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Mix of 2min and 4min intervals

Ten minute warm-up in two-minute increases.

First main set is 10 two minute intervals with one minute of recovery, going from 90%FTP to 110%FTP.
Three minutes of recovery.

Second main set is 3 four minute intervals with two minutes of recovery, going from 95%FTP to 85%FTP.
One minute (or longer) of cool-down.

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

Brevi intervalli VO2 max

10:00 Riscaldamento
Obiettivi per l'allenamento:
1. Aumentare la velocità delle gambe e l'efficienza del pedale
2. Aumentare la forza muscolare
3. Aumentare l'estremità superiore del sistema aerobico
4. Aumentare la potenza sopra la Soglia del lattato
12:00 minuti di Sub-LT con gli sforzi Fast Cadence
4:00 Recupero minuti
Intervalli Super-LT
5 x 1:30 Intervalli Super-LT con recupero 1:00 minuti tra ciascuno. Watts / HR @
zona 4b con Cadence @ 90 - 100.
Recupero delle 5:00 minuti dopo l'impostazione
VO2 intervalli massimi
3 x 3:00 minuti @ Zona5 con recupero 3:00 minuti tra ciascuno. Cadenza tra 90 e 100 RPM.

Total Time: 01:02:30
Category: Sustained Power
Author: bertizi's Violator

Bring this workout to life. Get The Sufferfest's Violator training video. Available at
Start workout clock when words "Violator" appear on the screen (@ 1:07)

Total Time: 01:06:37
Category: Speed
Author: knuky

2 x 20 sweetspot

Total Time: 01:05:00
Category: Muscular endurance
Author: 781038693@facebook

HIT intervals

4 x 4 min intervals at 105% FTP with 4 min rest

Total Time: 00:10:33
Category: Strength
Author: dallaskerley

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