Public Workouts by Rating

1:05:00 Workout with tempo and LT

Total Time: 01:05:00

Category: Endurance

Author: Aesc

15 minutes of Spin Up at zone endurance
15 minutes of LT at zone lactate threshold
15 minutes of Bridge for 15 minutes at zone endurance
15 minutes of Tempo for 15 minutes at zone sub-LT
5 minutes of Recover at zone recovery

TheSufferFest.com's Local Hero

Bring this workout to life. Get The Sufferfest's Local Hero training video. Available at www.thesufferfest.com/video-sufferfests/local-hero
Start workout clock when words "Local Hero" appear on the screen (@ 1:20)

Total Time: 01:24:01

Category: Speed endurance

Author: Ransom

Intervals

2 minutes 23 seconds at zone endurance [ERG watts = 63% of FTP]
5 minutes 57 seconds at zone endurance [ERG watts = 76% of FTP]
32 seconds at zone sub-LT [ERG watts = 89% of FTP]
28 seconds at zone lactate threshold [ERG watts = 95% of FTP]
59 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 3 seconds at zone sub-LT [ERG watts = 89% of FTP]
44 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 39 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 3 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 55 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 3 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 3 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 12 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 2 seconds at zone super-LT [ERG watts = 101% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 2 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 12 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 13 seconds at zone endurance [ERG watts = 63% of FTP]
59 seconds at zone super-LT [ERG watts = 101% of FTP]
58 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 3 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone VO2-MAX [ERG watts = 108% of FTP]
52 seconds at zone super-LT [ERG watts = 101% of FTP]
3 minutes 7 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 20 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 38 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 10 seconds at zone endurance [ERG watts = 63% of FTP]
3 minutes 3 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 7 seconds at zone endurance [ERG watts = 63% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 15 seconds at zone endurance [ERG watts = 63% of FTP]
13 seconds at zone sub-maximal [ERG watts = 127% of FTP]
2 minutes 50 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 11 seconds at zone endurance [ERG watts = 63% of FTP]
2 minutes 59 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 41 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute at zone super-LT [ERG watts = 101% of FTP]
47 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
20 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 47 seconds at zone endurance [ERG watts = 63% of FTP]
59 seconds at zone super-LT [ERG watts = 101% of FTP]
34 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone sub-maximal [ERG watts = 140% of FTP]
51 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute at zone super-LT [ERG watts = 101% of FTP]
43 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
16 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 1 seconds at zone super-LT [ERG watts = 101% of FTP]
39 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
48 seconds at zone endurance [ERG watts = 63% of FTP]
6 minutes 35 seconds at zone recovery [ERG watts = 50% of FTP]

