Public Workouts by Rating

TheSufferFest.com's Downward Spiral

Bring this workout to life. Get The Sufferfest's Downward Spiral training video. Available at http://www.thesufferfest.com/video-sufferfests/details-downward-spiral
Start workout clock when words "Downward Spiral" appear on the screen (@ 52 seconds)

Total Time: 01:01:05

Category: Speed

Author: Ransom

Intervals

1 minute 6 seconds at zone recovery [ERG watts = 50% of FTP]
3 minutes 8 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 33 seconds at zone endurance [ERG watts = 76% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 9 seconds at zone endurance [ERG watts = 76% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
51 seconds at zone endurance [ERG watts = 76% of FTP]
2 minutes 12 seconds at zone sub-maximal [ERG watts = 134% of FTP]
2 minutes 9 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 45 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 59 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 35 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 40 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 18 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 22 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 7 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 8 seconds at zone recovery [ERG watts = 50% of FTP]
47 seconds at zone sub-maximal [ERG watts = 140% of FTP]
53 seconds at zone recovery [ERG watts = 50% of FTP]
34 seconds at zone sub-maximal [ERG watts = 140% of FTP]
37 seconds at zone recovery [ERG watts = 50% of FTP]
18 seconds at zone sub-maximal [ERG watts = 140% of FTP]
5 minutes 18 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 5 seconds at zone sub-maximal [ERG watts = 134% of FTP]
2 minutes 12 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 49 seconds at zone sub-maximal [ERG watts = 134% of FTP]
2 minutes 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 33 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 41 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 16 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 23 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 9 seconds at zone recovery [ERG watts = 50% of FTP]
46 seconds at zone sub-maximal [ERG watts = 140% of FTP]
50 seconds at zone recovery [ERG watts = 50% of FTP]
30 seconds at zone sub-maximal [ERG watts = 140% of FTP]
37 seconds at zone recovery [ERG watts = 50% of FTP]
16 seconds at zone sub-maximal [ERG watts = 140% of FTP]
26 seconds at zone recovery [ERG watts = 50% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
23 seconds at zone recovery [ERG watts = 50% of FTP]
15 seconds at zone sub-maximal [ERG watts = 140% of FTP]
23 seconds at zone recovery [ERG watts = 50% of FTP]
15 seconds at zone sub-maximal [ERG watts = 140% of FTP]
5 minutes 31 seconds at zone recovery [ERG watts = 50% of FTP]

3 x 9 minute "Threshold Pyramids"

10 minute warm up
3 set of 9 minute "Threshold Pyramids" - gradual increases in power until peak reached at 105% FTP then decrease
3 mins recovery between intervals
8 mins warm down

A pretty tough session this one. Will really work on your ability to stay relaxed riding at or above threshold pace. Concentrate on keeping the upper body still and relaxed and the cadence smooth as the power increases. It'll still feel hard on the way down from the top of each pyramid. Focus on keeping god form all the way through.

Target wattages set based on % of FTP so ensure your FTP values are set correctly in your personal profile!

