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3x3 VO2 Max

Total Time: 01:00:00
Category: Sustained Power
Author: abutts

*Short Race Warmup (TT and Crit) with Watt Zones

Warm-Up for a short race (10 mile TT or 20-30 min Criterium)

Total Time: 00:41:00
Category: Misc.
Author: coloroadie

MAP Test - 200W start with 25W/min - small increments

Maximal Aerobic Power Test (M.A.P Test)
10 mins warm up - increase wattage 10 Watts/minute
1 minute easy
5 x 30 seconds hard with 30 seconds soft pedal
5 minutes easy preparation
Ramp - starts @ 200W smoothly increasing at a rate of 25W/minute (5W every 12 seconds)
Continue until power target can no longer be held

The MAP Test result is the average power achieved over the final minute.
(Approximately 10W less than the power displayed when failure occurs)

FTP will be approximately 75% of the MAP result, although this can be highly individualistic

Total Time: 00:35:18
Category: Testing
Author: xbgs351

Sufferfest Revolver 2013

Sufferfest Revolver 2013 version. Start at video start.

Note: RPE 9 is set to 130%

Total Time: 00:45:39
Category: Speed
Author: sfield

2TP Intervals - 4 x 7mins

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

LT-W5: 2 x 20-minute Int w/ Neuromuscular Power Bursts

After a warm-up do one 10-minute interval at Threshold, followed by 10 minutes of recovery. Then ride at Threshold for 20-30 minutes, followed by ten 20-second bursts. For the bursts, start out of the saddle and push your cadence to 100 rpm in all-out intervals - hammer these. Rest 2-3 minutes between intervals. Cool Down.

Total Time: 01:21:20
Category: Sustained Power
Author: coop5280

**'s Rubber Glove

Bring this workout to life. Get The Sufferfest's Rubber Glove fitness test video. Available at
Start workout clock when words " Rubber Glove" appear on the screen (@ 1:12)

Rubber Glove is a test for determining your Functional Threshold Performance (FTP). You will need a power meter (or a power-enabled trainer like the KICKR) or a heart rate monitor. This iMobileIntervals workout is optimized for use with the KICKR trainer.

At the end of the 20 minute interval the app will calculate your ftp and prompt you to save it to your account and settings. NOTE: if you clone and edit this workout, this feature will not be present! You will need to calculate the FTP as follows:

Assuming iMobileIntervals has been sensing power and/or heart rate, upload the completed workout to iMobileIntervals, TrainingPeaks or Garmin Connect and examine the 20 minute interval. Your FTP watts is 95% of the average watts for the interval. Your FTP heart rate is 99% of the average for the interval.

Enter your FTP values in your iMobileIntervals website user account or in the app settings so that the app can show you your target watts/hr and control the KICKR in ERG mode for the many workouts (such as TheSufferFest) that specify ERG as percent of FTP.

Total Time: 01:00:43
Category: Testing
Author: Ransom

Spinervals 39 LEADVILLE r7.7 85 mins

Aerobic endurance
Total Time: 1:25

assuming both (interval and video) start at exactly the same time

warmup - classic spinervals
5 mins 15 secs on 5 off - high cadence
Pyramid 1,2,3,4,5 wtih 30 secs interval...alternate pyramids high cadence. raceish speed cadence

10 mins 40 secs on, 10 secs standing, 10 secs rest - sets alternate between high and normal cadence

2 x 10 mins with 1 minute rest inbetween - set to maintain power. Change gears etc every 30 secs

Total Time: 01:14:45
Category: Endurance
Author: Lorry

Anaerobic Hills and Sweet spot

Warm up 10 min
Simulate a 3 minute climb by doing 4 x 3 minutes at about 120% of FTP.
3-minute recovery between intervals. Stay seated on each. 60-70 rpm.
Then ride 20 minutes at sweetspot.
Aero position. Stay smooth!
Warm down. - 10 min

Total Time: 01:04:00
Category: Muscular endurance
Author: abutts


Total Time: 01:00:00
Category: Muscular endurance
Author: NYTTCoach