Public Workouts by Rating

Endurance Tempo Drills

Total Time: 03:28:00

Category: Endurance

Author: fluxcap

10 minutes of Warm-up (Z1) at zone recovery [ERG watts = 55% of FTP]
30 minutes of Warm-up (Z2) at zone endurance [ERG watts = 75% of FTP]

Block: Endurance with Tempo Bursts

5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]

1 hour of Sweet Spot at zone sub-LT [ERG watts = 87% of FTP]
15 minutes of Recovery at zone recovery [ERG watts = 55% of FTP]

2x 15min Zone 3

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]
5 minutes of Zone 2 at cadence 95 and zone endurance [ERG watts = 60% of FTP]
15 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
10 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
15 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 2 at cadence 95 [ERG watts = 60% of FTP]

Female Ramp..

MAP test to exhaustion. 15w. 1min increments.

Total Time: 00:36:00

Category: Testing

Author: Joker92

Intervals

5 minutes of Warm Up [100 ERG watts]
3 minutes [160 ERG watts]
5 minutes [100 ERG watts]
1 minute [115 ERG watts]
1 minute [130 ERG watts]
1 minute [145 ERG watts]
1 minute [160 ERG watts]
1 minute [175 ERG watts]
1 minute [190 ERG watts]
1 minute [205 ERG watts]
1 minute [220 ERG watts]
1 minute [235 ERG watts]
1 minute [250 ERG watts]
1 minute [265 ERG watts]
1 minute [280 ERG watts]
1 minute [295 ERG watts]
1 minute [310 ERG watts]
1 minute [325 ERG watts]
1 minute [340 ERG watts]
1 minute [355 ERG watts]
1 minute [370 ERG watts]
5 minutes [80 ERG watts]

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]

2:30 Ironman 70.3 Mont Tremblant

Based on a Best Bike Split generated plan for a simulated 2h30min Mont Tremblant 70.3. Meant for use with a KICKR.

Added a 10min warm up and a 5min cool down.

Data used to build the Best Bike Split model was recorded from my Garmin during the 2014 70.3 at Mont Tremblant.

Total Time: 02:44:21

Category: Muscular endurance

Author: sckor

Intervals

10 minutes of Warm Up at cadence 90 and zone recovery with heart rate recovery [ERG watts = 55% of FTP]
2 minutes 3 seconds at zone sub-LT [ERG watts = 78% of FTP]
2 minutes 1 seconds at zone sub-LT [ERG watts = 84% of FTP]
34 seconds at zone recovery [ERG watts = 56% of FTP]
51 seconds at zone lactate threshold [ERG watts = 94% of FTP]
2 minutes 31 seconds at zone sub-LT [ERG watts = 76% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 68% of FTP]
41 seconds at zone recovery [ERG watts = 55% of FTP]
2 minutes 57 seconds at zone sub-LT [ERG watts = 83% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 73% of FTP]
1 minute 17 seconds at zone lactate threshold [ERG watts = 92% of FTP]
1 minute 39 seconds at zone endurance [ERG watts = 68% of FTP]
4 minutes 7 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 29 seconds at zone sub-LT [ERG watts = 77% of FTP]
1 minute 33 seconds at zone endurance [ERG watts = 72% of FTP]
1 minute 26 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 17 seconds at zone sub-LT [ERG watts = 82% of FTP]
22 seconds at zone endurance [ERG watts = 67% of FTP]
46 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 25 seconds at zone recovery [ERG watts = 53% of FTP]
1 minute 13 seconds at zone endurance [ERG watts = 76% of FTP]
5 minutes 58 seconds at zone endurance [ERG watts = 76% of FTP]
6 minutes 21 seconds at zone endurance [ERG watts = 78% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 77% of FTP]
3 minutes 30 seconds at zone endurance [ERG watts = 73% of FTP]
2 minutes 33 seconds at zone sub-LT [ERG watts = 84% of FTP]
1 minute 29 seconds at zone endurance [ERG watts = 75% of FTP]
1 minute 44 seconds at zone lactate threshold [ERG watts = 90% of FTP]
1 minute 28 seconds at zone endurance [ERG watts = 64% of FTP]
23 seconds at zone endurance [ERG watts = 75% of FTP]
42 seconds at zone sub-LT [ERG watts = 77% of FTP]
1 minute 35 seconds at zone lactate threshold [ERG watts = 92% of FTP]
1 minute 43 seconds at zone endurance [ERG watts = 67% of FTP]
1 minute 28 seconds at zone sub-LT [ERG watts = 78% of FTP]
1 minute 51 seconds at zone endurance [ERG watts = 70% of FTP]
10 seconds at zone endurance [ERG watts = 65% of FTP]
1 minute 31 seconds at zone sub-LT [ERG watts = 83% of FTP]
3 minutes 26 seconds at zone sub-LT [ERG watts = 77% of FTP]
6 minutes 6 seconds at zone endurance [ERG watts = 75% of FTP]
6 minutes 10 seconds at zone sub-LT [ERG watts = 77% of FTP]
1 minute 27 seconds at zone endurance [ERG watts = 75% of FTP]
3 minutes 43 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 24 seconds at zone lactate threshold [ERG watts = 89% of FTP]
52 seconds at zone sub-LT [ERG watts = 82% of FTP]
1 minute 24 seconds at zone endurance [ERG watts = 61% of FTP]
1 minute 33 seconds at zone sub-LT [ERG watts = 81% of FTP]
1 minute 27 seconds at zone sub-LT [ERG watts = 77% of FTP]
2 minutes 4 seconds at zone endurance [ERG watts = 63% of FTP]
44 seconds at zone sub-LT [ERG watts = 76% of FTP]
1 minute 49 seconds at zone endurance [ERG watts = 69% of FTP]
59 seconds at zone sub-LT [ERG watts = 77% of FTP]
2 minutes 53 seconds at zone sub-LT [ERG watts = 79% of FTP]
26 seconds at zone sub-LT [ERG watts = 81% of FTP]
1 minute 42 seconds at zone endurance [ERG watts = 71% of FTP]
34 seconds at zone sub-LT [ERG watts = 76% of FTP]
2 minutes 35 seconds at zone sub-LT [ERG watts = 82% of FTP]
35 seconds at zone sub-LT [ERG watts = 76% of FTP]
1 minute 4 seconds at zone lactate threshold [ERG watts = 92% of FTP]
1 minute 15 seconds at zone endurance [ERG watts = 65% of FTP]
58 seconds at zone sub-LT [ERG watts = 83% of FTP]
2 minutes 26 seconds at zone endurance [ERG watts = 70% of FTP]
1 minute 26 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 56 seconds at zone sub-LT [ERG watts = 81% of FTP]
1 minute 47 seconds at zone sub-LT [ERG watts = 77% of FTP]
29 seconds at zone recovery [ERG watts = 54% of FTP]
54 seconds at zone lactate threshold [ERG watts = 94% of FTP]
1 minute 35 seconds at zone endurance [ERG watts = 68% of FTP]
44 seconds at zone endurance [ERG watts = 72% of FTP]
2 minutes 31 seconds at zone sub-LT [ERG watts = 85% of FTP]
1 minute 6 seconds at zone endurance [ERG watts = 66% of FTP]
1 minute 21 seconds at zone sub-LT [ERG watts = 77% of FTP]
43 seconds at zone lactate threshold [ERG watts = 93% of FTP]
1 minute 5 seconds at zone sub-LT [ERG watts = 79% of FTP]
1 minute 59 seconds at zone lactate threshold [ERG watts = 97% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 69% of FTP]
1 minute 15 seconds at zone lactate threshold [ERG watts = 100% of FTP]
1 minute 9 seconds at zone endurance [ERG watts = 63% of FTP]
4 minutes 4 seconds at zone sub-LT [ERG watts = 86% of FTP]
1 minute 34 seconds at zone endurance [ERG watts = 67% of FTP]
1 minute 17 seconds at zone endurance [ERG watts = 65% of FTP]
1 minute 41 seconds at zone lactate threshold [ERG watts = 91% of FTP]
33 seconds at zone recovery [ERG watts = 43% of FTP]
59 seconds at zone sub-LT [ERG watts = 84% of FTP]
45 seconds at zone recovery [ERG watts = 50% of FTP]
53 seconds at zone endurance [ERG watts = 75% of FTP]
21 seconds at zone recovery [ERG watts = 54% of FTP]
1 minute 13 seconds at zone endurance [ERG watts = 75% of FTP]
42 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 2 seconds at zone sub-LT [ERG watts = 79% of FTP]
1 minute 55 seconds at zone endurance [ERG watts = 68% of FTP]
5 minutes of Warm Down at zone recovery [ERG watts = 55% of FTP]

