Public Workouts by Rating

15x1min

Total Time: 00:50:00

Category: Misc.

Author: laurenchandler

2 minutes [ERG watts = 50% of FTP]
2 minutes [ERG watts = 60% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 75% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 75% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 75% of FTP]
5 minutes [ERG watts = 55% of FTP]
1 minute of 1 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 2 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 3 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 4 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 5 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 6 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 7 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 8 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 9 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 10 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 11 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 12 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 13 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 14 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 15 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
5 minutes [ERG watts = 50% of FTP]

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]

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 Smokin' Joe

Experience "real ride" action by getting the Ride Fit Smokin' Joe training video from http://www.ride-fit.com/Shopping/Ride-Fit-Smokin-Joe.html?source=imobile. 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: 00:42:42

Category: Strength

Author: Ride-Fit

Intervals

1 minute 57 seconds at zone recovery [ERG watts = 39% of FTP]
1 minute 45 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone sub-maximal [ERG watts = 126% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone endurance [ERG watts = 64% of FTP]
1 minute at zone sub-maximal [ERG watts = 126% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone endurance [ERG watts = 64% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone sub-maximal [ERG watts = 126% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone endurance [ERG watts = 64% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone sub-maximal [ERG watts = 126% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone endurance [ERG watts = 64% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone sub-maximal [ERG watts = 126% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone endurance [ERG watts = 64% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone sub-LT [ERG watts = 93% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone sub-maximal [ERG watts = 142% of FTP]
4 minutes at zone recovery [ERG watts = 51% of FTP]

Six minutes of pain - 2 x ( 3 x (1min@150%FTP / 1 min Rest))

Warm up:
# 5 minutes @ 50% FTP
# 5 minutes @ 60% FTP
# 5.5 minutes @ 70% FTP (including 3 x 30sec bursts)
# 5 minutes @ 55% FTP
First Set:
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP

Recovery:
# 3 minutes @ 45% FTP

Second Set:
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP

Cool Down:
# 10 minutes @ 50% FTP

Total Time: 00:43:30

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 Burst 30 sec 100%FTP [ERG watts = 100% of FTP]
2 minutes of Warm Up - 2 minutes @ 70% FTP [ERG watts = 70% of FTP]
30 seconds of Burst 30 sec 100%FTP [ERG watts = 100% of FTP]
2 minutes of Warm Up - 2 minutes @ 70% FTP [ERG watts = 70% of FTP]
30 seconds of Burst 30 sec 100%FTP [ERG watts = 100% of FTP]
5 minutes of Warm Up - 5 minutes @ 55% FTP [ERG watts = 55% of FTP]
1 minute of 1 minute @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minutes @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minutes @ 150% FTP [ERG watts = 150% of FTP]
3 minutes of Recovery - 3 minutes @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minute @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minute @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minute @ 150% FTP - Last One! [ERG watts = 150% of FTP]
10 minutes of Warm down - 10 minutes @ 50% FTP [ERG watts = 50% of FTP]

Coach Sufferfest Local Hero

This is my rebuild of Sufferfest Local Hero. It's designed for Kickr.

Total Time: 01:18:47

Category: Misc.

Author: erutangis

Intervals

1 minute 30 seconds at zone recovery [ERG watts = 20% of FTP]
2 minutes 18 seconds at zone recovery [ERG watts = 30% of FTP]
5 minutes 2 seconds at zone recovery [ERG watts = 50% of FTP]
34 seconds at zone recovery [ERG watts = 30% of FTP]
16 seconds at zone recovery [ERG watts = 50% of FTP]
31 seconds at zone endurance [ERG watts = 75% of FTP]
29 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute 1 seconds at zone endurance [ERG watts = 75% of FTP]
44 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 40 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 17 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 25 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
41 seconds at zone sub-LT [ERG watts = 91% of FTP]
3 minutes 19 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute 20 seconds at zone super-LT [ERG watts = 100% of FTP]
1 minute 38 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 10 seconds at zone recovery [ERG watts = 35% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 10 seconds at zone recovery [ERG watts = 35% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 15 seconds at zone recovery [ERG watts = 35% of FTP]
13 seconds at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes 49 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 11 seconds at zone recovery [ERG watts = 35% of FTP]
2 minutes 59 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 43 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
15 seconds at zone sub-maximal [ERG watts = 130% of FTP]
1 minute 52 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
35 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
15 seconds at zone sub-maximal [ERG watts = 130% of FTP]
53 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
41 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
16 seconds at zone sub-maximal [ERG watts = 130% of FTP]
1 minute 3 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
39 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
16 seconds at zone sub-maximal [ERG watts = 130% of FTP]
47 seconds at zone recovery [ERG watts = 35% of FTP]

Power Profile 5s and 1 minute

Power Profile test for 5s and 1 minute with added time at the end for an active recovery session

Total Time: 01:11:46

Category: Testing

Author: Aesc

Intervals

20 minutes of Easy spinning at zone endurance
10 seconds of Burst warm up at zone lactate threshold
3 minutes of Recover at zone recovery
10 seconds of Burst Warm Up at zone lactate threshold
3 minutes of Recover at zone recovery
10 seconds of Final Warm Up at zone super-LT
3 minutes of Recover at zone recovery
8 seconds of TEST 1
5 minutes of Recover at zone recovery
8 seconds of TEST 2
10 minutes of Recover at zone recovery
1 minute of Minute Test
5 minutes of recover at zone recovery
1 minute of Minute test 2
20 minutes of Spin down at zone endurance

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]

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Public Workouts by Rating

15x1min

4 x 10 threshold

CX Big Ring Efforts

medio +SFR

Ride Fit Smokin' Joe

Six minutes of pain - 2 x ( 3 x (1min@150%FTP / 1 min Rest))

Coach Sufferfest Local Hero

Power Profile 5s and 1 minute

TheSufferFest.com's Downward Spiral

3 x 9 minute "Threshold Pyramids"

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