Public Workouts by Rating

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

Intervals

30 minutes of zone 2 at cadence 80 to 100 and zone endurance
20 minutes at cadence 75 to 100 and zone sub-LT
5 minutes at cadence 80 to 100 and zone recovery
20 minutes at cadence 80 to 100 and zone sub-LT
5 minutes at cadence 80 to 100 and zone recovery
30 minutes of Zone 2 at cadence 80 to 100 and zone endurance

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

Intervals

5 minutes of Pedal Easy [ERG watts = 50% of FTP]
5 minutes of 30s seated/30s standing [ERG watts = 80% of FTP]
6 minutes of Alt R/L leg workload [ERG watts = 60% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
3 minutes of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
5 minutes of Recover at cadence 100 [ERG watts = 50% of FTP]

TriVelo FTP Test

warm up
1.
min 20 min build the watts from 50%-70% average @90-100 rpm
2.
3 x 1min efforts @85%/100%/120% watts with 3 min recovery
stay seated and ride @60/rpm
3.
1x8 min effort build the watts from 75%-100% last 2 min at best power
4.
5 min easy roll
6.
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 min..you select the cadence
7.
20 min easy warm down

Total Time: 01:25:00

Category: Testing

Author: fbn3786

Intervals

20 minutes of Warm up build watts from 50-70% at cadence 90 to 100 and zone endurance
1 minute of Effort 1@85% at cadence 60 [ERG watts = 85% of FTP]
3 minutes of Recovery at zone recovery
1 minute of Effort 2@100% at cadence 60 [ERG watts = 100% of FTP]
3 minutes of Recovery at zone recovery
1 minute of Effort 3@120% at cadence 60 [ERG watts = 120% of FTP]
3 minutes of Recovery at zone recovery
8 minutes of Build up 75-100% in 2min blocks at zone sub-maximal
5 minutes of Recovery at zone recovery
20 minutes of FTP Test at zone sub-maximal
20 minutes of Cool down at zone recovery

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

Intervals

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]

medio +SFR

Total Time: 01:14:00

Category: Sustained Power

Author: Gneppo

Intervals

7 minutes of riscaldamento at cadence 90 and zone recovery
20 minutes of medio at cadence 95 and zone sub-LT
5 minutes of recupero at cadence 90 and zone recovery
2 minutes of 4 SFR at cadence 40 and zone lactate threshold
2 minutes of 4 SFR at cadence 60 and zone lactate threshold
1 minute of 4 SFR at cadence 100 and zone lactate threshold
3 minutes of recupero at zone recovery
2 minutes of 3 SFR at cadence 40 and zone lactate threshold
2 minutes of 3 SFR at cadence 60 and zone lactate threshold
1 minute of 3 SFR at cadence 100 and zone lactate threshold
3 minutes of recupero at zone recovery
2 minutes of 2 SFR at cadence 40 and zone lactate threshold
2 minutes of 2 SFR at cadence 60 and zone lactate threshold
1 minute of 2 SFR at cadence 100 and zone lactate threshold
3 minutes of recupero at zone recovery
2 minutes of 1 SFR at cadence 40 and zone lactate threshold
2 minutes of 1 SFR at cadence 60 and zone lactate threshold
1 minute of 1 SFR at cadence 100 and zone lactate threshold
3 minutes of recupero at zone recovery
2 minutes of 0 SFR at cadence 40 and zone lactate threshold
2 minutes of 0 SFR at cadence 60 and zone lactate threshold
1 minute of 0 SFR at cadence 100 and zone lactate threshold
5 minutes of recupero at zone recovery

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 http://www.ride-fit.com/Shopping/Ride-Fit-Three-Times-Up.html?source=imo.... 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: 00:56:14

