warm Up [ERG watts = 70% of FTP]

Block: Set 1

1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
1 minute of 1 min [ERG watts = 82% of FTP]

10 minutes of Recovery [ERG watts = 75% of FTP]

Block: Set 1

1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
1 minute of 1 min [ERG watts = 85% of FTP]
10 minutes of Cool Down [ERG watts = 60% of FTP]

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Public Workouts by Rating

SufferFest Angels 2015v12

MAP TEST

20 min Threshold Intervals

Race Tune Up

20 min Hi Intensity workout GCN

leg opener

BT 2 x 10 8 x 30 20 10

Ride Fit Local Rollers

E2 Rolling Hilly Course

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

90 mins Tempo/Threshold Surges

Block: Warm Up

Block: Set 1

Block: Set 1

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