Public Workouts by Rating

Six minutes of pain - 2 x ( 3 x (1min@150%FTP / 1 min Rest))

Warm up:
# 5 minutes @ 50% FTP
# 5 minutes @ 60% FTP
# 5.5 minutes @ 70% FTP (including 3 x 30sec bursts)
# 5 minutes @ 55% FTP
First Set:
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP

Recovery:
# 3 minutes @ 45% FTP

Second Set:
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP

Cool Down:
# 10 minutes @ 50% FTP

Total Time: 00:43:30

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 Burst 30 sec 100%FTP [ERG watts = 100% of FTP]
2 minutes of Warm Up - 2 minutes @ 70% FTP [ERG watts = 70% of FTP]
30 seconds of Burst 30 sec 100%FTP [ERG watts = 100% of FTP]
2 minutes of Warm Up - 2 minutes @ 70% FTP [ERG watts = 70% of FTP]
30 seconds of Burst 30 sec 100%FTP [ERG watts = 100% of FTP]
5 minutes of Warm Up - 5 minutes @ 55% FTP [ERG watts = 55% of FTP]
1 minute of 1 minute @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minutes @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minutes @ 150% FTP [ERG watts = 150% of FTP]
3 minutes of Recovery - 3 minutes @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minute @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minute @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minute @ 150% FTP - Last One! [ERG watts = 150% of FTP]
10 minutes of Warm down - 10 minutes @ 50% FTP [ERG watts = 50% of FTP]

Coach Sufferfest Local Hero

This is my rebuild of Sufferfest Local Hero. It's designed for Kickr.

Total Time: 01:18:47

Category: Misc.

Author: erutangis

Intervals

1 minute 30 seconds at zone recovery [ERG watts = 20% of FTP]
2 minutes 18 seconds at zone recovery [ERG watts = 30% of FTP]
5 minutes 2 seconds at zone recovery [ERG watts = 50% of FTP]
34 seconds at zone recovery [ERG watts = 30% of FTP]
16 seconds at zone recovery [ERG watts = 50% of FTP]
31 seconds at zone endurance [ERG watts = 75% of FTP]
29 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute 1 seconds at zone endurance [ERG watts = 75% of FTP]
44 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 40 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 17 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 25 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
41 seconds at zone sub-LT [ERG watts = 91% of FTP]
3 minutes 19 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute 20 seconds at zone super-LT [ERG watts = 100% of FTP]
1 minute 38 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 10 seconds at zone recovery [ERG watts = 35% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 10 seconds at zone recovery [ERG watts = 35% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 15 seconds at zone recovery [ERG watts = 35% of FTP]
13 seconds at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes 49 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 11 seconds at zone recovery [ERG watts = 35% of FTP]
2 minutes 59 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 43 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
15 seconds at zone sub-maximal [ERG watts = 130% of FTP]
1 minute 52 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
35 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
15 seconds at zone sub-maximal [ERG watts = 130% of FTP]
53 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
41 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
16 seconds at zone sub-maximal [ERG watts = 130% of FTP]
1 minute 3 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
39 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
16 seconds at zone sub-maximal [ERG watts = 130% of FTP]
47 seconds at zone recovery [ERG watts = 35% of FTP]

Power Profile 5s and 1 minute

Power Profile test for 5s and 1 minute with added time at the end for an active recovery session

Total Time: 01:11:46

Category: Testing

Author: Aesc

Intervals

20 minutes of Easy spinning at zone endurance
10 seconds of Burst warm up at zone lactate threshold
3 minutes of Recover at zone recovery
10 seconds of Burst Warm Up at zone lactate threshold
3 minutes of Recover at zone recovery
10 seconds of Final Warm Up at zone super-LT
3 minutes of Recover at zone recovery
8 seconds of TEST 1
5 minutes of Recover at zone recovery
8 seconds of TEST 2
10 minutes of Recover at zone recovery
1 minute of Minute Test
5 minutes of recover at zone recovery
1 minute of Minute test 2
20 minutes of Spin down at zone endurance

