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TheSufferFest.com's Revolver

Bring this workout to life. Get The Sufferfest's Revolver training video. Available at www.thesufferfest.com/video-sufferfests/details-revolver
Start workout clock when word "Revolver" appears on the screen (@ 1:03)

Total Time: 00:48:06

Category: Speed

Author: Ransom

Intervals

1 minute 31 seconds at zone recovery [ERG watts = 50% of FTP]
4 minutes 2 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 45 seconds at zone endurance [ERG watts = 76% of FTP]
2 minutes 10 seconds at zone super-LT [ERG watts = 101% of FTP]
41 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 4 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 2 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute at zone recovery [ERG watts = 50% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 5 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute at zone recovery [ERG watts = 50% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 3 seconds at zone recovery [ERG watts = 50% of FTP]
59 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone sub-maximal [ERG watts = 140% of FTP]
1 minute at zone recovery [ERG watts = 50% of FTP]
1 minute 4 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 2 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 19 seconds at zone sub-maximal [ERG watts = 140% of FTP]
58 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 2 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 3 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 4 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 2 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone sub-maximal [ERG watts = 140% of FTP]
5 minutes 52 seconds at zone recovery [ERG watts = 50% of FTP]

2 x 20 minutes @ 85% FTP

? 10 minute controlled warm up with bursts up to FTP
? 20 minutes @ 85% FTP
? 4 minutes recovery @ 150 watts maximum
? 20 minutes @ 85% FTP
? 6 minutes cool down spinning at 100 rpm

Total Time: 01:00:00

Category: Endurance

Author: silicon

Intervals

10 minutes of Warm Up [ERG watts = 50% of FTP]
20 minutes of 20 minutes @ 85% FTP [ERG watts = 85% of FTP]
4 minutes of 4 minutes recovery @ 150 watts maximum [ERG watts = 50% of FTP]
20 minutes of 20 minutes @ 85% FTP [ERG watts = 85% of FTP]
6 minutes of 6 minutes cool down spinning at 100 rpm [ERG watts = 35% of FTP]

Int 3x8

Exploitation

Total Time: 00:38:00

Category: Sustained Power

Author: velociped77

Intervals

5 minutes of Warm up at zone endurance [ERG watts = 64% of FTP]
8 minutes of 1. Intervall at zone sub-LT [ERG watts = 95% of FTP]
2 minutes of 1. Recovery at zone recovery [ERG watts = 56% of FTP]
8 minutes of 2. Intervall at zone sub-LT [ERG watts = 95% of FTP]
2 minutes of 2. Recovery at zone recovery [ERG watts = 56% of FTP]
8 minutes of 3. Intervall at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Slow down at zone recovery [ERG watts = 56% of FTP]

zone 3 2x20

Tempo intervals on the trainer or outside.
Warm up easy 10-15 min.
Then do 2 x 20 minutes at power/HR zone 3 (2 minute recoveries).
Keep your cadence 85-100.
Easy zone 1 warm down.

Total Time: 01:06:30

Category: Endurance

Author: abutts

Intervals

12 minutes 30 seconds of warm up [Fixed resistance 1]
20 minutes of 1x 20 min zone 3 at cadence 85 to 100 [Fixed resistance 1]
2 minutes of rest at zone recovery with heart rate recovery
20 minutes of 2 x 20 min zone 3 at cadence 85 to 100 [Fixed resistance 1]
2 minutes of rest at zone recovery with heart rate recovery
10 minutes of cool down at zone recovery with heart rate recovery

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]

Vo2 Max Intervals - Overall Power/Endurance Conditioning

Power = Vo2 max interval with initial sprint to get upt o speed appox 50kph
Steady = Tempo riding between 65% and 90% of MHR depending on fitness. Increase HR as endurance and strength increase
Sprint = full sprint from rolling start @ 30kph
Time Trial = @ lactate or just below with sprint in the last 30 seconds

Total Time: 01:03:00

Category: Sustained Power

Author: Ekib

Intervals

2 minutes of Warm Up at cadence 100 with heart rate endurance
20 seconds of Sprint at cadence 140 with heart rate maximal
2 minutes of Recovery at cadence 80 with heart rate recovery
20 seconds of Sprint at cadence 140 with heart rate maximal
2 minutes of Recovery at cadence 80 with heart rate recovery
20 seconds of Sprint at cadence 140 with heart rate maximal
2 minutes of Recovery at cadence 80 with heart rate recovery
30 seconds of Power at cadence 110 with heart rate VO2-MAX
30 seconds of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
30 seconds of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
2 minutes of Power at cadence 110 with heart rate VO2-MAX
5 minutes of Steady at cadence 90 with heart rate endurance
2 minutes of Power at cadence 110 with heart rate VO2-MAX
2 minutes of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
30 seconds of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
30 seconds of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
5 minutes of Steady at cadence 90 with heart rate endurance
10 minutes of Time Trial at cadence 90 with heart rate lactate threshold
10 minutes of War Down at cadence 90 with heart rate recovery

