Public Workouts by Rating

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]

2 x 10 Sub-LT with Overgear

Total Time: 01:25:00

Category: Misc.

Author: fluxcap

Intervals

10 minutes of Warmup at zone recovery
5 minutes of Endurace at zone endurance

Block: 2 x 7 Overgear

7 minutes of Overgear at zone lactate threshold
5 minutes of Active Recovery at zone endurance
7 minutes of Overgear at zone lactate threshold
5 minutes of Active Recovery at zone endurance

Block: 3 x 10 Sub-LT

10 minutes of Sub-LT at zone sub-LT
2 minutes of Active Recovery at zone recovery
10 minutes of Sub-LT at zone sub-LT
2 minutes of Active Recovery at zone recovery
10 minutes of Sub-LT at zone sub-LT
2 minutes of Active Recovery at zone recovery

10 minutes of Cool Down at zone recovery

8x 30sec Sprints

Total Time: 01:01:00

Category: Misc.

Author: Hammy

Intervals

5 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
2 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
8 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
5 minutes of Zone 1 at cadence 95 and zone recovery [ERG watts = 50% of FTP]

TCC 8x4min +10 Sweet Spot TT

Total Time: 01:30:00

Category: Misc.

Author: mwlife

Intervals

10 minutes of Warm Up at zone endurance [ERG watts = 56% of FTP]
1 minute of Ramp 1 at zone endurance [ERG watts = 62% of FTP]
3 minutes of Ramp 2 at zone endurance [ERG watts = 72% of FTP]
3 minutes of Ramp 3 at zone endurance [ERG watts = 82% of FTP]
3 minutes of Ramp 4 at zone sub-LT [ERG watts = 93% of FTP]
5 minutes of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
5 minutes of Active at zone endurance [ERG watts = 56% of FTP]
10 minutes of Sweet Spot at zone sub-LT [ERG watts = 94% of FTP]
6 minutes of Cool Down at zone recovery [ERG watts = 46% of FTP]

Enduro Pyramids Longer

A longer Enduro/sub-LT pyramid, X3

Total Time: 00:47:00

Category: Endurance

Author: MichaelCPA1

Intervals

5 minutes of Warm up at zone recovery
3 minutes of Pyramid #1 at zone endurance
2 minutes at zone sub-LT
1 minute at zone lactate threshold
2 minutes at zone sub-LT
3 minutes at zone endurance
2 minutes at zone recovery
3 minutes of Pyramid #2 at zone endurance
2 minutes at zone sub-LT
1 minute at zone lactate threshold
2 minutes at zone sub-LT
3 minutes at zone endurance
2 minutes at zone recovery
3 minutes of Pyramid #3 at zone endurance
2 minutes at zone sub-LT
1 minute at zone lactate threshold
2 minutes at zone sub-LT
3 minutes at zone endurance
5 minutes of Cool down at zone recovery

TriVelo FTP Test

warm up
1.
min 20 min build the watts from 50%-70% average @90-100 rpm
2.
3 x 1min efforts @85%/100%/120% watts with 3 min recovery
stay seated and ride @60/rpm
3.
1x8 min effort build the watts from 75%-100% last 2 min at best power
4.
5 min easy roll
6.
then power test
ftp power test /20 min power test
its best to start conservatively
you need to try to hold an even pace across the entire 20 min
not good to start too had and struggle for the last 5 min
you select the watts you think you can hold for 20 min..you select the cadence
7.
20 min easy warm down

Total Time: 01:25:00

Category: Testing

Author: fbn3786

Intervals

20 minutes of Warm up build watts from 50-70% at cadence 90 to 100 and zone endurance
1 minute of Effort 1@85% at cadence 60 [ERG watts = 85% of FTP]
3 minutes of Recovery at zone recovery
1 minute of Effort 2@100% at cadence 60 [ERG watts = 100% of FTP]
3 minutes of Recovery at zone recovery
1 minute of Effort 3@120% at cadence 60 [ERG watts = 120% of FTP]
3 minutes of Recovery at zone recovery
8 minutes of Build up 75-100% in 2min blocks at zone sub-maximal
5 minutes of Recovery at zone recovery
20 minutes of FTP Test at zone sub-maximal
20 minutes of Cool down at zone recovery

