Public Workouts by Rating

40 minutes 75%

10 minute warmup
40 minutes @ 75% FTP
5 minute cool down

Total Time: 00:55:00

Category: Sustained Power

Author: mikesven

10 minutes of Warm Up at cadence 90 and zone recovery [ERG watts = 40% of FTP]
40 minutes of Interval at cadence 90 [ERG watts = 75% of FTP]
5 minutes of Cool Down at cadence 90 and zone recovery [ERG watts = 40% of FTP]

Ramp Test

Total Time: 00:17:00

Category: Testing

Author: beastofthewoob

Intervals

1 minute [180 ERG watts]
1 minute [200 ERG watts]
1 minute [220 ERG watts]
1 minute [240 ERG watts]
1 minute [260 ERG watts]
1 minute [280 ERG watts]
1 minute [300 ERG watts]
1 minute [320 ERG watts]
1 minute [340 ERG watts]
1 minute [360 ERG watts]
1 minute [380 ERG watts]
1 minute [400 ERG watts]
1 minute [420 ERG watts]
1 minute [440 ERG watts]
1 minute [460 ERG watts]
1 minute [480 ERG watts]
1 minute [500 ERG watts]

OverUnder T/SS: 4x(2x(3'T+1'SS)+4'RBI)

4x8 min OU, 4 min RBI: 3 min at Tempo HR & Power / 1 min at Steady State HR & Power / 3 min at Tempo HR & Power / 1 min at Steady State HR & Power

Total Time: 01:11:00

Category: Misc.

Author: bsimons14

Intervals

2 minutes of Warm up 50% FTP at cadence 90 [ERG watts = 50% of FTP]
2 minutes of Warm up 60% FTP at cadence 90 [ERG watts = 60% of FTP]
2 minutes of Warm up 90% FTP at cadence 90 [ERG watts = 90% of FTP]
2 minutes of Warm up 70% FTP at cadence 90 [ERG watts = 70% of FTP]
4 minutes of Warm-up 60% FTP at cadence 90 with heart rate recovery [ERG watts = 60% of FTP]
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
4 minutes of Recovery at cadence 90 and zone recovery with heart rate recovery
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
4 minutes of Recovery at cadence 90 and zone recovery with heart rate recovery
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
4 minutes of Recovery at cadence 90 and zone recovery with heart rate recovery
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
4 minutes of Recovery at cadence 90 and zone recovery with heart rate recovery
5 minutes of Cool Down @ 75% FTP at cadence 90 [ERG watts = 75% of FTP]
6 minutes of Cool Down Cadence 90rpm at cadence 90 and zone recovery with heart rate recovery

TheSufferFest.com's The Long Scream

Bring this workout to life. Get The Sufferfest's The Long Scream training video. Available at www.thesufferfest.com/video-sufferfests/extra-shot-the-long-scream
Start workout clock when words "The Long Scream" appear on the screen (@ 1:10)

Total Time: 00:33:56

Category: Muscular endurance

Author: Ransom

Intervals

34 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 23 seconds at zone endurance [ERG watts = 76% of FTP]
45 seconds at zone super-LT [ERG watts = 101% of FTP]
7 seconds at zone lactate threshold [ERG watts = 95% of FTP]
49 seconds at zone super-LT [ERG watts = 101% of FTP]
10 seconds at zone lactate threshold [ERG watts = 95% of FTP]
55 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 53 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
42 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
6 seconds at zone super-LT [ERG watts = 101% of FTP]
40 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
7 seconds at zone super-LT [ERG watts = 101% of FTP]
16 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
6 seconds at zone super-LT [ERG watts = 101% of FTP]
4 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
5 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 18 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
7 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 56 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 43 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
7 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
6 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 34 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
54 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
4 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 25 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
4 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
24 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
57 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
26 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
1 minute 5 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
2 minutes 39 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
6 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
35 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
48 seconds at zone sub-maximal [ERG watts = 121% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
55 seconds at zone sub-maximal [ERG watts = 121% of FTP]
6 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
16 seconds at zone sub-maximal [ERG watts = 121% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone sub-maximal [ERG watts = 121% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes 9 seconds at zone recovery [ERG watts = 50% of FTP]

