TheSufferFest Workouts

**TheSufferFest.com's Rubber Glove

Author: Ransom

Category: Testing

Total Time: 01:00:43

Bring this workout to life. Get The Sufferfest's Rubber Glove fitness test video. Available at www.thesufferfest.com/video-sufferfests/rubberglove
Start workout clock when words " Rubber Glove" appear on the screen (@ 1:12)

Rubber Glove is a test for determining your Functional Threshold Performance (FTP). You will need a power meter (or a power-enabled trainer like the KICKR) or a heart rate monitor. This iMobileIntervals workout is optimized for use with the KICKR trainer.

At the end of the 20 minute interval the app will calculate your ftp and prompt you to save it to your account and settings. NOTE: if you clone and edit this workout, this feature will not be present! You will need to calculate the FTP as follows:

Assuming iMobileIntervals has been sensing power and/or heart rate, upload the completed workout to iMobileIntervals, TrainingPeaks or Garmin Connect and examine the 20 minute interval. Your FTP watts is 95% of the average watts for the interval. Your FTP heart rate is 99% of the average for the interval.

Enter your FTP values in your iMobileIntervals website user account or in the app settings so that the app can show you your target watts/hr and control the KICKR in ERG mode for the many workouts (such as TheSufferFest) that specify ERG as percent of FTP.

Intervals

4 minutes 43 seconds of Intro
3 minutes of warmup [ERG watts = 40% of FTP]
3 minutes of warmer [ERG watts = 50% of FTP]
3 minutes of getting warmer [ERG watts = 63% of FTP]
3 minutes of warmer still [ERG watts = 76% of FTP]
3 minutes of tempo [ERG watts = 89% of FTP]
3 minutes of strong effort [ERG watts = 101% of FTP]
3 minutes of recovery [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of recovery at cadence 90 [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of recovery at cadence 90 [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of recovery at cadence 90 [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
3 minutes of recovery
20 minutes of FTP test
5 minutes of cool down

SufferFest - Power Station

Author: knuky

Category: Misc.

Total Time: 00:45:10

Summary

Bring this workout to life. Get The Sufferfest's Power Station training video. Available at http://thesufferfest.com/collections/cycling-videos/products/power-station
Start workout clock when words "Power Station" appear on the screen (@ 1:05)

Intervals

1 minute 28 seconds of Start at zone recovery [ERG watts = 37% of FTP]
1 minute 58 seconds of Warm Up at zone recovery [ERG watts = 37% of FTP]
1 minute 31 seconds of Turning It Up at zone recovery [ERG watts = 50% of FTP]
1 minute 36 seconds of In With The Leaders at zone endurance [ERG watts = 63% of FTP]
1 minute 1 seconds of Wall 1 at zone endurance [ERG watts = 76% of FTP]
1 minute of Spin It Out at zone endurance [ERG watts = 63% of FTP]
