Public Workouts by Rating

Anaerobic Hills and Sweet spot

Warm up 10 min
Simulate a 3 minute climb by doing 4 x 3 minutes at about 120% of FTP.
3-minute recovery between intervals. Stay seated on each. 60-70 rpm.
Then ride 20 minutes at sweetspot.
Aero position. Stay smooth!
Warm down. - 10 min

Total Time: 01:04:00

Category: Muscular endurance

Author: abutts

Intervals

10 minutes of Warm Up at zone endurance with heart rate endurance [Fixed resistance 1]
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
20 minutes of Sweet spot [ERG watts = 86% of FTP]
10 minutes of Cool down at zone endurance with heart rate endurance [Fixed resistance 1]

NYTT 6x5 FTP

Total Time: 01:00:00

Category: Muscular endurance

Author: NYTTCoach

Intervals

10 minutes of Warm Up [ERG watts = 50% of FTP]
30 seconds of Surge [ERG watts = 110% of FTP]
2 minutes of Recovery [ERG watts = 50% of FTP]
30 seconds of Surge [ERG watts = 130% of FTP]
2 minutes of Recovery [ERG watts = 50% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
5 minutes of Rest [ERG watts = 50% of FTP]

2 x 20 with Bursts

2 x 20 workout with suprathreshold and subthreshold intervals mixed in to keep it interesting.

Total Time: 01:02:30

Category: Muscular endurance

Author: Markchandler

Intervals

5 minutes of Warm Up [ERG watts = 50% of FTP]
1 minute of Spin [ERG watts = 80% of FTP]
1 minute of Rest [ERG watts = 50% of FTP]
1 minute of Spin [ERG watts = 80% of FTP]
2 minutes of Rest [ERG watts = 50% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 105% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 107% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 110% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
2 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Last Burst! [ERG watts = 115% of FTP]
7 minutes 30 seconds of Rest [ERG watts = 50% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 105% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 107% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 110% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
2 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Last Burst! [ERG watts = 115% of FTP]
5 minutes of Cool Down

Basic intervals

Total Time: 00:51:00

Category: Strength

Author: Pinkgecko

Intervals

5 minutes of Warm up [ERG watts = 60% of FTP]
30 seconds of Increase intensity [ERG watts = 100% of FTP]
30 seconds of Recovery at zone recovery
30 seconds of Increase intensity [ERG watts = 110% of FTP]
30 seconds of Recovery at zone recovery
30 seconds of Increase intensity [ERG watts = 110% of FTP]
30 seconds of Recovery at zone recovery
30 seconds of Increase intensity [ERG watts = 110% of FTP]
30 seconds of Recovery at zone recovery
2 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of Recovery at zone recovery
3 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
4 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
5 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of Recovery at zone recovery
4 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
3 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
2 minutes of Threshold [ERG watts = 100% of FTP]
3 minutes of recovery at zone recovery
10 minutes of endurance at zone endurance

The FTP sprint

Total Time: 01:11:00

Category: Misc.

Author: JoHo

Intervals

20 minutes of Warm-up [ERG watts = 58% of FTP]

Block: Intervals

5 minutes of Tempo! [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
20 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
20 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
10 seconds of easy... [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]

8 minutes of Recover [ERG watts = 58% of FTP]

Block: Intervals

5 minutes of Tempo! [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
20 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
20 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
10 seconds of easy... [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]

8 minutes of Recover [ERG watts = 58% of FTP]

Block: Intervals

5 minutes of Tempo! [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
20 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
20 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
10 seconds of easy... [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]

10 minutes of Recover [ERG watts = 58% of FTP]

