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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 A Very Dark Place

Bring this workout to life. Get The Sufferfest's A Very Dark Place training video. Available at
Start workout clock when words " A Very Dark Place" appear on the screen (@ 1:15)

Total Time: 00:52:09
Category: Speed
Author: Ransom

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
FTP will be approx 75% of highest power maintained for the entire minute

Total Time: 00:36:30
Category: Testing
Author: bikescience

Endurance Tempo Drills

Total Time: 03:28:00
Category: Endurance
Author: fluxcap

2x 15min Zone 3

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

Female Ramp..

MAP test to exhaustion. 15w. 1min increments.

Total Time: 00:36:00
Category: Testing
Author: Joker92

ToB 2013 TT Course (46-49km/h)

ToB 2013 TT Course - Specific Workout
(46-49km/h average speed)
5mins @105% 90-100rpm (first 1min PUNCH the hill)
40 seconds @110% from slow start/grind.
4:30 @105-110% 85-90rpm (punch the hill at 3-3:30)
U - Turn!
3:30 @85-90% First minute at 100-105%. High cadence.
3:15 @100-110%.
30 seconds all out!

Total Time: 00:18:00
Category: Strength
Author: GPLama

2:30 Ironman 70.3 Mont Tremblant

Based on a Best Bike Split generated plan for a simulated 2h30min Mont Tremblant 70.3. Meant for use with a KICKR.

Added a 10min warm up and a 5min cool down.

Data used to build the Best Bike Split model was recorded from my Garmin during the 2014 70.3 at Mont Tremblant.

Total Time: 02:44:21
Category: Muscular endurance
Author: sckor

1x8 @95% 1x18 @ 90% 1x28 @ 86%

Sub threshold muscular endurance Builder

Total Time: 03:23:00
Category: Endurance
Author: MHodge

Barnes -1 x10min spin + 8 x 30-20-10

Total Time: 00:48:00
Category: Misc.
Author: barnsey_84