30 seconds of Wall 2 at zone sub-LT [ERG watts = 89% of FTP]
30 seconds of Over The Top at zone endurance [ERG watts = 76% of FTP]
40 seconds of Wall 3 at zone super-LT [ERG watts = 101% of FTP]
10 seconds of Surge at zone VO2-MAX [ERG watts = 108% of FTP]
10 seconds of Back Down at zone super-LT [ERG watts = 101% of FTP]
1 minute of Sit Up at zone recovery [ERG watts = 50% of FTP]
33 seconds of Wall 4 at zone super-LT [ERG watts = 101% of FTP]
1 minute of Flattening Out Go Hard at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes of Long Descent at zone recovery [ERG watts = 37% of FTP]
25 seconds of Wall 5 at zone super-LT [ERG watts = 101% of FTP]
5 seconds of Surge at zone VO2-MAX [ERG watts = 108% of FTP]
30 seconds of Back Down at zone super-LT [ERG watts = 101% of FTP]
20 seconds of Get Up at zone VO2-MAX [ERG watts = 108% of FTP]
9 seconds of Surge at zone VO2-MAX [ERG watts = 114% of FTP]
26 seconds of Get Up at zone VO2-MAX [ERG watts = 108% of FTP]
26 seconds of Go With Him at zone VO2-MAX [ERG watts = 114% of FTP]
12 seconds of Surge at zone sub-maximal [ERG watts = 121% of FTP]
27 seconds of Back Down at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 30 seconds of Descent at zone recovery [ERG watts = 37% of FTP]
1 minute 30 seconds of Wall 6 at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 30 seconds of Get Up at zone super-LT [ERG watts = 101% of FTP]
1 minute 31 seconds of Fast Descent at zone recovery [ERG watts = 37% of FTP]
1 minute 59 seconds of Wall 7 at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 1 seconds of Grind It Stand at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes of Visit To The Team Car at zone recovery [ERG watts = 37% of FTP]
3 minutes of Wall 8 at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes of Recover at zone recovery [ERG watts = 37% of FTP]
30 seconds of Attack On Wall 9 at zone sub-maximal [ERG watts = 127% of FTP]
1 minute of Bring It To Threshold at zone VO2-MAX [ERG watts = 108% of FTP]
30 seconds of Close Those Gaps at zone sub-maximal [ERG watts = 127% of FTP]
1 minute of Hang On at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 30 seconds of Whew at zone recovery [ERG watts = 37% of FTP]
40 seconds of Wall 10 at zone super-LT [ERG watts = 101% of FTP]
40 seconds of Here They Come at zone VO2-MAX [ERG watts = 114% of FTP]
40 seconds of Slight Easing at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute of Last Descent at zone recovery [ERG watts = 37% of FTP]
1 minute 10 seconds of Final Wall at zone super-LT [ERG watts = 101% of FTP]
1 minute 2 seconds of More Power at zone VO2-MAX [ERG watts = 114% of FTP]
25 seconds of Harder at zone sub-maximal [ERG watts = 121% of FTP]
24 seconds of Absolute Power at zone sub-maximal [ERG watts = 127% of FTP]
31 seconds of Cool Down at zone recovery [ERG watts = 37% of FTP]