Power Profile

Power Profile work out from Training with Power

Total Time: 02:01:15

Category: Testing

Author: bikingdavo10

Intervals

45 minutes at zone endurance [ERG watts = 65% of FTP]
1 minute at zone sub-LT [ERG watts = 85% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone sub-LT [ERG watts = 85% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone sub-LT [ERG watts = 85% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
5 minutes at zone super-LT [ERG watts = 100% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
1 minute at zone maximal [ERG watts = 150% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
10 minutes at zone endurance [ERG watts = 75% of FTP]
5 minutes at zone sub-maximal [ERG watts = 120% of FTP]
10 minutes at zone endurance [ERG watts = 60% of FTP]
1 minute at zone maximal [ERG watts = 150% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
1 minute at zone maximal [ERG watts = 150% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
15 seconds at zone maximal [ERG watts = 150% of FTP]
2 minutes at zone endurance [ERG watts = 60% of FTP]
15 minutes at zone endurance [ERG watts = 60% of FTP]

Rip Your Heart Out

Alternating 6 min. LT tempo 1 min. power sets all performed at 90+ RPM. Adjust gear ratio to resistance. Suggest Time Trial = big ring/18. Power = big ring/15

Total Time: 00:57:30

Category: Speed endurance

Author: RobFromCal

Intervals

10 minutes of Warm Up at cadence 70 to 80 with heart rate endurance
6 minutes of Time Trial at cadence 90 with heart rate lactate threshold
3 minutes of Rest at cadence 70 with heart rate recovery

Block: Power

1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
3 minutes of Rest at cadence 70 with heart rate recovery

6 minutes of Time Trial at cadence 90 with heart rate lactate threshold
3 minutes of Rest at cadence 70 with heart rate recovery

Block: Power

1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
3 minutes of Rest at cadence 70 with heart rate recovery

6 minutes of Time Trial at cadence 90 with heart rate lactate threshold
5 minutes of Cool Down at cadence 70 with heart rate recovery

Velosophy Loaded Sprints x 6

Do 20 min warmup.
From Horse Gates, 1 rider per lap is to lead out to Toilet Block. Pace should build & be high enough that HR starts to climb. From Toilet Block 30km/h sign sprint Loch Avenue intersection. Focus on leg speed.
Recover for rest of lap & regroup into bunch. Take turns leading out.
Finish sprints at 6.50am and cool down

Total Time: 01:15:00

Category: Sustained Power

Author: PommyTom

Intervals

20 minutes of Warm Up at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
20 minutes of Cool Down at zone endurance

VO2 Max intervals - 3 minutes x 5 reps

These are going to hurt a bit :) Luckily they are over quickly. 20 minutes warmup in Zone 2, then 3 minutes at Zone 5 wattage or HR. 3 minutes recovery, then repeat for a total of 5 intervals. Cool down for at least 20 minutes. DON'T make the mistake of starting these off too hard and tapering off - the last should be just as intense as the first. Enjoy :)

Total Time: 01:07:00

Category: Explosive Power

Author: deniskissane

Intervals

20 minutes [ERG watts = 65% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
20 minutes [ERG watts = 55% of FTP]

VO2MAX. 2 x 10 x (30'' + 30'')

Total Time: 00:39:00

Category: Sustained Power

Author: rafabaron

Intervals

10 minutes of Calentamiento [ERG watts = 65% of FTP]
30 seconds of Fast Forward 1 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 2 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 3 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 4 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 5 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 6 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 7 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 8 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 9 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 10 [ERG watts = 120% of FTP]
5 minutes of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 1 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 2 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 3 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 4 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 5 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 6 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 7 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 8 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 9 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 10 [ERG watts = 120% of FTP]
5 minutes of Cool Down [ERG watts = 60% of FTP]

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Public Workouts by Rating

Anaerobic Hills and Sweet spot

NYTT 6x5 FTP

2 x 20 with Bursts

Basic intervals

The FTP sprint

Block: Intervals

Block: Intervals

Block: Intervals

Power Profile

Rip Your Heart Out

Block: Power

Block: Power

Velosophy Loaded Sprints x 6

VO2 Max intervals - 3 minutes x 5 reps

VO2MAX. 2 x 10 x (30'' + 30'')

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