Public Workouts by Rating

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

15 minutes of Warm Up [Fixed resistance 1]
15 seconds of 1 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 2 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 3 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 4 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 5 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 6 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 7 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 8 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 9 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 10 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 11 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 12 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 13 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 14 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 15 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 16 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 17 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 18 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 19 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 20 of 20 15 sec at zone maximal [Fixed resistance 8]
5 minutes of Recover at zone recovery [Fixed resistance 1]
15 seconds of 1 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 2 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 3 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 4 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 5 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 6 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 7 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 8 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 9 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 10 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 11 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 12 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 13 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 14 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 15 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 16 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 17 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 18 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 19 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 20 of 20 15 sec at zone maximal [Fixed resistance 8]
10 minutes of 10 min recovery at zone recovery [Fixed resistance 1]
10 seconds of 1 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 2 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 3 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 4 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 5 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 6 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 7 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 8 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 9 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 10 of 10 sec sprints at zone maximal [Fixed resistance 9]
15 minutes of Cool down at zone recovery [Fixed resistance 1]

5 min Power Test

Total Time: 00:54:00

Category: Testing

Author: Aesc

Intervals

20 minutes of Warm up at zone endurance
3 minutes of Test warm up effort at zone lactate threshold
6 minutes of Recover at zone recovery
5 minutes of Test
20 minutes of Recover at zone recovery

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]

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

Intervals

5 minutes of Warm Up - 5 minutes @ 50% FTP [ERG watts = 50% of FTP]
5 minutes of Warm Up - 5 minutes @ 60% FTP [ERG watts = 60% of FTP]
30 seconds of Surge 30s [ERG watts = 100% of FTP]
2 minutes of Warm Up - 2 minutes @ 70% FTP [ERG watts = 70% of FTP]
30 seconds of Surge 30s [ERG watts = 100% of FTP]
2 minutes of Warm Up - 2 minutes @ 70% FTP [ERG watts = 70% of FTP]
30 seconds of Surge 30s [ERG watts = 100% of FTP]
5 minutes of Warm Up - 5 minutes @ 55% FTP [ERG watts = 55% of FTP]
5 minutes of 1st - 5 minutes @ 105% FTP [ERG watts = 105% of FTP]
5 minutes of Recovery - 5 minutes @ 45% FTP [ERG watts = 45% of FTP]
5 minutes of 2nd - 5 minutes @ 105% FTP [ERG watts = 105% of FTP]
5 minutes of Recovery - 5 minutes @ 45% FTP [ERG watts = 45% of FTP]
5 minutes of 3rd - 5 minutes @ 105% FTP [ERG watts = 105% of FTP]
5 minutes of Recovery - 5 minutes @ 45% FTP [ERG watts = 45% of FTP]
5 minutes of Last one! - 5 minutes @ 105% FTP [ERG watts = 105% of FTP]
10 minutes of Warm down - 10 minutes @ 50% FTP [ERG watts = 50% of FTP]

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

Intervals

2 minutes at zone recovery [ERG watts = 20% of FTP]
1 minute 23 seconds at zone recovery [ERG watts = 50% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
9 seconds at zone endurance [ERG watts = 82% of FTP]
48 seconds at zone sub-LT [ERG watts = 91% of FTP]
9 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute 22 seconds at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 35 seconds at zone lactate threshold [ERG watts = 95% of FTP]
43 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone sub-LT [ERG watts = 91% of FTP]
37 seconds at zone super-LT [ERG watts = 100% of FTP]
8 seconds at zone sub-LT [ERG watts = 91% of FTP]
16 seconds at zone super-LT [ERG watts = 100% of FTP]
5 seconds at zone sub-LT [ERG watts = 91% of FTP]
4 seconds at zone super-LT [ERG watts = 100% of FTP]
5 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 18 seconds at zone super-LT [ERG watts = 100% of FTP]
8 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 54 seconds at zone super-LT [ERG watts = 100% of FTP]
1 minute 44 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
7 seconds at zone super-LT [ERG watts = 100% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
7 seconds at zone super-LT [ERG watts = 100% of FTP]
1 minute 33 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
7 seconds at zone super-LT [ERG watts = 100% of FTP]
52 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
5 seconds at zone super-LT [ERG watts = 100% of FTP]
2 minutes 23 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
6 seconds at zone super-LT [ERG watts = 100% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
11 seconds at zone super-LT [ERG watts = 100% of FTP]
54 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
6 seconds at zone super-LT [ERG watts = 102% of FTP]
47 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
10 seconds at zone super-LT [ERG watts = 102% of FTP]
1 minute 2 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
6 seconds at zone super-LT [ERG watts = 102% of FTP]
2 minutes 39 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
6 seconds at zone super-LT [ERG watts = 102% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
6 seconds at zone super-LT [ERG watts = 102% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
11 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
54 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
7 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
7 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
18 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
17 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 38 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone recovery [ERG watts = 20% of FTP]

Zwift - The Frothinator

Total Time: 01:00:00

Category: Misc.

Author: GV

Intervals

5 minutes at zone recovery [ERG watts = 46% of FTP]
1 minute at zone endurance [ERG watts = 80% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone endurance [ERG watts = 80% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone endurance [ERG watts = 80% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone endurance [ERG watts = 80% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone endurance [ERG watts = 80% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
30 seconds at zone sub-LT [ERG watts = 91% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 91% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]

TheSufferFest.com's Extra Shot 20

Bring this workout to life. Get The Sufferfest's Extra Shot 20 training video. Available at www.thesufferfest.com/video-sufferfests/extra-shot
Start workout clock when words "Extra Shot" appear on the screen (@ 58 seconds)

Total Time: 00:20:37

Category: Speed endurance

Author: Ransom

Intervals

17 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 48 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 47 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 15 seconds at zone super-LT [ERG watts = 101% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 114% of FTP]
44 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 4 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
48 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
24 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
17 seconds at zone sub-maximal [ERG watts = 121% of FTP]
24 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
49 seconds at zone sub-maximal [ERG watts = 121% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
22 seconds at zone sub-maximal [ERG watts = 121% of FTP]
20 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 121% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 18 seconds at zone sub-maximal [ERG watts = 121% of FTP]
32 seconds at zone super-LT [ERG watts = 101% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
24 seconds at zone sub-maximal [ERG watts = 121% of FTP]
12 seconds at zone sub-maximal [ERG watts = 140% of FTP]
19 seconds at zone recovery [ERG watts = 50% of FTP]

5X5 Bike Intervals - 6 intervals

Total Time: 01:40:00

Category: Misc.

Author: delburro

Intervals

15 minutes of Easy Spin at cadence 92 [ERG watts = 115% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
5 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
5 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
5 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
5 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
15 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
15 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
5 minutes of Cool Down at cadence 80 [ERG watts = 110% of FTP]

1 x 40 threshold interval workout v. 1.1

Total of 40 min of intervals in Threshold zone (Power Zone 4). The most difficult workout of the week, in most cases. Show up reasonably well-rested and ready to work! Plan for effective post-workout recovery nutrition and sleep for maximal results.

1 x 40 Zone 4.

Total Time: 01:10:00

Category: Sustained Power

Author: deniskissane

Intervals

10 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 75% of FTP]
40 minutes [ERG watts = 92% of FTP]
10 minutes [ERG watts = 55% of FTP]

10x 30sec Sprints

Total Time: 01:01:00

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]
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 90 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 95 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]
8 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
5 minutes of Zone 1 at cadence 95 and zone recovery [ERG watts = 50% of FTP]

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