Public Workouts by Rating

TheSufferFest.com's A Very Dark Place

Bring this workout to life. Get The Sufferfest's A Very Dark Place training video. Available at www.thesufferfest.com/video-sufferfests/a-very-dark-place
Start workout clock when words " A Very Dark Place" appear on the screen (@ 1:15)

Total Time: 00:52:09

Category: Speed

Author: Ransom

Intervals

2 minutes 30 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 9 seconds at zone endurance [ERG watts = 76% of FTP]
58 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute 1 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 37 seconds at zone lactate threshold [ERG watts = 95% of FTP]
31 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 44 seconds at zone sub-LT [ERG watts = 89% of FTP]
32 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 37 seconds at zone sub-LT [ERG watts = 89% of FTP]
4 minutes at zone VO2-MAX [ERG watts = 114% of FTP]
3 minutes 49 seconds at zone recovery [ERG watts = 50% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 37 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
18 seconds at zone sub-maximal [ERG watts = 121% of FTP]
46 seconds at zone sub-maximal [ERG watts = 124% of FTP]
40 seconds at zone sub-maximal [ERG watts = 127% of FTP]
3 minutes 42 seconds at zone recovery [ERG watts = 50% of FTP]
20 seconds at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 45 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
18 seconds at zone sub-maximal [ERG watts = 127% of FTP]
42 seconds at zone sub-maximal [ERG watts = 121% of FTP]
43 seconds at zone sub-maximal [ERG watts = 124% of FTP]
15 seconds at zone sub-maximal [ERG watts = 140% of FTP]
3 minutes 35 seconds at zone recovery [ERG watts = 50% of FTP]
23 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone sub-maximal [ERG watts = 127% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone sub-maximal [ERG watts = 121% of FTP]
12 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
22 seconds at zone sub-maximal [ERG watts = 127% of FTP]
12 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
27 seconds at zone sub-maximal [ERG watts = 127% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
15 seconds at zone sub-maximal [ERG watts = 127% of FTP]
15 seconds at zone super-LT [ERG watts = 101% of FTP]
53 seconds at zone sub-maximal [ERG watts = 127% of FTP]
3 minutes 40 seconds at zone recovery [ERG watts = 50% of FTP]
18 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 54 seconds at zone sub-maximal [ERG watts = 121% of FTP]
35 seconds at zone sub-maximal [ERG watts = 124% of FTP]
20 seconds at zone sub-maximal [ERG watts = 127% of FTP]
35 seconds at zone sub-maximal [ERG watts = 124% of FTP]
20 seconds at zone sub-maximal [ERG watts = 140% of FTP]
4 minutes 35 seconds at zone recovery [ERG watts = 50% of FTP]

SweetSpot Over/Unders

Zone 4 Over/Unders- Target 20 minute blocks of sweet-spot work designed to raise the sustained power threshold from beneath. Also will help acclimate to 20 minute sustained efforts- and the "fluctuating" load will keep leg speed variable.

Warm Up: Steady 15 minutes of zone 1 intensity. Keep cadence comfortable but work in some high RPM 1 minute spin ups.

Main Set: (2) 20 minute blocks of SweetSpot Over/Unders. 5 minutes rest between blocks.
-Blocks will each be (5) 4:00 intervals, alternating between 85% and 95% intensity.

Cool Down: 10 minutes at 60%, followed by 5 minutes at 50%

Notes: Self-selected cadence is fine for these intervals. For the WarmUp and CoolDown portion, spin slightly higher than you normally would. Around 100rpm is great.

Total Time: 01:15:00

Category: Sustained Power

Author: HyLine

Intervals

15 minutes of WarmUp [ERG watts = 50% of FTP]

Block: OverUnders

4 minutes of Under [ERG watts = 85% of FTP]

4 minutes of Over [ERG watts = 95% of FTP]

4 minutes of Under [ERG watts = 85% of FTP]

4 minutes of Over [ERG watts = 95% of FTP]

4 minutes of Under [ERG watts = 85% of FTP]

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

Block: OverUnders

4 minutes of Under [ERG watts = 85% of FTP]

4 minutes of Over [ERG watts = 95% of FTP]

4 minutes of Under [ERG watts = 85% of FTP]

