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1:30 Sub-LT Build

Total Time: 01:45:00
Category: Misc.
Author: fluxcap

Over Under Threshold booster. 2mins @ 85% followed by 2mins @ 105% for 10 mins.

2 mins at 85% followed by 105% for 10 mins. Used as a quick threshold booster, as described by Alex Dowsett.

Total Time: 02:05:00
Category: Sustained Power
Author: MHodge's Blender

Bring this workout to life. Get The Sufferfest's Blender training video. Available at
Start workout clock when word "Blender" appears on the screen (@ 1:17)

Total Time: 01:43:10
Category: Endurance
Author: Ransom

2 x 15 min threshold intervals with 15s micro recoveries

Threshold session. 2 x 15 mins as repeats of 45s on, 15s off at 95% of FTP
10 mins warm up
15 min effort
5 mins easy
15 minute effort
5 mins warm down

A good introduction to threshold work. Less demanding than a holding a continuous sub threshold target power.
Erg values are set as a % of FTP so ensure your FTP values are set correctly in your personal profile!

Total Time: 00:49:30
Category: Endurance
Author: bikescience

ZC: Over-Unders (Sweet Spot) 4 x 5

Over unders are performed with the first part of the interval at FULL GAS, then settling in to the prescribed wattage, then finishing again with a FULL GAS effort. Teaching you to clear the lactic acid from the system and respond to hard efforts at the beginning of a tough section in a ride or race
4 x 5 minutes. First 30 seconds of interval is full gas, then settle into between 198-231 watts. Finish with last 30 seconds, Full Gas
5 minutes off

Total Time: 01:00:00
Category: Sustained Power
Author: alecarmona

2x 10min 95pct FTP

Total Time: 01:00:00
Category: Misc.
Author: Hammy

TR Bird +2

3 sets of 5x90 sec at 130% ftp

improving maximum aerobc power

try to do the intervalls at 100 rpm or higher

Total Time: 01:00:00
Category: Sustained Power
Author: mwlife

Advanced Cruise Intervals

Longer threshold intervals with short rest.

4 x 12 minutes.

Total Time: 01:15:00
Category: Muscular endurance
Author: imi_admin


Total Time: 00:50:00
Category: Misc.
Author: laurenchandler

Bike Science Ramp Test - 75

MAP/Lactate Ramp Test 75W Start Point

Total Time: 00:48:00
Category: Testing
Author: bikescience