Rampe 5 X de 75 @95% FTP + 20 min @80%

Total Time: 01:32:00

Category: Sustained Power

Author: Pine41

Intervals

10 minutes of Warmup 1 at cadence 100 [ERG watts = 50% of FTP]
5 minutes of Warmup 2 at cadence 100 [ERG watts = 55% of FTP]
1 minute of Polti 1 at cadence 100 [ERG watts = 75% of FTP]
1 minute of Polti 2 at cadence 100 [ERG watts = 80% of FTP]
1 minute of Polti 3 at cadence 100 [ERG watts = 85% of FTP]
1 minute of Polti 4 at cadence 100 [ERG watts = 90% of FTP]
1 minute of Polti 5 at cadence 100 [ERG watts = 95% of FTP]
4 minutes of Erholung 1 at cadence 100 [ERG watts = 50% of FTP]
1 minute of Polti 1 at cadence 100 [ERG watts = 75% of FTP]
1 minute of Polti 2 at cadence 100 [ERG watts = 80% of FTP]
1 minute of Polti 3 at cadence 100 [ERG watts = 85% of FTP]
1 minute of Polti 4 at cadence 100 [ERG watts = 90% of FTP]
1 minute of Polti 5 at cadence 100 [ERG watts = 95% of FTP]
4 minutes of Erholung 2 at cadence 100 [ERG watts = 50% of FTP]
1 minute of Polti 1 at cadence 100 [ERG watts = 75% of FTP]
1 minute of Polti 2 at cadence 100 [ERG watts = 80% of FTP]
1 minute of Polti 3 at cadence 100 [ERG watts = 85% of FTP]
1 minute of Polti 4 at cadence 100 [ERG watts = 90% of FTP]
1 minute of Polti 5 at cadence 100 [ERG watts = 95% of FTP]
4 minutes of Erholung 3 at cadence 100 [ERG watts = 50% of FTP]
1 minute of Polti 1 at cadence 100 [ERG watts = 75% of FTP]
1 minute of Polti 2 at cadence 100 [ERG watts = 80% of FTP]
1 minute of Polti 3 at cadence 100 [ERG watts = 85% of FTP]
1 minute of Polti 4 at cadence 100 [ERG watts = 90% of FTP]
1 minute of Polti 5 at cadence 100 [ERG watts = 95% of FTP]
4 minutes of Erholung 4 at cadence 100 [ERG watts = 50% of FTP]
1 minute of Polti 1 at cadence 100 [ERG watts = 75% of FTP]
1 minute of Polti 2 at cadence 100 [ERG watts = 80% of FTP]
1 minute of Polti 3 at cadence 100 [ERG watts = 85% of FTP]
1 minute of Polti 4 at cadence 100 [ERG watts = 90% of FTP]
1 minute of Polti 5 at cadence 100 [ERG watts = 95% of FTP]
4 minutes of Erholung 5 at cadence 100 [ERG watts = 55% of FTP]
20 minutes of Tempo [ERG watts = 80% of FTP]
12 minutes of Cooldown at cadence 100 [ERG watts = 50% of FTP]

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]

TCC 8x4min +10 Sweet Spot TT

Total Time: 01:30:00

Category: Misc.

Author: mwlife

Intervals

10 minutes of Warm Up at zone endurance [ERG watts = 56% of FTP]
1 minute of Ramp 1 at zone endurance [ERG watts = 62% of FTP]
3 minutes of Ramp 2 at zone endurance [ERG watts = 72% of FTP]
3 minutes of Ramp 3 at zone endurance [ERG watts = 82% of FTP]
3 minutes of Ramp 4 at zone sub-LT [ERG watts = 93% of FTP]
5 minutes of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
4 minutes of TT (VO2max) at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 30 seconds of Active at zone endurance [ERG watts = 56% of FTP]
5 minutes of Active at zone endurance [ERG watts = 56% of FTP]
10 minutes of Sweet Spot at zone sub-LT [ERG watts = 94% of FTP]
6 minutes of Cool Down at zone recovery [ERG watts = 46% of FTP]

One hour M2 Muscular endurance 3 x 9min, zone 4-5

Total Time: 01:00:00

Category: Muscular endurance

Author: dustinflint

Intervals

10 minutes of Warm up
5 minutes of Zone 2 with heart rate endurance
9 minutes of Zone 4, 5 interval with heart rate sub-LT
3 minutes of Zone 2 with heart rate endurance
9 minutes of Zone 4, 5 interval with heart rate sub-LT
3 minutes of Zone 2 with heart rate endurance
9 minutes of Zone 4, 5 interval with heart rate sub-LT
12 minutes of Cool Down with heart rate recovery

SS4 Aero Position

8 x 3 in aero positon at 95 rpm

Total Time: 01:10:00

Category: Technique

Author: Markchandler

Intervals

5 minutes of Pedal Easy [ERG watts = 50% of FTP]
5 minutes of 30s seated/30s standing [ERG watts = 80% of FTP]
6 minutes of Alt R/L leg workload [ERG watts = 60% of FTP]
4 minutes of Scrape Mud [ERG watts = 70% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
5 minutes of Cool Down at cadence 100 [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]

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Public Workouts by Rating

1:05:00 Workout with tempo and LT

TheSufferFest.com's Local Hero

Rampe 5 X de 75 @95% FTP + 20 min @80%

HIT 4x4

spin ups & iso legs

TCC 8x4min +10 Sweet Spot TT

One hour M2 Muscular endurance 3 x 9min, zone 4-5

SS4 Aero Position

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

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