Public Workouts by Rating

20 min Hi Intensity workout GCN

CGN video
https://www.youtube.com/watch?v=gGGvKt8vWho
start time with the sound of the horn @0:47

Total Time: 00:20:00

Category: Explosive Power

Author: careless2000

4 minutes of WarmUp at zone endurance
30 seconds of flatout at zone VO2-MAX
1 minute 30 seconds of recovery at zone recovery
45 seconds of flatout at zone VO2-MAX
2 minutes of recovery at zone endurance
1 minute of flatout at zone VO2-MAX
2 minutes of recovery at zone endurance
45 seconds of flatout at zone VO2-MAX
1 minute 30 seconds of recovery at zone endurance
30 seconds of flatout at zone VO2-MAX
1 minute 30 seconds of recovery at zone endurance
10 seconds of sprint at zone sub-maximal
50 seconds of threshold at zone super-LT
10 seconds of sprint at zone sub-maximal
2 minutes 50 seconds of warmdown at zone recovery

leg opener

Total Time: 00:45:00

Category: Misc.

Author: sorapp

Intervals

15 minutes of warm up [ERG watts = 45% of FTP]
1 minute of hardest [ERG watts = 145% of FTP]
6 minutes of recover [ERG watts = 45% of FTP]
1 minute 30 seconds of harder [ERG watts = 125% of FTP]
6 minutes of recover [ERG watts = 45% of FTP]
1 minute of hard [ERG watts = 115% of FTP]
14 minutes 30 seconds of coll down [ERG watts = 45% of FTP]

Ride Fit Local Rollers

Experience "real ride" action by getting the Ride Fit Local Rollers training video from http://www.ride-fit.com/Shopping/Ride-Fit-Local-Rollers.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: 01:00:04

Category: Strength

Author: Ride-Fit

Intervals

2 minutes 1 seconds at zone recovery [ERG watts = 45% of FTP]
1 minute 41 seconds at zone endurance [ERG watts = 63% of FTP]
19 seconds at zone endurance [ERG watts = 82% of FTP]
49 seconds at zone lactate threshold [ERG watts = 96% of FTP]
45 seconds at zone super-LT [ERG watts = 99% of FTP]
13 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 24 seconds at zone sub-LT [ERG watts = 92% of FTP]
25 seconds at zone lactate threshold [ERG watts = 96% of FTP]
10 seconds at zone endurance [ERG watts = 77% of FTP]
21 seconds at zone endurance [ERG watts = 82% of FTP]
18 seconds at zone endurance [ERG watts = 71% of FTP]
18 seconds at zone endurance [ERG watts = 82% of FTP]
25 seconds at zone endurance [ERG watts = 71% of FTP]
16 seconds at zone super-LT [ERG watts = 99% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
16 seconds at zone sub-LT [ERG watts = 88% of FTP]
14 seconds at zone endurance [ERG watts = 82% of FTP]
13 seconds at zone endurance [ERG watts = 71% of FTP]
16 seconds at zone endurance [ERG watts = 82% of FTP]
53 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
26 seconds at zone sub-LT [ERG watts = 88% of FTP]
35 seconds at zone endurance [ERG watts = 82% of FTP]
35 seconds at zone endurance [ERG watts = 71% of FTP]
31 seconds at zone super-LT [ERG watts = 99% of FTP]
2 minutes 17 seconds at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes 12 seconds at zone sub-LT [ERG watts = 92% of FTP]
1 minute 4 seconds at zone lactate threshold [ERG watts = 96% of FTP]
57 seconds at zone sub-LT [ERG watts = 88% of FTP]
1 minute 2 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 56 seconds at zone sub-LT [ERG watts = 92% of FTP]
40 seconds at zone lactate threshold [ERG watts = 96% of FTP]
31 seconds at zone sub-LT [ERG watts = 92% of FTP]
32 seconds at zone lactate threshold [ERG watts = 96% of FTP]
26 seconds at zone sub-LT [ERG watts = 88% of FTP]
50 seconds at zone lactate threshold [ERG watts = 96% of FTP]
33 seconds at zone endurance [ERG watts = 77% of FTP]
32 seconds at zone endurance [ERG watts = 73% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 5 seconds at zone endurance [ERG watts = 82% of FTP]
20 seconds at zone endurance [ERG watts = 71% of FTP]
12 seconds at zone sub-LT [ERG watts = 93% of FTP]
51 seconds at zone super-LT [ERG watts = 99% of FTP]
22 seconds at zone sub-LT [ERG watts = 93% of FTP]
1 minute 8 seconds at zone sub-LT [ERG watts = 88% of FTP]
24 seconds at zone super-LT [ERG watts = 99% of FTP]
2 minutes 4 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
25 seconds at zone sub-LT [ERG watts = 88% of FTP]
44 seconds at zone endurance [ERG watts = 82% of FTP]
57 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
14 seconds at zone sub-LT [ERG watts = 88% of FTP]
33 seconds at zone endurance [ERG watts = 73% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 16 seconds at zone sub-LT [ERG watts = 92% of FTP]
15 seconds at zone lactate threshold [ERG watts = 96% of FTP]
11 seconds at zone endurance [ERG watts = 77% of FTP]
21 seconds at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes 14 seconds at zone sub-LT [ERG watts = 92% of FTP]
25 seconds at zone lactate threshold [ERG watts = 96% of FTP]
43 seconds at zone super-LT [ERG watts = 99% of FTP]
1 minute 1 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 4 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
50 seconds at zone endurance [ERG watts = 82% of FTP]
24 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 38 seconds at zone sub-LT [ERG watts = 88% of FTP]
37 seconds at zone sub-LT [ERG watts = 93% of FTP]
41 seconds at zone super-LT [ERG watts = 99% of FTP]
6 minutes 26 seconds at zone lactate threshold [ERG watts = 96% of FTP]
20 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
4 minutes 2 seconds at zone recovery [ERG watts = 51% of FTP]