TheSufferFest.com's Extra Shot 20

Bring this workout to life. Get The Sufferfest's Extra Shot 20 training video. Available at www.thesufferfest.com/video-sufferfests/extra-shot
Start workout clock when words "Extra Shot" appear on the screen (@ 58 seconds)

Total Time: 00:20:37

Category: Speed endurance

Author: Ransom

Intervals

17 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 48 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 47 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 15 seconds at zone super-LT [ERG watts = 101% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 114% of FTP]
44 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 4 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
48 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
24 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
17 seconds at zone sub-maximal [ERG watts = 121% of FTP]
24 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
49 seconds at zone sub-maximal [ERG watts = 121% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
22 seconds at zone sub-maximal [ERG watts = 121% of FTP]
20 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 121% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 18 seconds at zone sub-maximal [ERG watts = 121% of FTP]
32 seconds at zone super-LT [ERG watts = 101% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
24 seconds at zone sub-maximal [ERG watts = 121% of FTP]
12 seconds at zone sub-maximal [ERG watts = 140% of FTP]
19 seconds at zone recovery [ERG watts = 50% of FTP]

5X5 Bike Intervals - 6 intervals

Total Time: 01:40:00

Category: Misc.

Author: delburro

Intervals

15 minutes of Easy Spin at cadence 92 [ERG watts = 115% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
5 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
5 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
5 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
5 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
15 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
15 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
5 minutes of Cool Down at cadence 80 [ERG watts = 110% 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]

Test 3min 50w.

Total Time: 00:24:00

Category: Testing

Author: Joker92

Intervals

3 minutes of 100 [100 ERG watts]
3 minutes of 150 [150 ERG watts]
3 minutes of 200 [200 ERG watts]
3 minutes of 250 [250 ERG watts]
3 minutes of 300 [300 ERG watts]
3 minutes of 350 [350 ERG watts]
3 minutes of 400 [400 ERG watts]
3 minutes of 450 [450 ERG watts]

Sub-LT intervals

After a 15 or more minutes in zone 2, complete 2x20(5) in zone 3. Power may rise into zone 4 if possible, but HR should remain in zone 3 for the duration of the interval. 2 sets of a 20 min effort and 5 min recovery.

As a variation, cadence is maintained at 50-70 RPM for the duration of the 20 min interval. This further increases muscular endurance and cycling specific strength.

Total Time: 01:50:00

Category: Muscular endurance

Author: bassounds

Intervals

30 minutes of zone 2 at cadence 80 to 100 and zone endurance
20 minutes at cadence 75 to 100 and zone sub-LT
5 minutes at cadence 80 to 100 and zone recovery
20 minutes at cadence 80 to 100 and zone sub-LT
5 minutes at cadence 80 to 100 and zone recovery
30 minutes of Zone 2 at cadence 80 to 100 and zone endurance

E1 Rolling Hilly Course

6 x 2 min at 70 rpm at 90%
6 x 3 min at 70 rpm at 95%

Total Time: 01:04:00

Category: Strength

Author: Markchandler

Intervals

5 minutes of Pedal Easy [ERG watts = 50% of FTP]
5 minutes of 30s seated/30s standing [ERG watts = 80% of FTP]
6 minutes of Alt R/L leg workload [ERG watts = 60% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
3 minutes of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
5 minutes of Recover at cadence 100 [ERG watts = 50% of FTP]

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Public Workouts by Rating

Six minutes of pain - 2 x ( 3 x (1min@150%FTP / 1 min Rest))

Coach Sufferfest Local Hero

Power Profile 5s and 1 minute

TheSufferFest.com's Extra Shot 20

5X5 Bike Intervals - 6 intervals

2 x 10 Sub-LT with Overgear

Block: 2 x 7 Overgear

Block: 3 x 10 Sub-LT

8x 30sec Sprints

Test 3min 50w.

Sub-LT intervals

E1 Rolling Hilly Course

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