Category: Strength

Author: Ride-Fit

Intervals

2 minutes 8 seconds at zone recovery [ERG watts = 45% of FTP]
1 minute 34 seconds at zone endurance [ERG watts = 63% of FTP]
2 minutes at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes at zone sub-LT [ERG watts = 92% of FTP]
2 minutes at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone VO2-MAX [ERG watts = 107% of FTP]
45 seconds at zone sub-maximal [ERG watts = 121% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
45 seconds at zone sub-LT [ERG watts = 93% of FTP]
45 seconds at zone super-LT [ERG watts = 104% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 30 seconds at zone sub-maximal [ERG watts = 128% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
45 seconds at zone super-LT [ERG watts = 104% of FTP]
45 seconds at zone sub-LT [ERG watts = 93% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes at zone sub-LT [ERG watts = 92% of FTP]
2 minutes at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone VO2-MAX [ERG watts = 107% of FTP]
45 seconds at zone sub-maximal [ERG watts = 121% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
18 seconds at zone endurance [ERG watts = 82% of FTP]
36 seconds at zone sub-LT [ERG watts = 93% of FTP]
11 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute 7 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
21 seconds at zone endurance [ERG watts = 82% of FTP]
42 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
40 seconds at zone super-LT [ERG watts = 99% of FTP]
20 seconds at zone endurance [ERG watts = 77% of FTP]
45 seconds at zone super-LT [ERG watts = 99% of FTP]
20 seconds at zone endurance [ERG watts = 77% of FTP]
45 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes at zone sub-LT [ERG watts = 92% of FTP]
2 minutes at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone VO2-MAX [ERG watts = 107% of FTP]
45 seconds at zone sub-maximal [ERG watts = 121% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
2 minutes at zone sub-LT [ERG watts = 88% of FTP]
1 minute 15 seconds at zone super-LT [ERG watts = 104% of FTP]
1 minute 15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
2 minutes 10 seconds at zone super-LT [ERG watts = 99% of FTP]
3 minutes 52 seconds at zone recovery [ERG watts = 49% 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]

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

TheSufferFest.com's Hell Hath No Fury

Bring this workout to life. Get The Sufferfest's Hell Hath No Fury training video. Available at www.thesufferfest.com/video-sufferfests/hell-hath-no-fury
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

Intervals

2 minutes 13 seconds at zone recovery [ERG watts = 50% of FTP]
3 minutes 39 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 16 seconds at zone lactate threshold [ERG watts = 95% of FTP]
21 seconds at zone super-LT [ERG watts = 101% of FTP]
38 seconds at zone lactate threshold [ERG watts = 95% of FTP]
29 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 24 seconds at zone lactate threshold [ERG watts = 95% of FTP]
2 minutes 13 seconds at zone lactate threshold [ERG watts = 98% of FTP]
1 minute 18 seconds at zone super-LT [ERG watts = 101% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone super-LT [ERG watts = 101% of FTP]
19 seconds at zone sub-maximal [ERG watts = 127% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
50 seconds at zone super-LT [ERG watts = 101% of FTP]
18 seconds at zone sub-maximal [ERG watts = 127% of FTP]
4 minutes 12 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 37 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 57 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 2 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 31 seconds at zone sub-maximal [ERG watts = 124% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
11 seconds at zone sub-maximal [ERG watts = 127% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
31 seconds at zone sub-maximal [ERG watts = 121% of FTP]
13 seconds at zone sub-maximal [ERG watts = 124% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
27 seconds at zone sub-maximal [ERG watts = 140% of FTP]
6 minutes 16 seconds at zone recovery [ERG watts = 50% of FTP]
27 seconds at zone super-LT [ERG watts = 101% of FTP]
33 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
12 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
12 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
8 seconds at zone super-LT [ERG watts = 101% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone super-LT [ERG watts = 101% of FTP]
40 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
12 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 30 seconds at zone sub-maximal [ERG watts = 121% of FTP]
17 seconds at zone sub-maximal [ERG watts = 124% of FTP]
1 minute 17 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
31 seconds at zone super-LT [ERG watts = 101% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
31 seconds at zone super-LT [ERG watts = 101% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 17 seconds at zone sub-maximal [ERG watts = 121% of FTP]
29 seconds at zone super-LT [ERG watts = 101% of FTP]
13 seconds at zone sub-maximal [ERG watts = 127% of FTP]
36 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
26 seconds at zone sub-maximal [ERG watts = 121% of FTP]
3 minutes 7 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
24 seconds at zone sub-maximal [ERG watts = 140% of FTP]
4 minutes 47 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 39 seconds at zone sub-maximal [ERG watts = 121% of FTP]
42 seconds at zone sub-maximal [ERG watts = 127% of FTP]
6 minutes 27 seconds at zone recovery [ERG watts = 50% of FTP]

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