E2 Rolling Hilly Course

Endurance workout with hill simulation

Total Time: 01:37:30

Category: Endurance

Author: Karman

Intervals

5 minutes of Pedal Easy at zone recovery
6 minutes of Alt R/L leg workload at zone recovery

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 100 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 100 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 100 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 100 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 100 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]
30 seconds of Hill 55 at cadence 70 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 70 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 70 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 70 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 70 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 65% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 85 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 85 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 85 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 85 [ERG watts = 75% of FTP]

Block: Hill Z1 to Z2

5 minutes of Flat at cadence 95 [ERG watts = 50% of FTP]
30 seconds of Hill 55 at cadence 85 [ERG watts = 55% of FTP]
45 seconds of Hill 60 at cadence 70 [ERG watts = 60% of FTP]
45 seconds of Hill 65 at cadence 70 [ERG watts = 65% of FTP]
45 seconds of Hill 70 at cadence 70 [ERG watts = 70% of FTP]
45 seconds of Hill 75 at cadence 70 [ERG watts = 75% of FTP]

10 minutes of Flat [ERG watts = 65% of FTP]
10 minutes of Cooldown at cadence 95 and zone recovery

90 mins Tempo/Threshold Surges

90 mins Tempo/Threshold Surges
Warm Up = 10 mins increase Power up to 80% FTP
Main Set = 70 mins @ 75 - 80% FTP with 2 x 30 mins @ 80 - 85% FTP.
Surge at threshold 95 – 100% FTP for 1 minute every 4th minute.
Cool Down = 10 mins @ 60% FTP

Total Time: 01:30:15

Category: Sustained Power

Author: silicon

Intervals

Block: Warm Up

5 minutes of Warm Up [ERG watts = 65% of FTP]
2 minutes of Warm Up [ERG watts = 75% of FTP]
2 minutes of Warm Up [ERG watts = 80% of FTP]
15 seconds of Zero that power meter
1 minute of Warm Up [ERG watts = 70% of FTP]