SufferFest - The Way Out

Author: knuky

Category: Misc.

Total Time: 00:59:49

Summary

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)

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]

SufferFest Angels 2015v12

Author: paulknellwolf

Category: Muscular endurance

Total Time: 00:55:41

Summary

Bring this workout to life. Get The Sufferfest's Angels training video. Available at www.thesufferfest.com/video-sufferfests/details-angels
Start workout clock when word "Angels" appears on the screen (@ 1:13)

Intervals

47 seconds of Intro RPE 2.0 [ERG watts = 50% of FTP]
1 minute 30 seconds of Warmup 1 RPE 4.0 at cadence 90 [ERG watts = 70% of FTP]
1 minute of Warmup 2 RPE 6.0 at cadence 90 [ERG watts = 85% of FTP]
1 minute 17 seconds of Warmup 3 RPE 6.5 at cadence 90 [ERG watts = 90% of FTP]
1 minute of Warmup 4 RPE 7.0 at cadence 100 [ERG watts = 95% of FTP]
20 seconds of Warmup 5 RPE 8.0 at cadence 100 [ERG watts = 105% of FTP]
40 seconds of Warmup 6 RPE 7.0 at cadence 100 [ERG watts = 95% of FTP]
43 seconds of Warmup 7 RPE 6.0 at cadence 90 [ERG watts = 85% of FTP]
1 minute of Up and Over 1 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 2 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
1 minute of Up and Over 3 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 4 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
1 minute of Up and Over 5 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 6 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
1 minute of Up and Over 7 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 8 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
1 minute of Up and Over 9 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 10 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
3 minutes of Relax RPE 3.0 at cadence 90 [ERG watts = 56% of FTP]
38 seconds of Climb 1 - 1 RPE 6.5 at cadence 75 [ERG watts = 90% of FTP]
46 seconds of Climb 1 - 2 RPE 7.5 at cadence 75 [ERG watts = 100% of FTP]
1 minute 3 seconds of Climb 1 - 3 RPE 8.0 at cadence 75 [ERG watts = 105% of FTP]
48 seconds of Climb 1 - 4 RPE 9.0 at cadence 75 [ERG watts = 120% of FTP]
34 seconds of Climb 1 - 5 RPE 7.0 at cadence 90 [ERG watts = 95% of FTP]
23 seconds of Climb 1 - 6 RPE 7.5 at cadence 75 [ERG watts = 100% of FTP]
34 seconds of Climb 1 - 7 RPE 8.5 at cadence 75 [ERG watts = 110% of FTP]
1 minute 31 seconds of Climb 1 - 8 RPE 7.5 at cadence 75 [ERG watts = 100% of FTP]
1 minute 27 seconds of Climb 1 - 9 RPE 8.0 at cadence 75 [ERG watts = 105% of FTP]
16 seconds of Climb 1 - 10 RPE 10 at cadence 90 [ERG watts = 140% of FTP]
4 minutes of Recovery RPE 3.0 at cadence 90 [ERG watts = 56% of FTP]
7 seconds of Climb 2 - 1 RPE 6.5 at cadence 80 [ERG watts = 90% of FTP]
13 seconds of Climb 2 - 2 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
26 seconds of Climb 2 - 3 RPE 7.0 at cadence 90 [ERG watts = 95% of FTP]
2 minutes 4 seconds of Climb 2 - 4 RPE 7.5 at cadence 80 [ERG watts = 100% of FTP]
19 seconds of Climb 2 - 5 RPE 7.0 at cadence 80 [ERG watts = 95% of FTP]
13 seconds of Climb 2 - 6 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
1 minute 18 seconds of Climb 2 - 7 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
2 minutes 17 seconds of Climb 2 - 8 RPE 8.5 at cadence 80 [ERG watts = 110% of FTP]
11 seconds of Climb 2 - 9 RPE 9.0 at cadence 100 [ERG watts = 120% of FTP]
52 seconds of Climb 2 - 10 RPE 8.5 at cadence 80 [ERG watts = 110% of FTP]
4 minutes of Recovery RPE 3.0 at cadence 90 [ERG watts = 56% of FTP]
28 seconds of Climb 3 - 1 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
15 seconds of Climb 3 - 2 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
58 seconds of Climb 3 - 3 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
14 seconds of Climb 3 - 4 RPE 8.5 at cadence 80 [ERG watts = 110% of FTP]
25 seconds of Climb 3 - 5 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
13 seconds of Climb 3 - 6 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
35 seconds of Climb 3 - 7 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
13 seconds of Climb 3 - 8 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
16 seconds of Climb 3 - 9 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
10 seconds of Climb 3 - 10 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
32 seconds of Climb 3 - 11 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
9 seconds of Climb 3 - 12 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
14 seconds of Climb 3 - 13 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
15 seconds of Climb 3 - 14 RPE 7.0 at cadence 80 [ERG watts = 95% of FTP]
38 seconds of Climb 3 - 15 RPE 8.5 at cadence 80 [ERG watts = 110% of FTP]
26 seconds of Climb 3 - 16 RPE 7.5 at cadence 80 [ERG watts = 100% of FTP]
1 minute of Climb 3 - 17 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
14 seconds of Climb 3 - 18 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
24 seconds of Climb 3 - 19 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
21 seconds of Climb 3 - 20 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
3 minutes 24 seconds of Recovery RPE 3.0 at cadence 95 [ERG watts = 56% of FTP]

TheSufferFest.com's A Very Dark Place

Author: Ransom

Category: Speed

Total Time: 00:52:09

Summary

Bring this workout to life. Get The Sufferfest's A Very Dark Place training video. Available at www.thesufferfest.com/video-sufferfests/a-very-dark-place
Start workout clock when words " A Very Dark Place" appear on the screen (@ 1:15)

