Public Workouts by Rating

60 minutes 75%

10 minute warmup
60 minutes @ 75% FTP
5 minute cool down

Total Time: 01:15:00

Category: Sustained Power

Author: mikesven

10 minutes of Warm Up at cadence 90 and zone recovery [ERG watts = 40% of FTP]
1 hour of Interval at cadence 90 [ERG watts = 75% of FTP]
5 minutes of Cool Down at cadence 90 and zone recovery [ERG watts = 40% of FTP]

2 sets of 10 x 30 second intervals (30 seconds on; 30 sec recovery)

Warm up very thoroughly; these hurt a bit.

Once warmed up, find a flat to moderately uphill road with no stops for at least a 7-8 minute stretch at high speed.

Begin by pedaling 30 seconds Zone 6 power (or as hard as you can, in other words). Immediately take 30 seconds easy pedaling (Zone 2 - this will feel really easy at this point, in comparison). After 30 seconds Zone 2 go back to 30 seconds as hard as possible. Repeat over and over until you have done 10 x 30-second hard efforts. This is the end of the first work set.

Spin lightly for 5 minutes. Then repeat as above for a second work set of 10 x 30-second intervals.

Spin lightly to recover for at least 10 minutes.

Total Time: 01:14:00

Category: Explosive Power

Author: deniskissane

Intervals

20 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 75% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
5 minutes [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
10 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 50% of FTP]

3x3 VO2 Max

Total Time: 01:00:00

Category: Sustained Power

Author: abutts

Intervals

20 minutes of warm up at zone endurance
3 minutes of 1 of 3 VO2 110%
3 minutes of rest
3 minutes of 2 of 3 VO2 110%
3 minutes of rest
3 minutes of 3 of 3 VO2 110%
3 minutes of rest
22 minutes of recovery

TheSufferFest.com's The Wretched

Bring this workout to life. Get The Sufferfest's The Wretched training video. Available at www.thesufferfest.com/video-sufferfests/the-wretched
Start workout clock when words "The Wretched" appear on the screen (@ 1:21)

Total Time: 00:48:07

Category: Speed endurance

Author: Ransom

Intervals

3 minutes 35 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 36 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 41 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 6 seconds at zone super-LT [ERG watts = 101% of FTP]
42 seconds at zone endurance [ERG watts = 76% of FTP]
25 seconds at zone sub-LT [ERG watts = 89% of FTP]
7 seconds at zone super-LT [ERG watts = 101% of FTP]
12 seconds at zone sub-maximal [ERG watts = 127% of FTP]
13 seconds at zone sub-LT [ERG watts = 89% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
34 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
6 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone sub-maximal [ERG watts = 127% of FTP]
17 seconds at zone super-LT [ERG watts = 101% of FTP]
25 seconds at zone sub-maximal [ERG watts = 121% of FTP]
34 seconds at zone lactate threshold [ERG watts = 95% of FTP]
17 seconds at zone super-LT [ERG watts = 101% of FTP]
17 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 19 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 36 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
16 seconds at zone sub-maximal [ERG watts = 121% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
37 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
51 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
19 seconds at zone sub-maximal [ERG watts = 140% of FTP]
54 seconds at zone sub-LT [ERG watts = 89% of FTP]
20 seconds at zone super-LT [ERG watts = 101% of FTP]
20 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
17 seconds at zone sub-LT [ERG watts = 89% of FTP]
25 seconds at zone sub-maximal [ERG watts = 127% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
47 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
16 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
7 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 28 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
29 seconds at zone endurance [ERG watts = 76% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 12 seconds at zone sub-LT [ERG watts = 89% of FTP]
18 seconds at zone lactate threshold [ERG watts = 95% of FTP]
9 seconds at zone super-LT [ERG watts = 101% of FTP]
24 seconds at zone lactate threshold [ERG watts = 95% of FTP]
16 seconds at zone super-LT [ERG watts = 101% of FTP]
26 seconds at zone lactate threshold [ERG watts = 95% of FTP]
19 seconds at zone super-LT [ERG watts = 101% of FTP]
29 seconds at zone lactate threshold [ERG watts = 95% of FTP]
42 seconds at zone super-LT [ERG watts = 101% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 12 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
2 minutes 15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
2 minutes 58 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 2 seconds at zone sub-maximal [ERG watts = 124% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
29 seconds at zone sub-LT [ERG watts = 89% of FTP]
28 seconds at zone lactate threshold [ERG watts = 95% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
50 seconds at zone sub-LT [ERG watts = 89% of FTP]
18 seconds at zone super-LT [ERG watts = 101% of FTP]
16 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 127% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
51 seconds at zone sub-maximal [ERG watts = 121% of FTP]
50 seconds at zone sub-maximal [ERG watts = 124% of FTP]
19 seconds at zone sub-maximal [ERG watts = 140% of FTP]
4 minutes 20 seconds at zone endurance [ERG watts = 63% of FTP]

4x1 VO2 Sets

WU: 30-60 Minutes of Zone 1-2 riding. Do a couple of openers at 90-100% of LT power for 1-2 minutes with 1-3 minutes rest between.
MS: 2 sets of 4 X 60 seconds at mid to high end of VO2 max power level with 120 seconds of recovery
Rest 5-10 minutes of spinning between sets.
CD: 15-30 minutes of spinning to cool-down. Be sure to get in some carbohydrates soon after this workout.

