Skip navigation.

Public Workouts by Rating

SweetSpot Over/Unders

Zone 4 Over/Unders- Target 20 minute blocks of sweet-spot work designed to raise the sustained power threshold from beneath. Also will help acclimate to 20 minute sustained efforts- and the "fluctuating" load will keep leg speed variable.

Warm Up: Steady 15 minutes of zone 1 intensity. Keep cadence comfortable but work in some high RPM 1 minute spin ups.

Main Set: (2) 20 minute blocks of SweetSpot Over/Unders. 5 minutes rest between blocks.
-Blocks will each be (5) 4:00 intervals, alternating between 85% and 95% intensity.

Cool Down: 10 minutes at 60%, followed by 5 minutes at 50%

Notes: Self-selected cadence is fine for these intervals. For the WarmUp and CoolDown portion, spin slightly higher than you normally would. Around 100rpm is great.

Total Time: 01:15:00
Category: Sustained Power
Author: HyLine

2 x 20 min Tempo wahooo

Total Time: 01:10:00
Category: Misc.
Author: SCC

SufferFest Angels 2015v12

Bring this workout to life. Get The Sufferfest's Angels training video. Available at
Start workout clock when word "Angels" appears on the screen (@ 1:13)

Total Time: 00:55:41
Category: Muscular endurance
Author: paulknellwolf

Female Ramp..

MAP test to exhaustion. 15w. 1min increments.

Total Time: 00:36:00
Category: Testing
Author: Joker92

ToB 2013 TT Course (46-49km/h)

ToB 2013 TT Course - Specific Workout
(46-49km/h average speed)
5mins @105% 90-100rpm (first 1min PUNCH the hill)
40 seconds @110% from slow start/grind.
4:30 @105-110% 85-90rpm (punch the hill at 3-3:30)
U - Turn!
3:30 @85-90% First minute at 100-105%. High cadence.
3:15 @100-110%.
30 seconds all out!

Total Time: 00:18:00
Category: Strength
Author: GPLama

20 min Hi Intensity workout GCN

CGN video
start time with the sound of the horn @0:47

Total Time: 00:20:00
Category: Explosive Power
Author: careless2000

leg opener

Total Time: 00:45:00
Category: Misc.
Author: sorapp

Barnes -1 x10min spin + 8 x 30-20-10

Total Time: 00:48:00
Category: Misc.
Author: barnsey_84

Ride Fit Master Blaster

Experience "real ride" action by getting the Ride Fit Master Blaster training video from To learn more about the exciting Ride Fit series of indoor cycle training workouts visit
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.

Total Time: 00:35:12
Category: Explosive Power
Author: Ride-Fit

E2 Rolling Hilly Course

Endurance workout with hill simulation

Total Time: 01:37:30
Category: Endurance
Author: Karman