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10 minute warmup
Effort build

Total Time: 01:03:00
Category: Muscular endurance
Author: 10156245952186435@facebook

MAP test

For less than 365 MAP
Warm up 10mins@160W, 5x60s@110rpm@200W,220W,240W,260W & 280W with 60sec easy pedalling. 5mins recovery
MAP Start at 200W increasing 5W/20sec until exhaustion.
Warm down easy 15mins

Total Time: 00:50:20
Category: Testing
Author: gmolony

5 minute threshold Intervals

Warm up.
2 mins @ 40% FTP
2 mins @50% FTP
2 mins @60% FTP
1 min @40% FTP

30s @ 100% FTP
30s @ 40% FTP
30s @ 100% FTP
30s @ 40% FTP
30s @ 100% FTP
30s @ 40% FTP

1 min @40% FTP

Main Set
5 x 5 minute @95% threshold intervals with 2 1/2 min recovery

Warm Down
5 mins @ 40% FTP

Total Time: 00:51:00
Category: Sustained Power
Author: bikescience

Russian Steps

100 per cent all-out efforts followed by really steady recovery and are great to add on to the end of a session. This session, despite being short, will hurt and isn’t for the faint-hearted. Give yourself at least 5min recovery between sets if you want to do more than one set.

Total Time: 00:08:00
Category: Speed endurance
Author: simond

30/30 10 sets

Total Time: 00:45:00
Category: Speed endurance
Author: Aesc's Revolver

Bring this workout to life. Get The Sufferfest's Revolver training video. Available at
Start workout clock when word "Revolver" appears on the screen (@ 1:03)

Total Time: 00:48:06
Category: Speed
Author: Ransom

anaerobic capacity 30/30s 3X5 minute

Total Time: 01:03:20
Category: Muscular endurance
Author: brandido

HIT 7x1

High Intensity Training

Total Time: 00:41:00
Category: Strength
Author: velociped77

tempo cadence power work

2 hr plus 90 minutes tempo work

Total Time: 02:05:00
Category: Sustained Power
Author: abutts

Zwift - The Frothinator

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