1.5 - 2 hrs.

Total Time: 01:47:00

Category: Muscular endurance

Author: bikeguy0

Intervals

Block: Warm Up

10 minutes of Low Base [ERG watts = 60% of FTP]
10 minutes of Mid Base [ERG watts = 71% of FTP]
10 minutes of High Base [ERG watts = 75% of FTP]

Block: LT Build 1

1 minute of Sub LT [ERG watts = 90% of FTP]
1 minute of Sub LT [ERG watts = 95% of FTP]
1 minute of LT [ERG watts = 100% of FTP]
2 minutes of Recovery [ERG watts = 55% of FTP]

Block: LT Build 2

1 minute of Sub LT [ERG watts = 90% of FTP]
1 minute of Sub LT [ERG watts = 95% of FTP]
1 minute of LT [ERG watts = 100% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]

Block: Vo2 Interval Set 1

1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 55% of FTP]

5 minutes of Recovery [ERG watts = 60% of FTP]

Block: Vo2 Interval Set 2

1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 80% of FTP]
1 minute of Vo2 [ERG watts = 125% of FTP]
2 minutes of Recovery [ERG watts = 55% of FTP]
5 minutes of Recovery [ERG watts = 60% of FTP]

30 minutes of Cool Down [ERG watts = 70% of FTP]

2 X 20 @ 89% FTP

Total Time: 01:10:00

Category: Endurance

Author: deniskissane

Intervals

10 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 75% of FTP]
20 minutes [ERG watts = 89% of FTP]
5 minutes [ERG watts = 65% of FTP]
20 minutes [ERG watts = 89% of FTP]
10 minutes [ERG watts = 55% of FTP]

SufferFest - Power Station

Bring this workout to life. Get The Sufferfest's Power Station training video. Available at http://thesufferfest.com/collections/cycling-videos/products/power-station
Start workout clock when words "Power Station" appear on the screen (@ 1:05)

Total Time: 00:45:10

Category: Misc.

Author: knuky

Intervals

1 minute 28 seconds of Start at zone recovery [ERG watts = 37% of FTP]
1 minute 58 seconds of Warm Up at zone recovery [ERG watts = 37% of FTP]
1 minute 31 seconds of Turning It Up at zone recovery [ERG watts = 50% of FTP]
1 minute 36 seconds of In With The Leaders at zone endurance [ERG watts = 63% of FTP]
1 minute 1 seconds of Wall 1 at zone endurance [ERG watts = 76% of FTP]
1 minute of Spin It Out at zone endurance [ERG watts = 63% of FTP]
30 seconds of Wall 2 at zone sub-LT [ERG watts = 89% of FTP]
30 seconds of Over The Top at zone endurance [ERG watts = 76% of FTP]
40 seconds of Wall 3 at zone super-LT [ERG watts = 101% of FTP]
10 seconds of Surge at zone VO2-MAX [ERG watts = 108% of FTP]
10 seconds of Back Down at zone super-LT [ERG watts = 101% of FTP]
1 minute of Sit Up at zone recovery [ERG watts = 50% of FTP]
33 seconds of Wall 4 at zone super-LT [ERG watts = 101% of FTP]
1 minute of Flattening Out Go Hard at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes of Long Descent at zone recovery [ERG watts = 37% of FTP]
25 seconds of Wall 5 at zone super-LT [ERG watts = 101% of FTP]
5 seconds of Surge at zone VO2-MAX [ERG watts = 108% of FTP]
30 seconds of Back Down at zone super-LT [ERG watts = 101% of FTP]
20 seconds of Get Up at zone VO2-MAX [ERG watts = 108% of FTP]
9 seconds of Surge at zone VO2-MAX [ERG watts = 114% of FTP]
26 seconds of Get Up at zone VO2-MAX [ERG watts = 108% of FTP]
26 seconds of Go With Him at zone VO2-MAX [ERG watts = 114% of FTP]
12 seconds of Surge at zone sub-maximal [ERG watts = 121% of FTP]
27 seconds of Back Down at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 30 seconds of Descent at zone recovery [ERG watts = 37% of FTP]
1 minute 30 seconds of Wall 6 at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 30 seconds of Get Up at zone super-LT [ERG watts = 101% of FTP]
1 minute 31 seconds of Fast Descent at zone recovery [ERG watts = 37% of FTP]
1 minute 59 seconds of Wall 7 at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 1 seconds of Grind It Stand at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes of Visit To The Team Car at zone recovery [ERG watts = 37% of FTP]
3 minutes of Wall 8 at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes of Recover at zone recovery [ERG watts = 37% of FTP]
30 seconds of Attack On Wall 9 at zone sub-maximal [ERG watts = 127% of FTP]
1 minute of Bring It To Threshold at zone VO2-MAX [ERG watts = 108% of FTP]
30 seconds of Close Those Gaps at zone sub-maximal [ERG watts = 127% of FTP]
1 minute of Hang On at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 30 seconds of Whew at zone recovery [ERG watts = 37% of FTP]
40 seconds of Wall 10 at zone super-LT [ERG watts = 101% of FTP]
40 seconds of Here They Come at zone VO2-MAX [ERG watts = 114% of FTP]
40 seconds of Slight Easing at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute of Last Descent at zone recovery [ERG watts = 37% of FTP]
1 minute 10 seconds of Final Wall at zone super-LT [ERG watts = 101% of FTP]
1 minute 2 seconds of More Power at zone VO2-MAX [ERG watts = 114% of FTP]
25 seconds of Harder at zone sub-maximal [ERG watts = 121% of FTP]
24 seconds of Absolute Power at zone sub-maximal [ERG watts = 127% of FTP]
31 seconds of Cool Down at zone recovery [ERG watts = 37% of FTP]