4 minutes of Over [ERG watts = 95% of FTP]

4 minutes of Under [ERG watts = 85% of FTP]

Block: CoolDown

Endurance Tempo Drills

Total Time: 03:28:00

Category: Endurance

Author: fluxcap

Intervals

10 minutes of Warm-up (Z1) at zone recovery [ERG watts = 55% of FTP]
30 minutes of Warm-up (Z2) at zone endurance [ERG watts = 75% of FTP]

Block: Endurance with Tempo Bursts

5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]
5 minutes at zone endurance [ERG watts = 75% of FTP]
10 seconds at zone sub-LT [ERG watts = 95% of FTP]

1 hour of Sweet Spot at zone sub-LT [ERG watts = 87% of FTP]
15 minutes of Recovery at zone recovery [ERG watts = 55% of FTP]

2x 15min Zone 3

Total Time: 01:00:00

Category: Misc.

Author: Hammy

Intervals

5 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 2 at cadence 95 and zone endurance [ERG watts = 60% of FTP]
15 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
10 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
15 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 2 at cadence 95 [ERG watts = 60% 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]

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

Intervals

1 minute of First leg pt1 at cadence 100 [ERG watts = 110% of FTP]
4 minutes of First leg pt2 at cadence 90 [ERG watts = 105% of FTP]
10 seconds of Roundabout at cadence 0
40 seconds of Return from Roundabout at cadence 90 [ERG watts = 105% of FTP]
5 seconds of Left hander 1 at cadence 0
3 minutes of Hill climb pt1 at cadence 90 [ERG watts = 105% of FTP]
30 seconds of Hill climb pt2 at cadence 80 [ERG watts = 110% of FTP]
1 minute of Hill climb pt3 at cadence 95 [ERG watts = 102% of FTP]
10 seconds of U Turn at cadence 0
1 minute of Downhill pt1 at cadence 95 [ERG watts = 105% of FTP]
2 minutes 30 seconds of Downhill pt2 at cadence 105 [ERG watts = 90% of FTP]
10 seconds of Left hander 2 at cadence 0
3 minutes 15 seconds of Home leg at cadence 100 [ERG watts = 105% of FTP]
30 seconds of Last hill PUNCH at cadence 90 [ERG watts = 115% of FTP]