Total Time: 00:51:00

Category: Endurance

Author: bikescience

Intervals

2 minutes of Warm Up 1 [ERG watts = 40% of FTP]
2 minutes of Warm Up 2 [ERG watts = 50% of FTP]
2 minutes of Warm Up 3 [ERG watts = 60% of FTP]
2 minutes of Warm Up 4 [ERG watts = 70% of FTP]
2 minutes of Warm Up 5 [ERG watts = 50% of FTP]
1 minute of Build 1 [ERG watts = 85% of FTP]
1 minute of Build 2 [ERG watts = 90% of FTP]
1 minute of Build 3 [ERG watts = 95% of FTP]
1 minute of Build 4 [ERG watts = 100% of FTP]
1 minute of Ouch! [ERG watts = 105% of FTP]
1 minute of Decrease 1 [ERG watts = 100% of FTP]
1 minute of Decrease 2 [ERG watts = 95% of FTP]
1 minute of Decrease 3 [ERG watts = 90% of FTP]
1 minute of Last One! [ERG watts = 85% of FTP]
3 minutes of Recovery [ERG watts = 40% of FTP]
1 minute of Build 1 [ERG watts = 85% of FTP]
1 minute of Build 2 [ERG watts = 90% of FTP]
1 minute of Build 3 [ERG watts = 95% of FTP]
1 minute of Build 4 [ERG watts = 100% of FTP]
1 minute of Ouch! [ERG watts = 105% of FTP]
1 minute of Decrease 1 [ERG watts = 100% of FTP]
1 minute of Decrease 2 [ERG watts = 95% of FTP]
1 minute of Decrease 3 [ERG watts = 90% of FTP]
1 minute of Last One! [ERG watts = 85% of FTP]
3 minutes of Recovery [ERG watts = 40% of FTP]
1 minute of Build 1 [ERG watts = 85% of FTP]
1 minute of Build 2 [ERG watts = 90% of FTP]
1 minute of Build 3 [ERG watts = 95% of FTP]
1 minute of Build 4 [ERG watts = 100% of FTP]
1 minute of Ouch! [ERG watts = 105% of FTP]
1 minute of Decrease 1 [ERG watts = 100% of FTP]
1 minute of Decrease 2 [ERG watts = 95% of FTP]
1 minute of Decrease 3 [ERG watts = 90% of FTP]
1 minute of Last One! [ERG watts = 85% of FTP]
2 minutes of Recovery 1 [ERG watts = 60% of FTP]
2 minutes of Recovery 2 [ERG watts = 50% of FTP]
4 minutes of Recovery 3 [ERG watts = 40% of FTP]

Better Cycling - TH/VO2 Intervals

This workout has been created to work at a percentage of your FTP - So as long as your FTP is correctly set in the iMi App then the wattage figures will automatically adjust to your training level
Assuming FTP = 300
15mins Warm up from 100-300w + 5mins easy spinning ~150w.
Main Set:
3x8mins Intervals @ 300w + 4mins recoveries @ 175w
Cool down: 5mins easy spinning

Better Cycling
http://www.bettercycling.co.uk
Welcome to Better Cycling - cycling training from Mike Wilson and Iain Grant.
The Better Cycling team have the ideal mix of both scientific and competitive backgrounds. They bring outstanding experience in cycle / triathlon coaching, fitness assessments and Retul bike fitting.

Total Time: 01:00:00

Category: Sustained Power

Author: Witchdoctor

Intervals

Block: 15 min warm up

1 minute of 54% FTP [ERG watts = 54% of FTP]
1 minute of 57% FTP [ERG watts = 57% of FTP]
1 minute of 61% FTP [ERG watts = 61% of FTP]
1 minute of 64% FTP [ERG watts = 64% of FTP]
1 minute of 68% FTP [ERG watts = 68% of FTP]
1 minute of 71% FTP [ERG watts = 71% of FTP]
1 minute of 75% FTP [ERG watts = 75% of FTP]
1 minute of 78% FTP [ERG watts = 78% of FTP]
1 minute of 82% FTP [ERG watts = 82% of FTP]
1 minute of 86% FTP [ERG watts = 86% of FTP]
1 minute of 89% FTP [ERG watts = 89% of FTP]
1 minute of 93% FTP [ERG watts = 93% of FTP]
1 minute of 96% FTP [ERG watts = 96% of FTP]
1 minute of 100% FTP [ERG watts = 100% of FTP]
5 minutes of 54% FTP [ERG watts = 54% of FTP]

Block: Main Block

8 minutes of 100% FTP [ERG watts = 100% of FTP]
4 minutes of 58% FTP [ERG watts = 58% of FTP]
8 minutes of 100% FTP [ERG watts = 100% of FTP]
4 minutes of 58% FTP [ERG watts = 58% of FTP]
8 minutes of 100% FTP [ERG watts = 100% of FTP]
4 minutes of 58% FTP [ERG watts = 58% of FTP]

5 minutes of Warm Down [ERG watts = 54% of FTP]

6x 30sec Sprints

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 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
2 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 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 endurance [ERG watts = 80% of FTP]
8 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
7 minutes of Zone 1 at cadence 90 and zone endurance [ERG watts = 55% of FTP]
5 minutes of Zone 1 at cadence 95 and zone recovery [ERG watts = 50% of FTP]