micro Burst

15 min warm up
2x10 min
15sec Max
15sec easy

10 min recovery
10x10 sec sprints
2 min between
15 min cool down

Total Time: 01:24:10

Category: Explosive Power

Author: 1221155554567791@facebook

Intervals

15 minutes of Warm Up [Fixed resistance 1]
15 seconds of 1 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 2 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 3 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 4 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 5 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 6 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 7 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 8 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 9 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 10 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 11 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 12 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 13 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 14 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 15 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 16 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 17 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 18 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 19 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 20 of 20 15 sec at zone maximal [Fixed resistance 8]
5 minutes of Recover at zone recovery [Fixed resistance 1]
15 seconds of 1 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 2 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 3 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 4 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 5 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 6 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 7 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 8 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 9 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 10 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 11 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 12 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 13 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 14 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 15 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 16 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 17 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 18 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 19 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 20 of 20 15 sec at zone maximal [Fixed resistance 8]
10 minutes of 10 min recovery at zone recovery [Fixed resistance 1]
10 seconds of 1 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 2 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 3 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 4 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 5 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 6 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 7 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 8 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 9 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 10 of 10 sec sprints at zone maximal [Fixed resistance 9]
15 minutes of Cool down at zone recovery [Fixed resistance 1]

5x5 min intervals

Total Time: 01:00:00

Category: Sustained Power

Author: 10158947124710237@facebook

Intervals

10 minutes of Warm up at zone recovery

Block: intervals

5 minutes of 5 min on at zone lactate threshold
4 minutes of 4 min off at zone recovery
5 minutes of 5 min on at zone lactate threshold
4 minutes of 4 min off at zone recovery
5 minutes of 5 min on at zone lactate threshold
4 minutes of 4 min off at zone recovery
5 minutes of 5 min on at zone lactate threshold
4 minutes of 4 min off at zone recovery
5 minutes of 5 min on at zone lactate threshold
4 minutes of 4 min off at zone recovery

5 minutes of cooldown at zone recovery

Ride Fit Spin Around Madrid

Experience "real ride" action by getting the Ride Fit Spin Around Madrid training video from http://www.ride-fit.com/Shopping/Ride-Fit-Spin-Around-Madrid.html?source.... 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: 00:49:59

Category: Endurance

Author: Ride-Fit

Intervals

1 minute 45 seconds at zone recovery [ERG watts = 45% of FTP]
45 seconds at zone endurance [ERG watts = 63% of FTP]
10 seconds at zone endurance [ERG watts = 63% of FTP]
52 seconds at zone endurance [ERG watts = 67% of FTP]
22 seconds at zone super-LT [ERG watts = 99% of FTP]
46 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
35 seconds at zone endurance [ERG watts = 67% of FTP]
49 seconds at zone lactate threshold [ERG watts = 96% of FTP]
52 seconds at zone super-LT [ERG watts = 99% of FTP]
41 seconds at zone endurance [ERG watts = 77% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
15 seconds at zone super-LT [ERG watts = 99% of FTP]
8 seconds at zone sub-LT [ERG watts = 93% of FTP]
21 seconds at zone lactate threshold [ERG watts = 96% of FTP]
25 seconds at zone super-LT [ERG watts = 99% of FTP]
25 seconds at zone lactate threshold [ERG watts = 96% of FTP]
28 seconds at zone sub-LT [ERG watts = 93% of FTP]
25 seconds at zone super-LT [ERG watts = 99% of FTP]
6 seconds at zone sub-LT [ERG watts = 93% of FTP]
23 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
36 seconds at zone super-LT [ERG watts = 99% of FTP]
54 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
49 seconds at zone super-LT [ERG watts = 99% of FTP]
47 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 1 seconds at zone super-LT [ERG watts = 99% of FTP]
14 seconds at zone sub-LT [ERG watts = 93% of FTP]
11 seconds at zone lactate threshold [ERG watts = 96% of FTP]
36 seconds at zone super-LT [ERG watts = 99% of FTP]
41 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
36 seconds at zone super-LT [ERG watts = 99% of FTP]
18 seconds at zone lactate threshold [ERG watts = 96% of FTP]
12 seconds at zone endurance [ERG watts = 77% of FTP]
25 seconds at zone endurance [ERG watts = 82% of FTP]
11 seconds at zone lactate threshold [ERG watts = 96% of FTP]
11 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute 30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
21 seconds at zone endurance [ERG watts = 82% of FTP]
14 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 63% of FTP]
46 seconds at zone sub-LT [ERG watts = 92% of FTP]
1 minute 20 seconds at zone lactate threshold [ERG watts = 96% of FTP]
25 seconds at zone sub-LT [ERG watts = 92% of FTP]
1 minute 44 seconds at zone sub-maximal [ERG watts = 126% of FTP]
39 seconds at zone maximal [ERG watts = 167% of FTP]
8 seconds at zone sub-maximal [ERG watts = 125% of FTP]
11 seconds at zone super-LT [ERG watts = 99% of FTP]
11 seconds at zone endurance [ERG watts = 77% of FTP]
13 seconds at zone endurance [ERG watts = 64% of FTP]
20 seconds at zone sub-maximal [ERG watts = 125% of FTP]
34 seconds at zone sub-maximal [ERG watts = 126% of FTP]
12 seconds at zone endurance [ERG watts = 77% of FTP]
58 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute 23 seconds at zone endurance [ERG watts = 82% of FTP]
30 seconds at zone endurance [ERG watts = 63% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 30 seconds at zone sub-LT [ERG watts = 92% of FTP]
36 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 92% of FTP]
16 seconds at zone super-LT [ERG watts = 99% of FTP]
17 seconds at zone sub-LT [ERG watts = 92% of FTP]
25 seconds at zone sub-maximal [ERG watts = 121% of FTP]
33 seconds at zone lactate threshold [ERG watts = 96% of FTP]
13 seconds at zone sub-maximal [ERG watts = 121% of FTP]
23 seconds at zone sub-LT [ERG watts = 92% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
15 seconds at zone lactate threshold [ERG watts = 96% of FTP]
24 seconds at zone sub-LT [ERG watts = 92% of FTP]
31 seconds at zone sub-maximal [ERG watts = 121% of FTP]
27 seconds at zone sub-LT [ERG watts = 92% of FTP]
44 seconds at zone sub-maximal [ERG watts = 121% of FTP]
31 seconds at zone lactate threshold [ERG watts = 96% of FTP]
35 seconds at zone sub-LT [ERG watts = 92% of FTP]
13 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 33 seconds at zone sub-LT [ERG watts = 92% of FTP]
20 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 25 seconds at zone sub-LT [ERG watts = 92% of FTP]
47 seconds at zone sub-maximal [ERG watts = 126% of FTP]
32 seconds at zone endurance [ERG watts = 77% of FTP]
3 minutes 50 seconds at zone recovery [ERG watts = 39% of FTP]

