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Tabata Classic

This workout is taken from the book The One-Minute Workout by Martin Gibala. Tabata training was developed by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo. It's a timed interval method that alternates between 20-second intervals performed at maximum effort and 10-second stages of rest, repeated eight times for the ultimate exhaustive four-minute workout.

Total Time: 00:08:50
Category: Misc.
Author: cabopc's There is no Try

Bring this workout to life. Get The Sufferfest's There is no Try training video. Available at
Start workout clock when words "There is no Try" appear on the screen (@ 1:21)

Total Time: 00:53:38
Category: Speed
Author: Ransom

4x1 VO2 Sets

WU: 30-60 Minutes of Zone 1-2 riding. Do a couple of openers at 90-100% of LT power for 1-2 minutes with 1-3 minutes rest between.
MS: 2 sets of 4 X 60 seconds at mid to high end of VO2 max power level with 120 seconds of recovery
Rest 5-10 minutes of spinning between sets.
CD: 15-30 minutes of spinning to cool-down. Be sure to get in some carbohydrates soon after this workout.

1.5 - 2 hrs.

Total Time: 01:47:00
Category: Muscular endurance
Author: bikeguy0

2 X 20 @ 89% FTP

Total Time: 01:10:00
Category: Endurance
Author: deniskissane

SufferFest - Power Station

Bring this workout to life. Get The Sufferfest's Power Station training video. Available at
Start workout clock when words "Power Station" appear on the screen (@ 1:05)

Total Time: 00:45:10
Category: Misc.
Author: knuky

FTP Test

2x20 FTP Test

Warm up: 10-15', include 3x30"(30") spin-ups; then 3x2'(1')@ 80-85% FTP
Main Set: 2x20'(2') as 20'@ TT Effort, 2' rest, 20' TT Effort.. NP for the 42' effort is roughly FTP
Cool Down: spin easy for 5-10'

Total Time: 01:09:00
Category: Testing
Author: steveperx-EN

Z1 Endurance build

Total Time: 01:16:00
Category: Endurance
Author: laurenchandler

2 X 20 Treshold Interval Workout - with 1-minute hard efforts

2 X 20 Threshold Interval Workout - with 1-minute hard efforts

NOTE: this time, every 5 minutes of the interval (so at minute 5, 10, 15, 20), stand and go approximately 120% of threshold power for 1 minute. Recover in the saddle at threshold effort between these standing efforts.

Total Time: 01:15:00
Category: Explosive Power
Author: deniskissane

Downward Spiral

Get in a good warmup.
Then do the following:
120 - 135%
105 - 138%
90 - 141%
75 - 145%
60 - 150%
45 - 163%
30 - 175%
15 - ALL OUT
seconds all-out with equal recovery time from the prior effort.
Repeat until cooked!

Total Time: 01:00:00
Category: Misc.
Author: abutts

VO2 3. 3 x (5+10min) 90% / 50% of your VO2

3 x (5+10min) 90% / 50% of your VO2

Zet FTP waarde naar VO2 max waarde!!!

Total Time: 01:00:00
Category: Strength
Author: Wahoo2019