Public Workouts by Rating

Spinervals 39 LEADVILLE r7.7 85 mins

Aerobic endurance
Total Time: 1:25

assuming both (interval and video) start at exactly the same time

roll
warmup - classic spinervals
5 mins 15 secs on 5 off - high cadence
Pyramid 1,2,3,4,5 wtih 30 secs interval...alternate pyramids high cadence. raceish speed cadence

10 mins 40 secs on, 10 secs standing, 10 secs rest - sets alternate between high and normal cadence

2 x 10 mins with 1 minute rest inbetween - set to maintain power. Change gears etc every 30 secs

Total Time: 01:14:45

Category: Endurance

Author: Lorry

Intervals

5 minutes 14 seconds of Spin / Loosen up at zone recovery
30 seconds of Warmup [ERG watts = 80% of FTP]
30 seconds of Spin [ERG watts = 20% of FTP]
30 seconds of Warmup [ERG watts = 80% of FTP]
30 seconds of Spin [ERG watts = 20% of FTP]
30 seconds of Warmup [ERG watts = 80% of FTP]
30 seconds of Spin [ERG watts = 20% of FTP]
1 minute 10 seconds of recovery at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
2 minutes 35 seconds of Recover at zone recovery
1 minute of Pyramid 1 cadence >80 big ring 15ish at cadence 80 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
2 minutes of Pyramid 2 cadence >90 small ring 15ish at cadence 90 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
3 minutes of Pyramid 3 cadence >80 big ring 15ish at cadence 80 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
4 minutes of Pyramid 4 cadence >90 small ring 15ish at cadence 90 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
5 minutes of Pyramid 5 cadence >80 big ring 15ish at cadence 80 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
4 minutes of Pyramid 4 cadence >90 small ring 15ish at cadence 90 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
3 minutes of Pyramid 3 cadence >80 big ring 15ish at cadence 80 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
2 minutes of Pyramid 2 cadence >90 small ring 15ish at cadence 90 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
1 minute of Pyramid 1 cadence >80 big ring 15ish at cadence 80 [ERG watts = 80% of FTP]
2 minutes 7 seconds of Recover at zone recovery
40 seconds of High Cadence at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of Normal Cadence at cadence 80 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of High Cadence at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of Normal Cadence at cadence 80 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of High Cadence at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of Normal Cadence at cadence 80 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of High Cadence at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of Normal Cadence at cadence 80 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of High Cadence at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of Normal Cadence at cadence 80 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
1 minute 54 seconds of Recover at zone recovery
10 minutes of 10 mins alternating 30 secs [ERG watts = 80% of FTP]
1 minute of Recover
10 mins alternate 30 secs [ERG watts = 80% of FTP]
4 minutes of Cooldown at zone recovery

Anaerobic Hills and Sweet spot

Warm up 10 min
Simulate a 3 minute climb by doing 4 x 3 minutes at about 120% of FTP.
3-minute recovery between intervals. Stay seated on each. 60-70 rpm.
Then ride 20 minutes at sweetspot.
Aero position. Stay smooth!
Warm down. - 10 min

Total Time: 01:04:00

Category: Muscular endurance

Author: abutts

Intervals

10 minutes of Warm Up at zone endurance with heart rate endurance [Fixed resistance 1]
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
20 minutes of Sweet spot [ERG watts = 86% of FTP]
10 minutes of Cool down at zone endurance with heart rate endurance [Fixed resistance 1]

NYTT 6x5 FTP

Total Time: 01:00:00

Category: Muscular endurance

Author: NYTTCoach

Intervals

10 minutes of Warm Up [ERG watts = 50% of FTP]
30 seconds of Surge [ERG watts = 110% of FTP]
2 minutes of Recovery [ERG watts = 50% of FTP]
30 seconds of Surge [ERG watts = 130% of FTP]
2 minutes of Recovery [ERG watts = 50% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
5 minutes of Rest [ERG watts = 50% of FTP]

2 x 20 with Bursts

2 x 20 workout with suprathreshold and subthreshold intervals mixed in to keep it interesting.

Total Time: 01:02:30

Category: Muscular endurance

Author: Markchandler

Intervals

5 minutes of Warm Up [ERG watts = 50% of FTP]
1 minute of Spin [ERG watts = 80% of FTP]
1 minute of Rest [ERG watts = 50% of FTP]
1 minute of Spin [ERG watts = 80% of FTP]
2 minutes of Rest [ERG watts = 50% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 105% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 107% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 110% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
2 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Last Burst! [ERG watts = 115% of FTP]
7 minutes 30 seconds of Rest [ERG watts = 50% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 105% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 107% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 110% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
2 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Last Burst! [ERG watts = 115% of FTP]
5 minutes of Cool Down

Basic intervals

Total Time: 00:51:00

Category: Strength

Author: Pinkgecko

Intervals

5 minutes of Warm up [ERG watts = 60% of FTP]
30 seconds of Increase intensity [ERG watts = 100% of FTP]
30 seconds of Recovery at zone recovery
30 seconds of Increase intensity [ERG watts = 110% of FTP]
30 seconds of Recovery at zone recovery
30 seconds of Increase intensity [ERG watts = 110% of FTP]
30 seconds of Recovery at zone recovery
30 seconds of Increase intensity [ERG watts = 110% of FTP]
30 seconds of Recovery at zone recovery
2 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of Recovery at zone recovery
3 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
4 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
5 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of Recovery at zone recovery
4 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
3 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
2 minutes of Threshold [ERG watts = 100% of FTP]
3 minutes of recovery at zone recovery
10 minutes of endurance at zone endurance

The FTP sprint

Total Time: 01:11:00

Category: Misc.