Endurance Z1 long

Total Time: 01:37:00

Category: Endurance

Author: laurenchandler

Intervals

2 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 60% of FTP]
10 minutes [ERG watts = 62% of FTP]
20 minutes [ERG watts = 64% of FTP]
20 minutes [ERG watts = 65% of FTP]
20 minutes [ERG watts = 66% of FTP]
10 minutes [ERG watts = 67% of FTP]
10 minutes [ERG watts = 70% of FTP]

Better Cycling - Endurance + 10s Bursts 45min

This workout has been created to work at a percentage of your FTP - So as long as your FTP is correctly set in the iMi App then the wattage figures will automatically adjust to your training level
Assuming FTP = 280
Warm up 15mins building from 100w up to 250w then have 5mins easy spinning.
-45mins @ 200 watts
**Make the last 8 Seconds of each FIFTH minute an 8 second hard burst. Pick cadence up to 100rpm+ and push up 1-2 gears. You should hit 370-400w. Back off quickly after these and get back to steady endurance effort.
Cool down 5-10mins Easy spinning

Better Cycling
http://www.bettercycling.co.uk
Welcome to Better Cycling - cycling training from Mike Wilson and Iain Grant.
The Better Cycling team have the ideal mix of both scientific and competitive backgrounds. They bring outstanding experience in cycle / triathlon coaching, fitness assessments and Retul bike fitting.

Total Time: 01:09:00

Category: Endurance

Author: Witchdoctor

Intervals

Block: Warm Up

1 minute of 54% FTP [ERG watts = 54% of FTP]
1 minute of 57% FTP [ERG watts = 57% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 63% FTP [ERG watts = 63% of FTP]
1 minute of 66% FTP [ERG watts = 66% of FTP]
1 minute of 69% FTP [ERG watts = 69% of FTP]
1 minute of 72% FTP [ERG watts = 72% of FTP]
1 minute of 75% FTP [ERG watts = 75% of FTP]
1 minute of 78% FTP [ERG watts = 78% of FTP]
1 minute of 81% FTP [ERG watts = 81% of FTP]
1 minute of 84% FTP [ERG watts = 84% of FTP]
1 minute of 87% FTP [ERG watts = 87% of FTP]
1 minute of 90% FTP [ERG watts = 90% of FTP]
1 minute of 93% FTP [ERG watts = 93% of FTP]
5 minutes of 54% FTP [ERG watts = 54% of FTP]

Block: Main Block

4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]

5 minutes of Warm Down [ERG watts = 54% of FTP]

Vo2 Max Ramp Test

Total Time: 00:16:00

Category: Misc.

Author: bgibney

Intervals

2 minutes of Stage 1 [150 ERG watts]
1 minute of Stage 2 [175 ERG watts]
1 minute of Stage 3 [200 ERG watts]
1 minute of Stage 4 [225 ERG watts]
1 minute of Stage 5 [250 ERG watts]
1 minute of Stage 6 [275 ERG watts]
1 minute of Stage 7 [300 ERG watts]
1 minute of Stage 8 [325 ERG watts]
1 minute of Stage 9 [350 ERG watts]
1 minute of Stage 10 [375 ERG watts]
1 minute of Stage 11 [400 ERG watts]
1 minute of Stage 12 [425 ERG watts]
1 minute of Stage 13 [450 ERG watts]
1 minute of Stage 14 [475 ERG watts]
1 minute of Stage 15 [500 ERG watts]

Sepp's Favorite Over-Under Workout

From Velo News February 2018 issue: Sepp Kuss's Favorite Over-Under Workout: Two 20-minute blocks, each block consists of five segments, with each segment comprising a three-minute sub-threshold effort, followed by a one-minute VO2max burst; promptly return to sub-threshold. Repeat.

Why do this workout?
Sustained by not steady training: Even time trialists can benefit from training their ability to respond and recover. Try doing "over-unders", alternating between efforts just above and below threshold.

Total Time: 00:50:00

Category: Sustained Power

Author: cabopc

Intervals

5 minutes of warmup at zone recovery
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
5 minutes of cooldown at zone recovery

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Public Workouts by Rating

TheSufferFest.com's Revolver

2 x 20 minutes @ 85% FTP

Int 3x8

zone 3 2x20

Zwift - The Frothinator

Vo2 Max Intervals - Overall Power/Endurance Conditioning

Endurance Z1 long

Better Cycling - Endurance + 10s Bursts 45min

Block: Warm Up

Block: Main Block

Vo2 Max Ramp Test

Sepp's Favorite Over-Under Workout

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