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20 x (30+30sec) - As a % of 5min power

20 x(30+30sec)
30 sec @ 100% 5 minute power
30 sec @50% 5 minute power

***You must enter your current 5 minute power as your 'Threshold Watts(FTP)' on your iPhone and select 'Override server' ***

Total Time: 00:50:00
Category: Misc.
Author: xbgs351

Mix Up Kitchen Sink Anaerobic Cap/Tempo

Mix Up Kitchen Sink Anaerobic Cap/Tempo
Type: Bike
Planned Duration: 2:00
Planned TSS: 130
Description: Mix Up/Kitchen Sink Anaerobic Capacity/Tempo (100+ TSS)
Warm Up = 10 mins increase power up to 90% FTP
Main Session – 90+ minutes with
8 x 20 seconds @ 150% + with 3 mins recovery 90+ RPM
Then 5 minutes easy @ 70% FTP
4 x 1 min @ 150%+ with 3 - 4 mins recovery 90+ RPM
Then 5 minutes easy @ 70% FTP
4 x 3 minutes @ 112% FTP , 70 – 100 RPM with 5 mins recovery between efforts easy 90+ RPM
Then 5 minutes easy @ 70% FTP
1 x 20 minutes @ 75% FTP
Cool Down = 10 mins @ 70 – 50% FTP

Total Time: 02:00:40
Category: Speed endurance
Author: silicon

SWAT: Cadence 3

Workout type: Bike
WARM UP - 10 MINS
Start out at EZ pace & gradually build. Include at least 2-3 mins @ 75-80%mhr (or*) %FTP if you have power) then EZ for 2-3 mins
CADENCE DRILLS - 40mins
2’ @ 90 rpm + 2’ @ 110 rpm
all at 70 - 75% MHR
OR
70-75% FTP
COOL DOWN - 10 MINS
EZ spinning

Total Time: 01:00:00
Category: Misc.
Author: Zw426p

Pyramid Hour

Total Time: 01:00:00
Category: Misc.
Author: 607595485@facebook

z1/z2

Total Time: 02:55:00
Category: Misc.
Author: laurenchandler

2x20 Sub-LT

Total Time: 01:45:00
Category: Misc.
Author: fluxcap

2x 15min Zone 4 90pct FTP

Total Time: 01:00:00
Category: Misc.
Author: Hammy

MAP TEST

25w increases per minute until exhaustion.

Total Time: 00:27:00
Category: Testing
Author: Joker92

20 min Threshold Intervals

This workout is a killer for well trained athletes only. It can be difficult to find enough road for this on a bike. Another classic rowing workout for the purpose of raising your anaerobic threshold.

Total Time: 01:35:00
Category: Muscular endurance
Author: imi_admin

Race Tune Up

Pre-race tune up ride

Total Time: 01:24:30
Category: Recovery
Author: Markchandler