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Endurance Tempo Drills

Total Time: 03:28:00
Category: Endurance
Author: fluxcap

2x 15min Zone 3

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

Female Ramp..

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

Total Time: 00:36:00
Category: Testing
Author: Joker92

Beginner Cruise Intervals

Shortish threshold intervals with short rest.

4 x 6 minutes

Total Time: 00:53:00
Category: Muscular endurance
Author: imi_admin's Hell Hath No Fury - 2013

Bring this workout to life. Get The Sufferfest's Hell Hath No Fury training video. Available at
Start workout clock when words "Hell Hath No Fury" appear on the screen (@ 0:58)

Total Time: 01:10:35
Category: Misc.
Author: knuky

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

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

Sub threshold muscular endurance Builder

Total Time: 03:23:00
Category: Endurance
Author: MHodge

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

Total Time: 00:48:00
Category: Misc.
Author: barnsey_84

Ride Fit Miramar Lake Loops

Experience "real ride" action by getting the Ride Fit Miramar Lake Loops training video from To learn more about the exciting Ride Fit series of indoor cycle training workouts visit
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

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:

Total Time: 00:23:00
Category: Testing
Author: joselareta