TR Carson +4

12x 5-7 min intervalls between 88-94% ftp total of 72 min (sweet spot work)

Goal: muscular endurance

Total Time: 02:00:00

Category: Muscular endurance

Author: mwlife

Intervals

3 minutes of Warm Up [ERG watts = 50% of FTP]
3 minutes of 64 Percent [ERG watts = 64% of FTP]
3 minutes of 77 Percent [ERG watts = 77% of FTP]
3 minutes of 90 Percent [ERG watts = 90% of FTP]
5 minutes of 50 Percent [ERG watts = 50% of FTP]
5 minutes of 88 Percent 1 [ERG watts = 88% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
5 minutes of 92 Percent 2 [ERG watts = 92% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
6 minutes of 90 Percent 3 [ERG watts = 90% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
6 minutes of 94 Percent 4 [ERG watts = 94% of FTP]
4 minutes of 50 Percent [ERG watts = 50% of FTP]
7 minutes of 88 Percent 1 [ERG watts = 88% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
7 minutes of 92 Percent 2 [ERG watts = 92% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
7 minutes of 90 Percent 3 [ERG watts = 90% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
7 minutes of 94 Percent 4 [ERG watts = 94% of FTP]
4 minutes of 50 Percent [ERG watts = 50% of FTP]
6 minutes of 88 Percent 1 [ERG watts = 88% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
6 minutes of 92 Percent 2 [ERG watts = 92% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
5 minutes of 90 Percent 3 [ERG watts = 90% of FTP]
2 minutes of 50 Percent [ERG watts = 50% of FTP]
5 minutes of 94 Percent 4 [ERG watts = 94% of FTP]
5 minutes of 50 Percent [ERG watts = 50% of FTP]

Enduro Pyramids Longer

A longer Enduro/sub-LT pyramid, X3

Total Time: 00:47:00

Category: Endurance

Author: MichaelCPA1

Intervals

5 minutes of Warm up at zone recovery
3 minutes of Pyramid #1 at zone endurance
2 minutes at zone sub-LT
1 minute at zone lactate threshold
2 minutes at zone sub-LT
3 minutes at zone endurance
2 minutes at zone recovery
3 minutes of Pyramid #2 at zone endurance
2 minutes at zone sub-LT
1 minute at zone lactate threshold
2 minutes at zone sub-LT
3 minutes at zone endurance
2 minutes at zone recovery
3 minutes of Pyramid #3 at zone endurance
2 minutes at zone sub-LT
1 minute at zone lactate threshold
2 minutes at zone sub-LT
3 minutes at zone endurance
5 minutes of Cool down at zone recovery

4 x 10 threshold

Total Time: 01:10:00

Category: Sustained Power

Author: MTBLuck

Intervals

5 minutes of Warmup 1 at cadence 90 [ERG watts = 56% of FTP]
2 minutes of Warmup 2 at cadence 90 [ERG watts = 65% of FTP]
2 minutes of Warmup 3 at cadence 90 [ERG watts = 74% of FTP]
2 minutes of Warmup 4 at cadence 90 [ERG watts = 60% of FTP]
10 minutes of 10 min. Threshold at cadence 90 [ERG watts = 95% of FTP]
3 minutes of Rest at cadence 90 [ERG watts = 60% of FTP]
10 minutes of 10 min. Threshold at cadence 90 [ERG watts = 95% of FTP]
3 minutes of Rest at cadence 90 [ERG watts = 60% of FTP]
10 minutes of 10 min. Threshold at cadence 90 [ERG watts = 95% of FTP]
3 minutes of Rest at cadence 90 [ERG watts = 60% of FTP]
10 minutes of 10 min. Threshold at cadence 90 [ERG watts = 95% of FTP]
10 minutes of Cooldown at cadence 90 [ERG watts = 50% of FTP]

CX Big Ring Efforts

Warmup 10-15 min easy
5 min max effort zone 5
3 x 10 90% FTP
every 2 minutes 20 sec push hard on the pedals
10 min rest between sets
finish 3 x 1 start efforts
2 min rest between
10-15 min cool down

