Public Workouts by Rating
TR Bird +2
3 sets of 5x90 sec at 130% ftp
improving maximum aerobc power
try to do the intervalls at 100 rpm or higher
Beginner Cruise Intervals
Shortish threshold intervals with short rest.
4 x 6 minutes
TheSufferFest.com's Hell Hath No Fury - 2013
Bring this workout to life. Get The Sufferfest's Hell Hath No Fury training video. Available at www.thesufferfest.com/video-sufferfests/hell-hath-no-fury
Start workout clock when words "Hell Hath No Fury" appear on the screen (@ 0:58)
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.
1x8 @95% 1x18 @ 90% 1x28 @ 86%
Sub threshold muscular endurance Builder
1. HIIT , FTP 100% - 125% 1 minuut intervallen
Piramide
15 minuten WU
1 minuut 100% FTP
1 minuut rust
1 minuut 105% FTP
1 minuut rust
etc. tot 1 minuut 125% FTP
Hierna van 1 minuut 125% FTP terug naar 100% FTP
5 min rust
5 minuten 100% FTP
10 minuten Cool Down
Ride Fit Miramar Lake Loops
Experience "real ride" action by getting the Ride Fit Miramar Lake Loops training video from http://www.ride-fit.com/Shopping/Ride-Fit-Miramar-Lake-Loops.html?source.... 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.
Aerobic Peak Power Output test for 425-475 W and VO2max estimation
Aerobic Peak Power Output (PPO) test starting @ 275W. This test is based on the Hawley & Noakes European Journal of Applied Physiology 1992 test.
This is a step test with 2.5 min duration for each stage, the first increase in wattage is 50 watts, and 25 watts for subsequent stages.
The first stage is set at at 3.33 w/kg. Taking that into consideration this particular test would be suited for 'average' competitive cyclists of ~82 kg. Or cyclists with other body mass values expected to have a PPO between 425 and 475 W.
PPO in watts is calculated as follows:
Wattage of last stage + ( (time spent in last stage/150)*25 )
Estimation of VO2max based on PPO:
VO2max (L/min) = (0.01141 * PPO) + 0.435
For questions e-mail me: metacycling@gmail.com
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.