2 x 20 minutes @ 91% FTP

? 10 minute controlled warm up with bursts up to FTP
? 20 minutes @ 91% FTP
? 4 minutes recovery @ 150 watts maximum
? 20 minutes @ 91% FTP
? 6 minutes cool down spinning at 100 rpm

Total Time: 01:00:00

Category: Endurance

Author: silicon

Intervals

10 minutes of Warm Up [ERG watts = 50% of FTP]
20 minutes of 20 minutes @ 91% FTP [ERG watts = 91% of FTP]
4 minutes of 4 minutes recovery @ 150 watts maximum [ERG watts = 50% of FTP]
20 minutes of 20 minutes @ 91% FTP [ERG watts = 91% of FTP]
6 minutes of 6 minutes cool down spinning at 100 rpm [ERG watts = 35% of FTP]

Resistenz 30min;

Resistance

Total Time: 00:40:00

Category: Endurance

Author: velociped77

Intervals

5 minutes of Warm up at zone recovery [ERG watts = 56% of FTP]
30 minutes of Resistance at zone endurance [ERG watts = 72% of FTP]
5 minutes of Slow down at zone recovery [ERG watts = 56% of FTP]

SufferFest - The Way Out

SufferFest - The Way Out
Bring this workout to life. Get The Sufferfest's The Way Out training video. Available at http://thesufferfest.com/collections/cycling-videos/products/the-way-out
Start workout clock when words "The Way Out" appear on the screen (@ 1:02)

Total Time: 00:59:49

Category: Misc.

Author: knuky

Intervals

1 minute 26 seconds of Start at zone recovery [ERG watts = 37% of FTP]
3 minutes of Waking Up at zone recovery [ERG watts = 37% of FTP]
2 minutes of Climb 1 Col Dallos at zone recovery [ERG watts = 50% of FTP]
1 minute of Keep It In An Easy Gear at zone endurance [ERG watts = 63% of FTP]
1 minute of Slow It Down A Bit at zone recovery [ERG watts = 50% of FTP]
1 minute of Steep Bit at zone endurance [ERG watts = 76% of FTP]
1 minute of Descent at zone recovery [ERG watts = 50% of FTP]
54 seconds of Climb 2 Col Des Champs at zone sub-LT [ERG watts = 89% of FTP]
1 minute 30 seconds of Descent at zone recovery [ERG watts = 37% of FTP]
2 minutes of Climb 3 Col De La Cayolle at zone endurance [ERG watts = 76% of FTP]
3 minutes 6 seconds of Grind It at zone super-LT [ERG watts = 101% of FTP]
54 seconds of Flattening Out at zone sub-LT [ERG watts = 89% of FTP]
1 minute 1 seconds of Whew at zone recovery [ERG watts = 37% of FTP]
3 minutes 30 seconds of Climb 4 Cormet De Roseland at zone endurance [ERG watts = 76% of FTP]
31 seconds of High Cadence Effort at zone super-LT [ERG watts = 101% of FTP]
2 minutes 31 seconds of Getting Steep Again at zone sub-LT [ERG watts = 89% of FTP]
27 seconds of High Cadence Effort at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 30 seconds of Hang On at zone super-LT [ERG watts = 101% of FTP]
32 seconds of Fast To The Top at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 29 seconds of Like A Rock at zone recovery [ERG watts = 37% of FTP]
1 minute 59 seconds of Climb 5 Col De Liseran at zone super-LT [ERG watts = 101% of FTP]
2 minutes of Ease Back at zone endurance [ERG watts = 76% of FTP]
2 minutes of Push It Again at zone super-LT [ERG watts = 101% of FTP]
2 minutes of Ease Back at zone endurance [ERG watts = 76% of FTP]
2 minutes of Drive It To The Top at zone super-LT [ERG watts = 101% of FTP]
1 minute of Descent at zone recovery [ERG watts = 37% of FTP]
2 minutes of Climb 6 Colle Del Nivolet at zone sub-LT [ERG watts = 89% of FTP]
2 minutes of Harder at zone lactate threshold [ERG watts = 95% of FTP]
2 minutes of Even Harder at zone super-LT [ERG watts = 101% of FTP]
2 minutes of Arrrrgh at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute of Bomb It at zone recovery [ERG watts = 37% of FTP]
1 minute of Climb 7 Monte Zoncolan at zone sub-LT [ERG watts = 89% of FTP]
1 minute 7 seconds of Steeper at zone lactate threshold [ERG watts = 95% of FTP]
54 seconds of Flattening at zone sub-LT [ERG watts = 89% of FTP]
59 seconds of Stupid Steep at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute of Descent at zone recovery [ERG watts = 37% of FTP]
30 seconds of Climb 8 Colle Delle Finestre at zone super-LT [ERG watts = 101% of FTP]
30 seconds of Faster at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute of Hamster Fast at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 29 seconds of End Of The Day at zone recovery [ERG watts = 37% of FTP]