4 x (5min @105%FTP \ 5min rest)

Warm up:
# 5 minutes @ 50% FTP
# 5 minutes @ 60% FTP
# 5 minutes @ 70% FTP (including 3x30s surges)
# 5 minutes @ 55% FTP
Main Set:
# 5 minutes @ 105% FTP
# 5 minutes @ 45% FTP
# 5 minutes @ 105% FTP
# 5 minutes @ 45% FTP
# 5 minutes @ 105% FTP
# 5 minutes @ 45% FTP
# 5 minutes @ 105% FTP
Cool Down:
# 10 minutes @ 50% FTP

Total Time: 01:05:30

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 Surge 30s [ERG watts = 100% of FTP]
2 minutes of Warm Up - 2 minutes @ 70% FTP [ERG watts = 70% of FTP]
30 seconds of Surge 30s [ERG watts = 100% of FTP]
2 minutes of Warm Up - 2 minutes @ 70% FTP [ERG watts = 70% of FTP]
30 seconds of Surge 30s [ERG watts = 100% of FTP]
5 minutes of Warm Up - 5 minutes @ 55% FTP [ERG watts = 55% of FTP]
5 minutes of 1st - 5 minutes @ 105% FTP [ERG watts = 105% of FTP]
5 minutes of Recovery - 5 minutes @ 45% FTP [ERG watts = 45% of FTP]
5 minutes of 2nd - 5 minutes @ 105% FTP [ERG watts = 105% of FTP]
5 minutes of Recovery - 5 minutes @ 45% FTP [ERG watts = 45% of FTP]
5 minutes of 3rd - 5 minutes @ 105% FTP [ERG watts = 105% of FTP]
5 minutes of Recovery - 5 minutes @ 45% FTP [ERG watts = 45% of FTP]
5 minutes of Last one! - 5 minutes @ 105% FTP [ERG watts = 105% of FTP]
10 minutes of Warm down - 10 minutes @ 50% FTP [ERG watts = 50% of FTP]

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Public Workouts by Rating

3 x 9 minute "Threshold Pyramids"

2 x 10 Sub-LT with Overgear

Block: 2 x 7 Overgear

Block: 3 x 10 Sub-LT

8x 30sec Sprints

TCC 8x4min +10 Sweet Spot TT

Enduro Pyramids Longer

TriVelo FTP Test

micro Burst

5x5 min intervals

Block: intervals

Ride Fit Spin Around Madrid

4 x (5min @105%FTP \ 5min rest)

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