Block: Set 1

1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
1 minute of 1 min [ERG watts = 82% of FTP]

10 minutes of Recovery [ERG watts = 75% of FTP]

Block: Set 1

1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
1 minute of 1 min [ERG watts = 85% of FTP]
10 minutes of Cool Down [ERG watts = 60% of FTP]

VO2 Buildup

Set your trainer to high resistance when you do these hard bursts. You don't want the wheel to spin on the roller.
Warmup 10 minutes
Then do do 8-12 x (30 seconds at Mid Level 4 FTP, 30 seconds Top of Level 4 FTP, 30 seconds Level 5 VO2 Max, 90-second recovery spin). Stay seated throughout.
Cool down 10 minutes

Total Time: 00:56:00

Category: Explosive Power

Author: abutts

Intervals

10 minutes of Warmup [Fixed resistance 1]
30 seconds of Mid 4 [ERG watts = 97% of FTP]
30 seconds of High 4 [ERG watts = 103% of FTP]
30 seconds of VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 2 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 2 High 4 [ERG watts = 103% of FTP]
30 seconds of 2 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 3 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 3 High 4 [ERG watts = 103% of FTP]
30 seconds of 3 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 4 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 4 High 4 [ERG watts = 103% of FTP]
30 seconds of 4 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 5 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 5 High 4 [ERG watts = 103% of FTP]
30 seconds of 5 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 6 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 6 High 4 [ERG watts = 103% of FTP]
30 seconds of 6 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 7 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 7 High 4 [ERG watts = 103% of FTP]
30 seconds of 7 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 8 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 8 High 4 [ERG watts = 103% of FTP]
30 seconds of 8 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 9 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 9 High 4 [ERG watts = 103% of FTP]
30 seconds of 9 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 10 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 10 High 4 [ERG watts = 103% of FTP]
30 seconds of 10 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 11 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 11 High 4 [ERG watts = 103% of FTP]
30 seconds of 11 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 12 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 12 High 4 [ERG watts = 103% of FTP]
30 seconds of 12 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of Recovery
10 minutes of Cool Down [Fixed resistance 1]

TheSufferFest.com's A Very Dark Place

Bring this workout to life. Get The Sufferfest's A Very Dark Place training video. Available at www.thesufferfest.com/video-sufferfests/a-very-dark-place
Start workout clock when words " A Very Dark Place" appear on the screen (@ 1:15)

Total Time: 00:52:09

Category: Speed

Author: Ransom

Intervals

2 minutes 30 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 9 seconds at zone endurance [ERG watts = 76% of FTP]
58 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute 1 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 37 seconds at zone lactate threshold [ERG watts = 95% of FTP]
31 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 44 seconds at zone sub-LT [ERG watts = 89% of FTP]
32 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 37 seconds at zone sub-LT [ERG watts = 89% of FTP]
4 minutes at zone VO2-MAX [ERG watts = 114% of FTP]
3 minutes 49 seconds at zone recovery [ERG watts = 50% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 37 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
18 seconds at zone sub-maximal [ERG watts = 121% of FTP]
46 seconds at zone sub-maximal [ERG watts = 124% of FTP]
40 seconds at zone sub-maximal [ERG watts = 127% of FTP]
3 minutes 42 seconds at zone recovery [ERG watts = 50% of FTP]
20 seconds at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 45 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
18 seconds at zone sub-maximal [ERG watts = 127% of FTP]
42 seconds at zone sub-maximal [ERG watts = 121% of FTP]
43 seconds at zone sub-maximal [ERG watts = 124% of FTP]
15 seconds at zone sub-maximal [ERG watts = 140% of FTP]
3 minutes 35 seconds at zone recovery [ERG watts = 50% of FTP]
23 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone sub-maximal [ERG watts = 127% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone sub-maximal [ERG watts = 121% of FTP]
12 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
22 seconds at zone sub-maximal [ERG watts = 127% of FTP]
12 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
27 seconds at zone sub-maximal [ERG watts = 127% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
15 seconds at zone sub-maximal [ERG watts = 127% of FTP]
15 seconds at zone super-LT [ERG watts = 101% of FTP]
53 seconds at zone sub-maximal [ERG watts = 127% of FTP]
3 minutes 40 seconds at zone recovery [ERG watts = 50% of FTP]
18 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 54 seconds at zone sub-maximal [ERG watts = 121% of FTP]
35 seconds at zone sub-maximal [ERG watts = 124% of FTP]
20 seconds at zone sub-maximal [ERG watts = 127% of FTP]
35 seconds at zone sub-maximal [ERG watts = 124% of FTP]
20 seconds at zone sub-maximal [ERG watts = 140% of FTP]
4 minutes 35 seconds at zone recovery [ERG watts = 50% of FTP]

