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Sub-LT intervals

After a 15 or more minutes in zone 2, complete 2x20(5) in zone 3. Power may rise into zone 4 if possible, but HR should remain in zone 3 for the duration of the interval. 2 sets of a 20 min effort and 5 min recovery.

As a variation, cadence is maintained at 50-70 RPM for the duration of the 20 min interval. This further increases muscular endurance and cycling specific strength.

Total Time: 01:50:00
Category: Muscular endurance
Author: bassounds

E1 Rolling Hilly Course

6 x 2 min at 70 rpm at 90%
6 x 3 min at 70 rpm at 95%

Total Time: 01:04:00
Category: Strength
Author: Markchandler

TriVelo FTP Test

warm up
min 20 min build the watts from 50%-70% average @90-100 rpm
3 x 1min efforts @85%/100%/120% watts with 3 min recovery
stay seated and ride @60/rpm
1x8 min effort build the watts from 75%-100% last 2 min at best power
5 min easy roll
then power test
ftp power test /20 min power test
its best to start conservatively
you need to try to hold an even pace across the entire 20 min
not good to start too had and struggle for the last 5 min
you select the watts you think you can hold for 20 select the cadence
20 min easy warm down

Total Time: 01:25:00
Category: Testing
Author: fbn3786

micro Burst

15 min warm up
2x10 min
15sec Max
15sec easy

10 min recovery
10x10 sec sprints
2 min between
15 min cool down

Total Time: 01:24:10
Category: Explosive Power
Author: 1221155554567791@facebook

medio +SFR

Total Time: 01:14:00
Category: Sustained Power
Author: Gneppo

Ride Fit Three Times Up, Three Ways Down

Experience "real ride" action by getting the Ride Fit Three Times Up, Three Ways Down 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: 00:56:14
Category: Strength
Author: Ride-Fit

4 x (5min @105%FTP \ 5min rest)

Warm up:
# 5 minutes @ 50% FTP
# 5 minutes @ 60% FTP
# 5 minutes @ 70% FTP (including 3x30s surges)
# 5 minutes @ 55% FTP
Main Set:
# 5 minutes @ 105% FTP
# 5 minutes @ 45% FTP
# 5 minutes @ 105% FTP
# 5 minutes @ 45% FTP
# 5 minutes @ 105% FTP
# 5 minutes @ 45% FTP
# 5 minutes @ 105% FTP
Cool Down:
# 10 minutes @ 50% FTP

Total Time: 01:05:30
Category: Misc.
Author: silicon

Coach Sufferfest The Long Scream

My take on this sufferfest video with better timings and recovery. Start as soon as the video starts and align timing during warm up.

Total Time: 00:36:00
Category: Misc.
Author: erutangis

5 min Power Test

Total Time: 00:54:00
Category: Testing
Author: Aesc's Hell Hath No Fury

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 (@ 1:22)

Total Time: 01:13:31
Category: Speed endurance
Author: Ransom