Public Workouts by Rating

T-Max Ramp Test

This is a Ramp Test used to determine your Max Power which is essentially your max power @V02 Max.

Perform a 10-15 minute Warm Up of your choice then, proceed through the Ramp Test in self selected cadence that feels normal for you.

The Ramp begins at 120 watts and increases resistance by 10 watts every sixty seconds until the conclusion of your test.

Your Max will be the highest wattage that you are able to maintain for a minimum of 30 seconds.

Once you've determined your Max power cool down for 15 minutes .

Enter ERG mode and ride your Max power as long as possible to determine your T-Max (Time @ Max Power).

********************

T-Max workouts are ridden at 50% time that you were able to ride your Max Power = T-Max.

Example:

You finished your Ramp Test at 400 watts for 45 seconds: This is your Max Power.

You were able to ride at your Max Power for 4 minutes.

Take 50% of the time that you were able to ride at your Max Power: 50% of 4 minutes @ 400w = T-Max of 400w x 2 minutes.

When performing T-Max intervals the rest interval is 50% of the work interval and you would perform them until your power drops by 10%....these suckers are tough but, are well worth the pain...enjoy!

Total Time: 00:38:00

Category: Testing

Author: RobTeixeira

Intervals

1 minute at cadence Self Selct [120 ERG watts]
1 minute at cadence Self Selct [130 ERG watts]
1 minute at cadence Self Selct [140 ERG watts]
1 minute at cadence Self Selct [150 ERG watts]
1 minute at cadence Self Selct [160 ERG watts]
1 minute at cadence Self Selct [170 ERG watts]
1 minute at cadence Self Selct [180 ERG watts]
1 minute at cadence Self Selct [190 ERG watts]
1 minute at cadence Self Selct [200 ERG watts]
1 minute at cadence Self Selct [210 ERG watts]
1 minute at cadence Self Selct [220 ERG watts]
1 minute at cadence Self Selct [240 ERG watts]
1 minute at cadence Self Selct [250 ERG watts]
1 minute at cadence Self Selct [260 ERG watts]
1 minute at cadence Self Selct [270 ERG watts]
1 minute at cadence Self Selct [280 ERG watts]
1 minute at cadence Self Selct [290 ERG watts]
1 minute at cadence Self Selct [300 ERG watts]
1 minute at cadence Self Selct [310 ERG watts]
1 minute at cadence Self Selct [320 ERG watts]
1 minute at cadence Self Selct [330 ERG watts]
1 minute at cadence Self Selct [340 ERG watts]
1 minute at cadence Self Selct [350 ERG watts]
1 minute at cadence Self Selct [360 ERG watts]
1 minute at cadence Self Selct [370 ERG watts]
1 minute at cadence Self Selct [380 ERG watts]
1 minute at cadence Self Selct [390 ERG watts]
1 minute at cadence Self Selct [400 ERG watts]
1 minute at cadence Self Selct [410 ERG watts]
1 minute at cadence Self Selct [420 ERG watts]
1 minute at cadence Self Selct [430 ERG watts]
1 minute at cadence Self Selct [440 ERG watts]
1 minute at cadence Self Selct [450 ERG watts]
1 minute at cadence Self Selct [460 ERG watts]
1 minute at cadence Self Selct [470 ERG watts]
1 minute at cadence Self Selct [480 ERG watts]
1 minute at cadence Self Selct [490 ERG watts]
1 minute at cadence Self Selct [500 ERG watts]