4Z3x6r4

Total Time: 00:47:00

Category: Sustained Power

Author: RedCedar

Intervals

5 minutes at zone endurance [ERG watts = 75% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
6 minutes at zone lactate threshold [ERG watts = 98% of FTP]
4 minutes at zone recovery [ERG watts = 50% of FTP]
6 minutes at zone lactate threshold [ERG watts = 98% of FTP]
4 minutes at zone recovery [ERG watts = 50% of FTP]
6 minutes at zone lactate threshold [ERG watts = 98% of FTP]
4 minutes at zone recovery [ERG watts = 50% of FTP]
10 minutes at zone endurance [ERG watts = 75% of FTP]

10 min Tempo Efforts

warmup 15 min at 150-180 watts high cadence small ring, 1/2 way thru warmup do a 1min 400 watt effort.

(4) 10 min efforts at 250-275 watts in the big ring, 3min recovery between each. Under 225 for filler.

cool down 10min.
Planned Time: 1:30

Total Time: 01:07:00

Category: Strength

Author: 1664255112@facebook

Intervals

15 minutes of warm up at cadence 100 and zone recovery
10 minutes of tempo effort at cadence 92 and zone sub-LT
3 minutes of recover at cadence 100 and zone recovery
10 minutes of tempo effort at cadence 92 and zone sub-LT
3 minutes of recover at cadence 100 and zone recovery
10 minutes of tempo effort at cadence 92 and zone sub-LT
3 minutes of recover at cadence 100 and zone recovery
10 minutes of tempo effort at cadence 92 and zone sub-LT
3 minutes of recover at cadence 100 and zone recovery

Test PAM

PAM Test

Total Time: 00:38:00

Category: Testing

Author: TriWatch

Intervals

10 minutes of Warm-up [120 ERG watts]

Block: Test

2 minutes of Level 1 [150 ERG watts]
2 minutes of Level 2 [180 ERG watts]
2 minutes of Level 3 [210 ERG watts]
2 minutes of Level 4 [240 ERG watts]
2 minutes of Level 5 [270 ERG watts]
2 minutes of Level 6 [310 ERG watts]
2 minutes of Level 7 [340 ERG watts]
2 minutes of Level 8 [370 ERG watts]
2 minutes of Level 9 [410 ERG watts]

10 minutes of Recover [120 ERG watts]

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Public Workouts by Rating

40 minutes 75%

Ramp Test

OverUnder T/SS: 4x(2x(3'T+1'SS)+4'RBI)

TheSufferFest.com's The Long Scream

2 x 20 minutes @ 91% FTP

Resistenz 30min;

SufferFest - The Way Out

4Z3x6r4

10 min Tempo Efforts

Test PAM

Block: Test

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