Public Workouts by Rating
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.
TheSufferFest.com's ISLAGIATT
Bring this workout to life. Get The Sufferfest's ISLAGIATT training video. Available at www.thesufferfest.com/video-sufferfests/islagiatt
Start workout clock when words "It Seemed Like a Good Idea at the Time" appear on the screen (@ 1:10)
HIT intervals
4 x 4 min intervals at 105% FTP with 4 min rest
Power Profile
Power Profile work out from Training with Power
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
REST
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
Sufferfest Revolver 2013
Sufferfest Revolver 2013 version. Start at video start.
Note: RPE 9 is set to 130%