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

Intervals

10 minutes of Warm Up at cadence 90 and zone recovery with heart rate recovery [ERG watts = 55% of FTP]
2 minutes 3 seconds at zone sub-LT [ERG watts = 78% of FTP]
2 minutes 1 seconds at zone sub-LT [ERG watts = 84% of FTP]
34 seconds at zone recovery [ERG watts = 56% of FTP]
51 seconds at zone lactate threshold [ERG watts = 94% of FTP]
2 minutes 31 seconds at zone sub-LT [ERG watts = 76% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 68% of FTP]
41 seconds at zone recovery [ERG watts = 55% of FTP]
2 minutes 57 seconds at zone sub-LT [ERG watts = 83% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 73% of FTP]
1 minute 17 seconds at zone lactate threshold [ERG watts = 92% of FTP]
1 minute 39 seconds at zone endurance [ERG watts = 68% of FTP]
4 minutes 7 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 29 seconds at zone sub-LT [ERG watts = 77% of FTP]
1 minute 33 seconds at zone endurance [ERG watts = 72% of FTP]
1 minute 26 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 17 seconds at zone sub-LT [ERG watts = 82% of FTP]
22 seconds at zone endurance [ERG watts = 67% of FTP]
46 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 25 seconds at zone recovery [ERG watts = 53% of FTP]
1 minute 13 seconds at zone endurance [ERG watts = 76% of FTP]
5 minutes 58 seconds at zone endurance [ERG watts = 76% of FTP]
6 minutes 21 seconds at zone endurance [ERG watts = 78% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 77% of FTP]
3 minutes 30 seconds at zone endurance [ERG watts = 73% of FTP]
2 minutes 33 seconds at zone sub-LT [ERG watts = 84% of FTP]
1 minute 29 seconds at zone endurance [ERG watts = 75% of FTP]
1 minute 44 seconds at zone lactate threshold [ERG watts = 90% of FTP]
1 minute 28 seconds at zone endurance [ERG watts = 64% of FTP]
23 seconds at zone endurance [ERG watts = 75% of FTP]
42 seconds at zone sub-LT [ERG watts = 77% of FTP]
1 minute 35 seconds at zone lactate threshold [ERG watts = 92% of FTP]
1 minute 43 seconds at zone endurance [ERG watts = 67% of FTP]
1 minute 28 seconds at zone sub-LT [ERG watts = 78% of FTP]
1 minute 51 seconds at zone endurance [ERG watts = 70% of FTP]
10 seconds at zone endurance [ERG watts = 65% of FTP]
1 minute 31 seconds at zone sub-LT [ERG watts = 83% of FTP]
3 minutes 26 seconds at zone sub-LT [ERG watts = 77% of FTP]
6 minutes 6 seconds at zone endurance [ERG watts = 75% of FTP]
6 minutes 10 seconds at zone sub-LT [ERG watts = 77% of FTP]
1 minute 27 seconds at zone endurance [ERG watts = 75% of FTP]
3 minutes 43 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 24 seconds at zone lactate threshold [ERG watts = 89% of FTP]
52 seconds at zone sub-LT [ERG watts = 82% of FTP]
1 minute 24 seconds at zone endurance [ERG watts = 61% of FTP]
1 minute 33 seconds at zone sub-LT [ERG watts = 81% of FTP]
1 minute 27 seconds at zone sub-LT [ERG watts = 77% of FTP]
2 minutes 4 seconds at zone endurance [ERG watts = 63% of FTP]
44 seconds at zone sub-LT [ERG watts = 76% of FTP]
1 minute 49 seconds at zone endurance [ERG watts = 69% of FTP]
59 seconds at zone sub-LT [ERG watts = 77% of FTP]
2 minutes 53 seconds at zone sub-LT [ERG watts = 79% of FTP]
26 seconds at zone sub-LT [ERG watts = 81% of FTP]
1 minute 42 seconds at zone endurance [ERG watts = 71% of FTP]
34 seconds at zone sub-LT [ERG watts = 76% of FTP]
2 minutes 35 seconds at zone sub-LT [ERG watts = 82% of FTP]
35 seconds at zone sub-LT [ERG watts = 76% of FTP]
1 minute 4 seconds at zone lactate threshold [ERG watts = 92% of FTP]
1 minute 15 seconds at zone endurance [ERG watts = 65% of FTP]
58 seconds at zone sub-LT [ERG watts = 83% of FTP]
2 minutes 26 seconds at zone endurance [ERG watts = 70% of FTP]
1 minute 26 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 56 seconds at zone sub-LT [ERG watts = 81% of FTP]
1 minute 47 seconds at zone sub-LT [ERG watts = 77% of FTP]
29 seconds at zone recovery [ERG watts = 54% of FTP]
54 seconds at zone lactate threshold [ERG watts = 94% of FTP]
1 minute 35 seconds at zone endurance [ERG watts = 68% of FTP]
44 seconds at zone endurance [ERG watts = 72% of FTP]
2 minutes 31 seconds at zone sub-LT [ERG watts = 85% of FTP]
1 minute 6 seconds at zone endurance [ERG watts = 66% of FTP]
1 minute 21 seconds at zone sub-LT [ERG watts = 77% of FTP]
43 seconds at zone lactate threshold [ERG watts = 93% of FTP]
1 minute 5 seconds at zone sub-LT [ERG watts = 79% of FTP]
1 minute 59 seconds at zone lactate threshold [ERG watts = 97% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 69% of FTP]
1 minute 15 seconds at zone lactate threshold [ERG watts = 100% of FTP]
1 minute 9 seconds at zone endurance [ERG watts = 63% of FTP]
4 minutes 4 seconds at zone sub-LT [ERG watts = 86% of FTP]
1 minute 34 seconds at zone endurance [ERG watts = 67% of FTP]
1 minute 17 seconds at zone endurance [ERG watts = 65% of FTP]
1 minute 41 seconds at zone lactate threshold [ERG watts = 91% of FTP]
33 seconds at zone recovery [ERG watts = 43% of FTP]
59 seconds at zone sub-LT [ERG watts = 84% of FTP]
45 seconds at zone recovery [ERG watts = 50% of FTP]
53 seconds at zone endurance [ERG watts = 75% of FTP]
21 seconds at zone recovery [ERG watts = 54% of FTP]
1 minute 13 seconds at zone endurance [ERG watts = 75% of FTP]
42 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 2 seconds at zone sub-LT [ERG watts = 79% of FTP]
1 minute 55 seconds at zone endurance [ERG watts = 68% of FTP]
5 minutes of Warm Down at zone recovery [ERG watts = 55% of FTP]