Total Time: 01:36:00

Category: Speed

Author: abutts

Intervals

15 minutes of Warm Up at cadence 90 to 120 and zone recovery [Fixed resistance 1]
5 minutes of 5 min Max effort at zone maximal [Fixed resistance 2]
2 minutes of 1 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 1 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 Sec Push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 1 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 1 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 1 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
10 minutes of 10 min rest at zone recovery
2 minutes of 2 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 2 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 Sec Push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 2 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 2 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 2 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
10 minutes of 10 min rest at zone recovery
2 minutes of 3 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 3 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 Sec Push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 3 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 3 of 3 10 min 90% push at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 3 of 3 of 10 min push at zone sub-maximal [Fixed resistance 2]
2 minutes of 2 min rest at zone recovery
1 minute of 1 of 3 Start 1 min MAX at zone maximal [Fixed resistance 4]
2 minutes of Rest at zone recovery
1 minute of 2 of 3 Start 1 min MAX at zone maximal [Fixed resistance 4]
2 minutes of Rest at zone recovery
1 minute of 3 of 3 Start 1 min MAX at zone maximal [Fixed resistance 4]
2 minutes of Rest at zone recovery
15 minutes of 15 min CD at zone endurance [Fixed resistance 1]

SUB-THRESHOLD/SWEET SPOT WORK

From Training peak
“Sweet Spot” occurs at 83 to 97 percent of your FTP and riding here can help improve the aerobic, steady state efforts that characterize FTP. Sweet Spot gets it’s name because it is a balanced amount of intensity and volume. You can achieve more positive physiological adaptations than if you were to ride harder at zone 4/threshold. By riding below your FTP it is a more repeatable workout and won’t take quite as much out of you. Do these efforts on a stretch of road without interruptions, and focus on maintaining a steady effort. A steady grade 3 to 5 percent hill works very well.

Start with 3×8 minutes at “sweet spot” with 4 minutes easy spinning in between. Build up to 3×10 minute with 5 minutes easy spinning in between.

Total Time: 01:01:00

Category: Misc.

Author: fred

Intervals

1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 55% of FTP]
1 minute [ERG watts = 60% of FTP]
1 minute [ERG watts = 65% of FTP]
1 minute [ERG watts = 70% of FTP]
1 minute [ERG watts = 75% of FTP]
1 minute [ERG watts = 80% of FTP]
1 minute [ERG watts = 85% of FTP]
1 minute [ERG watts = 90% of FTP]
1 minute [ERG watts = 95% of FTP]
1 minute [ERG watts = 100% of FTP]
5 minutes [ERG watts = 56% of FTP]
10 minutes [ERG watts = 94% of FTP]
5 minutes [ERG watts = 60% of FTP]
10 minutes [ERG watts = 94% of FTP]
5 minutes [ERG watts = 60% of FTP]
10 minutes [ERG watts = 94% of FTP]
5 minutes [ERG watts = 56% of FTP]

Ride Fit Spin Around Madrid

Experience "real ride" action by getting the Ride Fit Spin Around Madrid training video from http://www.ride-fit.com/Shopping/Ride-Fit-Spin-Around-Madrid.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: 00:49:59