HIT 4x4

High Intensity Training

Total Time: 00:35:00

Category: Strength

Author: velociped77

Intervals

5 minutes of Warm up at zone endurance [ERG watts = 60% of FTP]
4 minutes of 1. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
3 minutes of 1. Revovery at zone recovery [ERG watts = 40% of FTP]
4 minutes of 2. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
3 minutes of 2. Recovery at zone recovery [ERG watts = 40% of FTP]
4 minutes of 3. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
3 minutes of 3. Recovery at zone recovery [ERG watts = 40% of FTP]
4 minutes of 4. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
5 minutes of Slow down at zone recovery [ERG watts = 55% of FTP]

spin ups & iso legs

Spin UPS

And isolation legs

Total Time: 01:00:00

Category: Technique

Author: abutts

Intervals

10 minutes of warm up at zone recovery with heart rate recovery
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
2 minutes of rest set at zone recovery with heart rate recovery
10 seconds of high 2 [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
2 minutes of rest set at zone recovery with heart rate recovery
10 seconds of high 3 [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
2 minutes of rest set at zone recovery with heart rate recovery
10 seconds of high 4 [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
2 minutes of rest set at zone recovery with heart rate recovery
8 minutes 20 seconds of cool down [Fixed resistance 1]

5Z2x4r2Rs8

VO2 Max Intervals

Total Time: 00:49:00

Category: Explosive Power

Author: RedCedar

Intervals

5 minutes at zone endurance [ERG watts = 65% of FTP]
3 minutes at zone recovery [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
6 minutes at zone endurance [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
3 minutes at zone endurance [ERG watts = 65% of FTP]

Base#1

Winter Endurance Base

For Warm up do 5 minutes @ recovery pace
Then 3x30 sec @ LT with 30 SR followed by 2 minutes easy spin

Total Time: 00:47:00

Category: Recovery

Author: smealey

Intervals

10 minutes of warm up at zone recovery

2 minutes of 53/17 at cadence 105 and zone endurance

3 minutes of 42/12 at cadence 110 and zone endurance
1 minute at cadence 100 and zone recovery
2 minutes of 53/17 at cadence 105 and zone endurance
3 minutes of 42/12 at cadence 110 and zone endurance
1 minute at cadence 100 and zone recovery
2 minutes of 53/17 at cadence 105 and zone endurance
3 minutes of 42/12 at cadence 110 and zone endurance
2 minutes at cadence 100 and zone recovery

1 minute at cadence 120 and zone recovery

30 seconds at cadence 130 and zone recovery
20 seconds at cadence max and zone recovery
40 seconds at cadence 100 and zone recovery
1 minute at cadence 120 and zone recovery
30 seconds at cadence 130 and zone recovery
20 seconds at cadence max and zone recovery
40 seconds at cadence 100 and zone recovery
1 minute at cadence 120 and zone recovery
30 seconds at cadence 130 and zone recovery
20 seconds at cadence max and zone recovery
1 minute 10 seconds at cadence 100 and zone recovery
1 minute 40 seconds at cadence 105 and zone endurance
20 seconds of stand at cadence 105 and zone endurance
30 seconds at cadence 100 and zone recovery
1 minute 40 seconds at cadence 105 and zone endurance
20 seconds of stand at cadence 105 and zone endurance
30 seconds at cadence 100 and zone recovery
5 minutes of cool down at cadence 90 and zone recovery

E7 Endurance Leg Speed

Total Time: 01:50:00

Category: Endurance

Author: laurenchandler

Intervals

5 minutes of Warmup at cadence 90 [ERG watts = 50% of FTP]

30 seconds [ERG watts = 60% of FTP]

30 seconds [ERG watts = 80% of FTP]

30 seconds [ERG watts = 60% of FTP]

30 seconds [ERG watts = 80% of FTP]

30 seconds [ERG watts = 60% of FTP]

30 seconds [ERG watts = 80% of FTP]

30 seconds [ERG watts = 60% of FTP]

30 seconds [ERG watts = 80% of FTP]

6 minutes of Alt L/R 1:00 [ERG watts = 70% of FTP]

Block: Z1 w/spinup&sprint

5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]

Block: Z2 w/spinup&sprint

5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]

10 minutes of Cooldown YAY [ERG watts = 50% of FTP]