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

Sub threshold muscular endurance Builder

Total Time: 03:23:00

Category: Endurance

Author: MHodge

Intervals

2 minutes of Warm Up [ERG watts = 40% of FTP]
5 minutes of 5 minutes @ 65% [ERG watts = 65% of FTP]
5 minutes of 5 minutes @ 60% [ERG watts = 60% of FTP]
8 minutes of 8 minutes @ 95% [ERG watts = 95% of FTP]
7 minutes of 7 minutes recovery @ 60% [ERG watts = 59% of FTP]
18 minutes of 18 minutes @ 90% [ERG watts = 90% of FTP]
10 minutes of 10 minutes recovery @ 60% [ERG watts = 60% of FTP]
28 minutes of 28 minutes @ 86% [ERG watts = 86% of FTP]
2 hours of Accumulate TSS [ERG watts = 60% of FTP]

SUB-THRESHOLD/SWEET SPOT WORK

From Training peak
“Sweet Spot” occurs at 83 to 97 percent of your FTP and riding here can help improve the aerobic, steady state efforts that characterize FTP. Sweet Spot gets it’s name because it is a balanced amount of intensity and volume. You can achieve more positive physiological adaptations than if you were to ride harder at zone 4/threshold. By riding below your FTP it is a more repeatable workout and won’t take quite as much out of you. Do these efforts on a stretch of road without interruptions, and focus on maintaining a steady effort. A steady grade 3 to 5 percent hill works very well.

Start with 3×8 minutes at “sweet spot” with 4 minutes easy spinning in between. Build up to 3×10 minute with 5 minutes easy spinning in between.

Total Time: 01:01:00

Category: Misc.

Author: fred

Intervals

1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 55% of FTP]
1 minute [ERG watts = 60% of FTP]
1 minute [ERG watts = 65% of FTP]
1 minute [ERG watts = 70% of FTP]
1 minute [ERG watts = 75% of FTP]
1 minute [ERG watts = 80% of FTP]
1 minute [ERG watts = 85% of FTP]
1 minute [ERG watts = 90% of FTP]
1 minute [ERG watts = 95% of FTP]
1 minute [ERG watts = 100% of FTP]
5 minutes [ERG watts = 56% of FTP]
10 minutes [ERG watts = 94% of FTP]
5 minutes [ERG watts = 60% of FTP]
10 minutes [ERG watts = 94% of FTP]
5 minutes [ERG watts = 60% of FTP]
10 minutes [ERG watts = 94% of FTP]
5 minutes [ERG watts = 56% of FTP]

Ride Fit Master Blaster

Experience "real ride" action by getting the Ride Fit Master Blaster training video from http://www.ride-fit.com/Shopping/Ride-Fit-Master-Blaster.html?source=imo.... 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: 00:35:12

Category: Explosive Power

Author: Ride-Fit

Intervals

1 minute 57 seconds at zone recovery [ERG watts = 45% of FTP]
1 minute 45 seconds at zone endurance [ERG watts = 63% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute 30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 110% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
2 minutes 30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 30 seconds at zone endurance [ERG watts = 64% of FTP]
3 minutes at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
2 minutes 30 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
2 minutes at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
30 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
30 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone sub-maximal [ERG watts = 126% of FTP]
4 minutes at zone recovery [ERG watts = 39% of FTP]

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Public Workouts by Rating

TheSufferFest.com's A Very Dark Place

SweetSpot Over/Unders

Block: OverUnders

Block: OverUnders

Block: CoolDown

Endurance Tempo Drills

Block: Endurance with Tempo Bursts

2x 15min Zone 3

Test 3min 50w.

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

2:30 Ironman 70.3 Mont Tremblant

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

SUB-THRESHOLD/SWEET SPOT WORK

Ride Fit Master Blaster

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