Intervals

2 minutes 30 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 9 seconds at zone endurance [ERG watts = 76% of FTP]
58 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute 1 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 37 seconds at zone lactate threshold [ERG watts = 95% of FTP]
31 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 44 seconds at zone sub-LT [ERG watts = 89% of FTP]
32 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 37 seconds at zone sub-LT [ERG watts = 89% of FTP]
4 minutes at zone VO2-MAX [ERG watts = 114% of FTP]
3 minutes 49 seconds at zone recovery [ERG watts = 50% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 37 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
18 seconds at zone sub-maximal [ERG watts = 121% of FTP]
46 seconds at zone sub-maximal [ERG watts = 124% of FTP]
40 seconds at zone sub-maximal [ERG watts = 127% of FTP]
3 minutes 42 seconds at zone recovery [ERG watts = 50% of FTP]
20 seconds at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 45 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
18 seconds at zone sub-maximal [ERG watts = 127% of FTP]
42 seconds at zone sub-maximal [ERG watts = 121% of FTP]
43 seconds at zone sub-maximal [ERG watts = 124% of FTP]
15 seconds at zone sub-maximal [ERG watts = 140% of FTP]
3 minutes 35 seconds at zone recovery [ERG watts = 50% of FTP]
23 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone sub-maximal [ERG watts = 127% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone sub-maximal [ERG watts = 121% of FTP]
12 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
22 seconds at zone sub-maximal [ERG watts = 127% of FTP]
12 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
27 seconds at zone sub-maximal [ERG watts = 127% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
15 seconds at zone sub-maximal [ERG watts = 127% of FTP]
15 seconds at zone super-LT [ERG watts = 101% of FTP]
53 seconds at zone sub-maximal [ERG watts = 127% of FTP]
3 minutes 40 seconds at zone recovery [ERG watts = 50% of FTP]
18 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 54 seconds at zone sub-maximal [ERG watts = 121% of FTP]
35 seconds at zone sub-maximal [ERG watts = 124% of FTP]
20 seconds at zone sub-maximal [ERG watts = 127% of FTP]
35 seconds at zone sub-maximal [ERG watts = 124% of FTP]
20 seconds at zone sub-maximal [ERG watts = 140% of FTP]
4 minutes 35 seconds at zone recovery [ERG watts = 50% of FTP]

TheSufferFest.com's Angels

Author: Ransom

Category: Muscular endurance

Total Time: 01:03:28

Summary

Intervals

2 minutes 5 seconds at zone endurance [ERG watts = 63% of FTP]
3 minutes 44 seconds at zone endurance [ERG watts = 63% of FTP]
27 seconds at zone sub-LT [ERG watts = 89% of FTP]
34 seconds at zone endurance [ERG watts = 63% of FTP]
57 seconds at zone endurance [ERG watts = 76% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
53 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 2 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
55 seconds at zone lactate threshold [ERG watts = 95% of FTP]
58 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
58 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 7 seconds at zone lactate threshold [ERG watts = 95% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 26 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 5 seconds at zone lactate threshold [ERG watts = 95% of FTP]
4 minutes 17 seconds at zone endurance [ERG watts = 63% of FTP]
34 seconds at zone super-LT [ERG watts = 101% of FTP]
41 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
26 seconds at zone super-LT [ERG watts = 101% of FTP]
11 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
41 seconds at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 45 seconds at zone super-LT [ERG watts = 101% of FTP]
53 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 43 seconds at zone super-LT [ERG watts = 101% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
4 minutes 44 seconds at zone endurance [ERG watts = 63% of FTP]
2 minutes 5 seconds at zone sub-LT [ERG watts = 89% of FTP]
2 minutes 5 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 50 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 57 seconds at zone sub-maximal [ERG watts = 121% of FTP]
4 minutes 54 seconds at zone endurance [ERG watts = 63% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
12 seconds at zone sub-maximal [ERG watts = 127% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
20 seconds at zone sub-maximal [ERG watts = 127% of FTP]
56 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
35 seconds at zone sub-maximal [ERG watts = 127% of FTP]
19 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
6 seconds at zone sub-maximal [ERG watts = 121% of FTP]
21 seconds at zone sub-maximal [ERG watts = 127% of FTP]
34 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
12 seconds at zone sub-maximal [ERG watts = 127% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
11 seconds at zone sub-maximal [ERG watts = 127% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone sub-maximal [ERG watts = 121% of FTP]
16 seconds at zone sub-maximal [ERG watts = 127% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
15 seconds at zone sub-maximal [ERG watts = 127% of FTP]
16 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
9 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 4 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
21 seconds at zone sub-maximal [ERG watts = 140% of FTP]
6 minutes 1 seconds at zone recovery [ERG watts = 50% of FTP]

TheSufferFest.com's Blender

Author: Ransom

Category: Endurance

Total Time: 01:43:10

Summary

Bring this workout to life. Get The Sufferfest's Blender training video. Available at www.thesufferfest.com/video-sufferfests/blender
Start workout clock when word "Blender" appears on the screen (@ 1:17)