MAP Test - 200W start with 25W 1 min increments

M.A.P Test
10 mins warm up - increase wattage 10 Watts per minute
1 minute easy
5 x 30 seconds hard with 30 seconds soft pedal
5 mins east prep
Ramp - start @ 200W with inc of 25W per minute
Continue until power target can no longer be held
REST
FTP will be approx 75% of highest power maintained for the entire minute

Total Time: 00:36:30

Category: Testing

Author: bikescience

Intervals

1 minute of Warm Up 1 [100 ERG watts]
1 minute of Warm Up 2 [110 ERG watts]
1 minute of Warm Up 3 [120 ERG watts]
1 minute of Warm Up 4 [130 ERG watts]
1 minute of Warm Up 5 [140 ERG watts]
1 minute of Warm Up 6 [150 ERG watts]
1 minute of Warm Up 7 [160 ERG watts]
1 minute of Warm Up 8 [170 ERG watts]
1 minute of Warm Up 9 [180 ERG watts]
1 minute of Warm Up 10 [190 ERG watts]
1 minute of Easy Minute [150 ERG watts]
30 seconds of 30 Seconds Hard [240 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [250 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [260 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [270 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [280 ERG watts]
5 minutes of 5 Minutes Easy [140 ERG watts]
1 minute of Begin Ramp 200W [200 ERG watts]
1 minute of Ramp 225W [225 ERG watts]
1 minute of Ramp 250W [250 ERG watts]
1 minute of Ramp 275W [275 ERG watts]
1 minute of Ramp 300W [300 ERG watts]
1 minute of Ramp 325W [325 ERG watts]
1 minute of Ramp 350W [350 ERG watts]
1 minute of Ramp 375W [375 ERG watts]
1 minute of Ramp 400W [400 ERG watts]
1 minute of Ramp 425W [425 ERG watts]
1 minute of Ramp 450W [450 ERG watts]
5 minutes of Rest [100 ERG watts]

Endurance Tempo Drills

Total Time: 03:28:00

Category: Endurance

Author: fluxcap

Intervals

10 minutes of Warm-up (Z1) at zone recovery [ERG watts = 55% of FTP]
30 minutes of Warm-up (Z2) at zone endurance [ERG watts = 75% of FTP]

Block: Endurance with Tempo Bursts

5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]

1 hour of Sweet Spot at zone sub-LT [ERG watts = 87% of FTP]
15 minutes of Recovery at zone recovery [ERG watts = 55% of FTP]

2x 15min Zone 3

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 2 at cadence 95 and zone endurance [ERG watts = 60% of FTP]
15 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
10 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
15 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 2 at cadence 95 [ERG watts = 60% of FTP]

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Public Workouts by Rating

20 min Hi Intensity workout GCN

leg opener

Ride Fit Local Rollers

E2 Rolling Hilly Course

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

Block: Hill Z1 to Z2

90 mins Tempo/Threshold Surges

Block: Warm Up

Block: Set 1

Block: Set 1

VO2 Buildup

TheSufferFest.com's A Very Dark Place

MAP Test - 200W start with 25W 1 min increments

Endurance Tempo Drills

Block: Endurance with Tempo Bursts

2x 15min Zone 3

Useful Gear


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