FTP Test

This workout is what Hunter Allen recommends for testing your FTP. The test is actually supposed to be 20 minutes, but I ride a 10 mile time trial which takes me around 25 minutes. I wish it only took me 20 :-)

Total Time: 01:10:00

Category: Testing

Author: bobcroucher

Intervals

15 minutes of Warmup at zone endurance
5 minutes of Intense Warmup at zone VO2-MAX
5 minutes of Spin down at zone recovery
25 minutes of Test Interval at zone sub-maximal
20 minutes of Cooldown at zone recovery

**20 Minute FTP Test

This workout is what Hunter Allen recommends for testing your FTP.

After completing the test interval, this workout will calculate your FTP HR and power, and prompt you to save them to your account and settings. NOTE: if you clone and edit this workout, this feature will be lost. In this case you can manually calculate FTP as follows:

After finishing, upload your workout to iMobileIntervals, TrainingPeaks, Garmin Connect, or download it over Dropbox/email and find the average watts for the 20 minute effort. Multiply by 0.95. That is your Functional Threshold Power (FTP). You should enter this value in your iMobileIntervals.com website account settings or in the iMobileIntervals app settings in order to use workouts that use %FTP to control the KICKR in ERG mode, as well as display target watts/zone/perceived exertion in the app for any type of interval workout. To do the same with heart rate, multiply by 0.97.

Links:

http://home.trainingpeaks.com/articles/running/determining-functional-th...
http://www.kurtkinetic.com/test-training-zones-i-50-l-en.html

Other ways of determining FTP (via Coggan):

1) from inspection of a ride file.
2) from power distribution profile from multiple rides.
3) from blood lactate measurements (better or worse, depending on how it is done).
4) based on normalized power from a hard ~1 h race.
5) using critical power testing and analysis.
6) from the power that you can routinely generate during long intervals done in training.
7) from the average power during a ~1 h TT (the best predictor of performance is performance itself).

Total Time: 01:05:00

Category: Testing

Author: Ransom

Intervals

15 minutes of Warmup at zone endurance
5 minutes of Intense Warmup at zone VO2-MAX
5 minutes of Spin down at zone recovery
20 minutes of Test Interval
20 minutes of Cooldown at zone recovery

2 X 20 Treshold Interval Workout - with 1-minute hard efforts

2 X 20 Threshold Interval Workout - with 1-minute hard efforts

NOTE: this time, every 5 minutes of the interval (so at minute 5, 10, 15, 20), stand and go approximately 120% of threshold power for 1 minute. Recover in the saddle at threshold effort between these standing efforts.

Total Time: 01:15:00

Category: Explosive Power

Author: deniskissane

Intervals

10 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 70% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
5 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
15 minutes [ERG watts = 55% of FTP]

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Public Workouts by Rating

60 minutes 75%

2 sets of 10 x 30 second intervals (30 seconds on; 30 sec recovery)

3x3 VO2 Max

TheSufferFest.com's The Wretched

4x1 VO2 Sets

Block: Warm Up

Block: LT Build 1

Block: LT Build 2

Block: Vo2 Interval Set 1

Block: Vo2 Interval Set 2

2 X 20 @ 89% FTP

SufferFest - Power Station

FTP Test

**20 Minute FTP Test

2 X 20 Treshold Interval Workout - with 1-minute hard efforts

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