Author: JoHo

Intervals

20 minutes of Warm-up [ERG watts = 58% of FTP]

Block: Intervals

5 minutes of Tempo! [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
20 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
20 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
10 seconds of easy... [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]

8 minutes of Recover [ERG watts = 58% of FTP]

Block: Intervals

5 minutes of Tempo! [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
20 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
20 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
10 seconds of easy... [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]

8 minutes of Recover [ERG watts = 58% of FTP]

Block: Intervals

5 minutes of Tempo! [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
20 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
20 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
10 seconds of easy... [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]

10 minutes of Recover [ERG watts = 58% of FTP]

Power Profile

Power Profile work out from Training with Power

Total Time: 02:01:15

Category: Testing

Author: bikingdavo10

Intervals

45 minutes at zone endurance [ERG watts = 65% of FTP]
1 minute at zone sub-LT [ERG watts = 85% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone sub-LT [ERG watts = 85% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone sub-LT [ERG watts = 85% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
5 minutes at zone super-LT [ERG watts = 100% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
1 minute at zone maximal [ERG watts = 150% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
10 minutes at zone endurance [ERG watts = 75% of FTP]
5 minutes at zone sub-maximal [ERG watts = 120% of FTP]
10 minutes at zone endurance [ERG watts = 60% of FTP]
1 minute at zone maximal [ERG watts = 150% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
1 minute at zone maximal [ERG watts = 150% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
15 seconds at zone maximal [ERG watts = 150% of FTP]
2 minutes at zone endurance [ERG watts = 60% of FTP]
15 minutes at zone endurance [ERG watts = 60% of FTP]

Rip Your Heart Out

Alternating 6 min. LT tempo 1 min. power sets all performed at 90+ RPM. Adjust gear ratio to resistance. Suggest Time Trial = big ring/18. Power = big ring/15

Total Time: 00:57:30

Category: Speed endurance

Author: RobFromCal

Intervals

10 minutes of Warm Up at cadence 70 to 80 with heart rate endurance
6 minutes of Time Trial at cadence 90 with heart rate lactate threshold
3 minutes of Rest at cadence 70 with heart rate recovery

Block: Power

1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
3 minutes of Rest at cadence 70 with heart rate recovery

6 minutes of Time Trial at cadence 90 with heart rate lactate threshold
3 minutes of Rest at cadence 70 with heart rate recovery

Block: Power

1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
3 minutes of Rest at cadence 70 with heart rate recovery

6 minutes of Time Trial at cadence 90 with heart rate lactate threshold
5 minutes of Cool Down at cadence 70 with heart rate recovery

Velosophy Loaded Sprints x 6

Do 20 min warmup.
From Horse Gates, 1 rider per lap is to lead out to Toilet Block. Pace should build & be high enough that HR starts to climb. From Toilet Block 30km/h sign sprint Loch Avenue intersection. Focus on leg speed.
Recover for rest of lap & regroup into bunch. Take turns leading out.
Finish sprints at 6.50am and cool down

Total Time: 01:15:00

Category: Sustained Power

Author: PommyTom

Intervals

20 minutes of Warm Up at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
20 minutes of Cool Down at zone endurance

VO2 Max intervals - 3 minutes x 5 reps

These are going to hurt a bit :) Luckily they are over quickly. 20 minutes warmup in Zone 2, then 3 minutes at Zone 5 wattage or HR. 3 minutes recovery, then repeat for a total of 5 intervals. Cool down for at least 20 minutes. DON'T make the mistake of starting these off too hard and tapering off - the last should be just as intense as the first. Enjoy :)

Total Time: 01:07:00

Category: Explosive Power

Author: deniskissane

Intervals

20 minutes [ERG watts = 65% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
20 minutes [ERG watts = 55% of FTP]

Header Links

Navigation

User login

Public Workouts by Rating

Spinervals 39 LEADVILLE r7.7 85 mins

Anaerobic Hills and Sweet spot

NYTT 6x5 FTP

2 x 20 with Bursts

Basic intervals

The FTP sprint

Block: Intervals

Block: Intervals

Block: Intervals

Power Profile

Rip Your Heart Out

Block: Power

Block: Power

Velosophy Loaded Sprints x 6

VO2 Max intervals - 3 minutes x 5 reps

Useful Gear


Header Links Public Workouts Public Workouts by Author Public Workouts by Rating Recovery Workouts Endurance Workouts Sustained Power Workouts Explosive Power Workouts Muscular Endurance Workouts Speed Endurance Workouts Speed Workouts Strength Workouts Technique Workouts Testing Workouts Misc Workouts Groups Forum Blog Help Contact TheSufferFest! Ride-Fit