Category: Endurance

Author: Ride-Fit

Intervals

1 minute 45 seconds at zone recovery [ERG watts = 45% of FTP]
45 seconds at zone endurance [ERG watts = 63% of FTP]
10 seconds at zone endurance [ERG watts = 63% of FTP]
52 seconds at zone endurance [ERG watts = 67% of FTP]
22 seconds at zone super-LT [ERG watts = 99% of FTP]
46 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
35 seconds at zone endurance [ERG watts = 67% of FTP]
49 seconds at zone lactate threshold [ERG watts = 96% of FTP]
52 seconds at zone super-LT [ERG watts = 99% of FTP]
41 seconds at zone endurance [ERG watts = 77% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
15 seconds at zone super-LT [ERG watts = 99% of FTP]
8 seconds at zone sub-LT [ERG watts = 93% of FTP]
21 seconds at zone lactate threshold [ERG watts = 96% of FTP]
25 seconds at zone super-LT [ERG watts = 99% of FTP]
25 seconds at zone lactate threshold [ERG watts = 96% of FTP]
28 seconds at zone sub-LT [ERG watts = 93% of FTP]
25 seconds at zone super-LT [ERG watts = 99% of FTP]
6 seconds at zone sub-LT [ERG watts = 93% of FTP]
23 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
36 seconds at zone super-LT [ERG watts = 99% of FTP]
54 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
49 seconds at zone super-LT [ERG watts = 99% of FTP]
47 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 1 seconds at zone super-LT [ERG watts = 99% of FTP]
14 seconds at zone sub-LT [ERG watts = 93% of FTP]
11 seconds at zone lactate threshold [ERG watts = 96% of FTP]
36 seconds at zone super-LT [ERG watts = 99% of FTP]
41 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
36 seconds at zone super-LT [ERG watts = 99% of FTP]
18 seconds at zone lactate threshold [ERG watts = 96% of FTP]
12 seconds at zone endurance [ERG watts = 77% of FTP]
25 seconds at zone endurance [ERG watts = 82% of FTP]
11 seconds at zone lactate threshold [ERG watts = 96% of FTP]
11 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute 30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
21 seconds at zone endurance [ERG watts = 82% of FTP]
14 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 63% of FTP]
46 seconds at zone sub-LT [ERG watts = 92% of FTP]
1 minute 20 seconds at zone lactate threshold [ERG watts = 96% of FTP]
25 seconds at zone sub-LT [ERG watts = 92% of FTP]
1 minute 44 seconds at zone sub-maximal [ERG watts = 126% of FTP]
39 seconds at zone maximal [ERG watts = 167% of FTP]
8 seconds at zone sub-maximal [ERG watts = 125% of FTP]
11 seconds at zone super-LT [ERG watts = 99% of FTP]
11 seconds at zone endurance [ERG watts = 77% of FTP]
13 seconds at zone endurance [ERG watts = 64% of FTP]
20 seconds at zone sub-maximal [ERG watts = 125% of FTP]
34 seconds at zone sub-maximal [ERG watts = 126% of FTP]
12 seconds at zone endurance [ERG watts = 77% of FTP]
58 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute 23 seconds at zone endurance [ERG watts = 82% of FTP]
30 seconds at zone endurance [ERG watts = 63% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 30 seconds at zone sub-LT [ERG watts = 92% of FTP]
36 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 92% of FTP]
16 seconds at zone super-LT [ERG watts = 99% of FTP]
17 seconds at zone sub-LT [ERG watts = 92% of FTP]
25 seconds at zone sub-maximal [ERG watts = 121% of FTP]
33 seconds at zone lactate threshold [ERG watts = 96% of FTP]
13 seconds at zone sub-maximal [ERG watts = 121% of FTP]
23 seconds at zone sub-LT [ERG watts = 92% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
15 seconds at zone lactate threshold [ERG watts = 96% of FTP]
24 seconds at zone sub-LT [ERG watts = 92% of FTP]
31 seconds at zone sub-maximal [ERG watts = 121% of FTP]
27 seconds at zone sub-LT [ERG watts = 92% of FTP]
44 seconds at zone sub-maximal [ERG watts = 121% of FTP]
31 seconds at zone lactate threshold [ERG watts = 96% of FTP]
35 seconds at zone sub-LT [ERG watts = 92% of FTP]
13 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 33 seconds at zone sub-LT [ERG watts = 92% of FTP]
20 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 25 seconds at zone sub-LT [ERG watts = 92% of FTP]
47 seconds at zone sub-maximal [ERG watts = 126% of FTP]
32 seconds at zone endurance [ERG watts = 77% of FTP]
3 minutes 50 seconds at zone recovery [ERG watts = 39% of FTP]

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Public Workouts by Rating

TheSufferFest.com's Downward Spiral

3 x 9 minute "Threshold Pyramids"

Better Cycling - TH/VO2 Intervals

Block: 15 min warm up

Block: Main Block

6x 30sec Sprints

TR Carson +4

Enduro Pyramids Longer

4 x 10 threshold

CX Big Ring Efforts

SUB-THRESHOLD/SWEET SPOT WORK

Ride Fit Spin Around Madrid

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