Public Workouts by Rating
Mix Up Kitchen Sink Anaerobic Cap/Tempo
Mix Up Kitchen Sink Anaerobic Cap/Tempo
Type: Bike
Planned Duration: 2:00
Planned TSS: 130
Description: Mix Up/Kitchen Sink Anaerobic Capacity/Tempo (100+ TSS)
Warm Up = 10 mins increase power up to 90% FTP
Main Session – 90+ minutes with
8 x 20 seconds @ 150% + with 3 mins recovery 90+ RPM
Then 5 minutes easy @ 70% FTP
4 x 1 min @ 150%+ with 3 - 4 mins recovery 90+ RPM
Then 5 minutes easy @ 70% FTP
4 x 3 minutes @ 112% FTP , 70 – 100 RPM with 5 mins recovery between efforts easy 90+ RPM
Then 5 minutes easy @ 70% FTP
1 x 20 minutes @ 75% FTP
Cool Down = 10 mins @ 70 – 50% FTP
SWAT: Cadence 3
Workout type: Bike
WARM UP - 10 MINS
Start out at EZ pace & gradually build. Include at least 2-3 mins @ 75-80%mhr (or*) %FTP if you have power) then EZ for 2-3 mins
CADENCE DRILLS - 40mins
2’ @ 90 rpm + 2’ @ 110 rpm
all at 70 - 75% MHR
OR
70-75% FTP
COOL DOWN - 10 MINS
EZ spinning
Overgear/FastCadence w/ climbing blocks
10 min WU
SubLT/OG/FCAD
3 min, z3, 90-100rpm
2 min, OG, z4a, 50-60rpm
4 min, z3, 90-100rpm
3 min, OG, z4a, 50-60rpm
3 min, FCAD, z3, 100+rpm
2 min recovery
Repeat x 1
SubLT/LT block (use climbing block)
5 min, z3, 90-100rpm
4 min, z4a, 80-90rpm
3 min, z3, 70-80rpm
2 min, z4a, 80-90rpm
1 min, z3, 90-100rpm
1 min, z5, 100-110rpm
10 min Cool Down
TR Bird +2
3 sets of 5x90 sec at 130% ftp
improving maximum aerobc power
try to do the intervalls at 100 rpm or higher
VO2-W6: Race Winning Intervals
Start with a sprint for 30s to break away, then hold FTP for 3 min, then a 10s sprint for the win.
4 x 10min VO2max workout at 105% of FTP
Fours sets of 10 minute VO2max efforts @ 105% of FTP with 5 min easy @ 55% of FTP in between.
Race openers
Openers with 5 Min tempo and 5 1 Min effors.