1x8 @95% 1x18 @ 90% 1x28 @ 86%

Sub threshold muscular endurance Builder

Total Time: 03:23:00

Category: Endurance

Author: MHodge

Intervals

2 minutes of Warm Up [ERG watts = 40% of FTP]
5 minutes of 5 minutes @ 65% [ERG watts = 65% of FTP]
5 minutes of 5 minutes @ 60% [ERG watts = 60% of FTP]
8 minutes of 8 minutes @ 95% [ERG watts = 95% of FTP]
7 minutes of 7 minutes recovery @ 60% [ERG watts = 59% of FTP]
18 minutes of 18 minutes @ 90% [ERG watts = 90% of FTP]
10 minutes of 10 minutes recovery @ 60% [ERG watts = 60% of FTP]
28 minutes of 28 minutes @ 86% [ERG watts = 86% of FTP]
2 hours of Accumulate TSS [ERG watts = 60% of FTP]

Barnes -1 x10min spin + 8 x 30-20-10

Total Time: 00:48:00

Category: Misc.

Author: barnsey_84

Intervals

15 minutes at zone recovery [ERG watts = 47% of FTP]
10 minutes at zone sub-LT [ERG watts = 88% of FTP]
3 minutes at zone endurance [ERG watts = 65% of FTP]
2 minutes at zone endurance [ERG watts = 65% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 87% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
10 minutes at zone recovery [ERG watts = 47% of FTP]

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]

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

Total Time: 00:23:00

Category: Testing

Author: joselareta

Intervals

30 seconds of 150 W [150 ERG watts]
2 minutes 30 seconds of Begin (275W) [275 ERG watts]
2 minutes 30 seconds of 325 [325 ERG watts]
2 minutes 30 seconds of 350 [350 ERG watts]
2 minutes 30 seconds of 375 [375 ERG watts]
2 minutes 30 seconds of 400 [400 ERG watts]
2 minutes 30 seconds of 425 [425 ERG watts]
2 minutes 30 seconds of 450 [450 ERG watts]
2 minutes 30 seconds of 475 [475 ERG watts]
2 minutes 30 seconds of 500 [500 ERG watts]

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Aerobic Peak Power Output test for 425-475 W and VO2max estimation

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