20min x 2 at sweetspot with spikes

Total Time: 01:00:00

Category: Sustained Power

Author: J4M1EB

Intervals

Block: Warm up

3 minutes of Warm up at cadence 90 and zone endurance [ERG watts = 45% of FTP]
2 minutes of Warm up at cadence 90 and zone endurance [ERG watts = 52% of FTP]
1 minute 30 seconds of Warm up at cadence 90 and zone endurance [ERG watts = 57% of FTP]
1 minute 30 seconds of Warm up at cadence 90 and zone endurance [ERG watts = 45% of FTP]

Block: Sweet Spot

20 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 40 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]

Block: Recovery

8 minutes of Recovery at cadence 90 and zone endurance [ERG watts = 55% of FTP]

Block: Sweet Spot

20 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 40 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]

Block: Cool Down

4 minutes of Cool Down at cadence 90 and zone recovery [ERG watts = 55% of FTP]

VO2 Max 3 minute intervals

Total Time: 01:01:00

Category: Misc.

Author: mdwhaley

Intervals

8 minutes of Warmup at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 1 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 2 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 3 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 4 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 5 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 6 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 5 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 6 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
8 minutes of Cooldown at zone endurance with heart rate endurance [ERG watts = 60% of FTP]

Build. 30-30

A work out that builds intensity over each 30 second effort

Total Time: 01:04:30

Category: Speed endurance

Author: 10156245952186435@facebook

Intervals

5 minutes of Warm up at zone recovery
3 minutes at zone endurance
2 minutes at zone sub-LT
1 minute at zone lactate threshold
1 minute at zone VO2-MAX
3 minutes of Get mentally ready at zone recovery
30 seconds of Fun times - first 10 [ERG watts = 70% of FTP]

30 seconds at zone recovery

30 seconds [ERG watts = 80% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 90% of FTP]
30 seconds at zone recovery
30 seconds of Hold the power [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 105% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 110% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 105% of FTP]
30 seconds at zone recovery
30 seconds of Last one [ERG watts = 100% of FTP]
5 minutes at zone recovery
30 seconds of Use the force 2nd 10 [ERG watts = 70% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 75% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 80% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 85% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 90% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 95% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 105% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 110% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 115% of FTP]
30 seconds at zone recovery
30 seconds of You got this at zone VO2-MAX
5 minutes at zone recovery
30 seconds of Last 10 work it baby at zone VO2-MAX
30 seconds at zone recovery
30 seconds [ERG watts = 115% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 110% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 105% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 95% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 90% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 85% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 80% of FTP]
30 seconds at zone recovery
30 seconds of Legend [ERG watts = 75% of FTP]
10 minutes of Cool the burners at zone recovery

Ride Fit Warrior

Experience "real ride" action by getting the Ride Fit Warrior training video from http://www.ride-fit.com/Shopping/Ride-Fit-Warrior.html?source=imobile. 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: 00:33:58

Category: Explosive Power

Author: Ride-Fit

Intervals

1 minute 57 seconds at zone recovery [ERG watts = 39% of FTP]
1 minute 45 seconds at zone endurance [ERG watts = 64% 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 lactate threshold [ERG watts = 96% of FTP]
26 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone endurance [ERG watts = 64% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 110% of FTP]
15 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 82% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
10 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]
30 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute at zone sub-maximal [ERG watts = 125% of FTP]
26 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
19 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
15 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute 30 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
10 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
34 seconds at zone super-LT [ERG watts = 99% of FTP]
4 minutes 22 seconds at zone recovery [ERG watts = 51% of FTP]

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Public Workouts by Rating

T-Max Ramp Test

HIT 4x4

spin ups & iso legs

5Z2x4r2Rs8

Base#1

E7 Endurance Leg Speed

Block: Z1 w/spinup&sprint

Block: Z2 w/spinup&sprint

20min x 2 at sweetspot with spikes

Block: Warm up

Block: Sweet Spot

Block: Recovery

Block: Sweet Spot

Block: Cool Down

VO2 Max 3 minute intervals

Build. 30-30

Ride Fit Warrior

Useful Gear


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