Intervals

4 minutes 15 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 13 seconds at zone endurance [ERG watts = 63% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 32 seconds at zone endurance [ERG watts = 76% of FTP]
2 minutes 31 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 1 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 1 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 26 seconds at zone recovery [ERG watts = 50% of FTP]
15 seconds at zone super-LT [ERG watts = 101% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
5 minutes 23 seconds at zone super-LT [ERG watts = 101% of FTP]
36 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
3 minutes 16 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 2 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 59 seconds at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 58 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 15 seconds at zone super-LT [ERG watts = 101% of FTP]
17 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
47 seconds at zone super-LT [ERG watts = 101% of FTP]
26 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
9 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 8 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 51 seconds at zone super-LT [ERG watts = 101% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 27 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 2 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
45 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes 6 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 1 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 24 seconds at zone super-LT [ERG watts = 101% of FTP]
26 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
3 minutes 12 seconds at zone super-LT [ERG watts = 101% of FTP]
3 minutes 55 seconds at zone recovery [ERG watts = 50% of FTP]
40 seconds at zone sub-maximal [ERG watts = 127% of FTP]
20 seconds at zone recovery [ERG watts = 50% of FTP]
40 seconds at zone sub-maximal [ERG watts = 127% of FTP]
20 seconds at zone recovery [ERG watts = 50% of FTP]
39 seconds at zone sub-maximal [ERG watts = 127% of FTP]
21 seconds at zone recovery [ERG watts = 50% of FTP]
42 seconds at zone sub-maximal [ERG watts = 127% of FTP]
21 seconds at zone recovery [ERG watts = 50% of FTP]
40 seconds at zone sub-maximal [ERG watts = 127% of FTP]
21 seconds at zone recovery [ERG watts = 50% of FTP]
48 seconds at zone sub-maximal [ERG watts = 127% of FTP]
2 minutes 1 seconds at zone recovery [ERG watts = 50% of FTP]
31 seconds at zone sub-maximal [ERG watts = 127% of FTP]
31 seconds at zone recovery [ERG watts = 50% of FTP]
31 seconds at zone sub-maximal [ERG watts = 127% of FTP]
30 seconds at zone recovery [ERG watts = 50% of FTP]
33 seconds at zone sub-maximal [ERG watts = 127% of FTP]
30 seconds at zone recovery [ERG watts = 50% of FTP]
32 seconds at zone sub-maximal [ERG watts = 127% of FTP]
30 seconds at zone recovery [ERG watts = 50% of FTP]
31 seconds at zone sub-maximal [ERG watts = 127% of FTP]
30 seconds at zone recovery [ERG watts = 50% of FTP]
34 seconds at zone sub-maximal [ERG watts = 127% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
22 seconds at zone sub-maximal [ERG watts = 140% of FTP]
41 seconds at zone recovery [ERG watts = 50% of FTP]
21 seconds at zone sub-maximal [ERG watts = 140% of FTP]
40 seconds at zone recovery [ERG watts = 50% of FTP]
21 seconds at zone sub-maximal [ERG watts = 140% of FTP]
40 seconds at zone recovery [ERG watts = 50% of FTP]
23 seconds at zone sub-maximal [ERG watts = 140% of FTP]
40 seconds at zone recovery [ERG watts = 50% of FTP]
21 seconds at zone sub-maximal [ERG watts = 140% of FTP]
41 seconds at zone recovery [ERG watts = 50% of FTP]
20 seconds at zone sub-maximal [ERG watts = 140% of FTP]
3 minutes 48 seconds at zone recovery [ERG watts = 50% of FTP]
3 minutes 55 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
4 minutes at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute at zone recovery [ERG watts = 50% of FTP]
4 minutes 21 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
7 minutes 37 seconds at zone recovery [ERG watts = 50% of FTP]

TheSufferFest.com's Downward Spiral

Author: Ransom

Category: Speed

Total Time: 01:01:05

Summary

Bring this workout to life. Get The Sufferfest's Downward Spiral training video. Available at http://www.thesufferfest.com/video-sufferfests/details-downward-spiral
Start workout clock when words "Downward Spiral" appear on the screen (@ 52 seconds)

Intervals

1 minute 6 seconds at zone recovery [ERG watts = 50% of FTP]
3 minutes 8 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 33 seconds at zone endurance [ERG watts = 76% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 9 seconds at zone endurance [ERG watts = 76% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
51 seconds at zone endurance [ERG watts = 76% of FTP]
2 minutes 12 seconds at zone sub-maximal [ERG watts = 134% of FTP]
2 minutes 9 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 45 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 59 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 35 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 40 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 18 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 22 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 7 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 8 seconds at zone recovery [ERG watts = 50% of FTP]
47 seconds at zone sub-maximal [ERG watts = 140% of FTP]
53 seconds at zone recovery [ERG watts = 50% of FTP]
34 seconds at zone sub-maximal [ERG watts = 140% of FTP]
37 seconds at zone recovery [ERG watts = 50% of FTP]
18 seconds at zone sub-maximal [ERG watts = 140% of FTP]
5 minutes 18 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 5 seconds at zone sub-maximal [ERG watts = 134% of FTP]
2 minutes 12 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 49 seconds at zone sub-maximal [ERG watts = 134% of FTP]
2 minutes 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 33 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 41 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 16 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 23 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 9 seconds at zone recovery [ERG watts = 50% of FTP]
46 seconds at zone sub-maximal [ERG watts = 140% of FTP]
50 seconds at zone recovery [ERG watts = 50% of FTP]
30 seconds at zone sub-maximal [ERG watts = 140% of FTP]
37 seconds at zone recovery [ERG watts = 50% of FTP]
16 seconds at zone sub-maximal [ERG watts = 140% of FTP]
26 seconds at zone recovery [ERG watts = 50% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
23 seconds at zone recovery [ERG watts = 50% of FTP]
15 seconds at zone sub-maximal [ERG watts = 140% of FTP]
23 seconds at zone recovery [ERG watts = 50% of FTP]
15 seconds at zone sub-maximal [ERG watts = 140% of FTP]
5 minutes 31 seconds at zone recovery [ERG watts = 50% of FTP]

TheSufferFest.com's Extra Shot 20

Author: Ransom

Category: Speed endurance

Total Time: 00:20:37

Summary

Bring this workout to life. Get The Sufferfest's Extra Shot 20 training video. Available at www.thesufferfest.com/video-sufferfests/extra-shot
Start workout clock when words "Extra Shot" appear on the screen (@ 58 seconds)

Intervals

17 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 48 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 47 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 15 seconds at zone super-LT [ERG watts = 101% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 114% of FTP]
44 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 4 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
48 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
24 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
17 seconds at zone sub-maximal [ERG watts = 121% of FTP]
24 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
49 seconds at zone sub-maximal [ERG watts = 121% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
22 seconds at zone sub-maximal [ERG watts = 121% of FTP]
20 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 121% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 18 seconds at zone sub-maximal [ERG watts = 121% of FTP]
32 seconds at zone super-LT [ERG watts = 101% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
24 seconds at zone sub-maximal [ERG watts = 121% of FTP]
12 seconds at zone sub-maximal [ERG watts = 140% of FTP]
19 seconds at zone recovery [ERG watts = 50% of FTP]

TheSufferFest.com's Fight Club

Author: Ransom

Category: Speed endurance

Total Time: 00:59:03

Summary

Bring this workout to life. Get The Sufferfest's Fight Club training video. Available at www.thesufferfest.com/video-sufferfests/details-fight-club
Start workout clock when words "Fight Club" appear on the screen (@ 1:16)

Intervals

1 minute 2 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 57 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 11 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 36 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 52 seconds at zone sub-LT [ERG watts = 89% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
43 seconds at zone sub-LT [ERG watts = 89% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
26 seconds at zone sub-LT [ERG watts = 89% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
55 seconds at zone sub-LT [ERG watts = 89% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 10 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 43 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 5 seconds at zone super-LT [ERG watts = 101% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 3 seconds at zone super-LT [ERG watts = 101% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 30 seconds at zone super-LT [ERG watts = 101% of FTP]
46 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
40 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
46 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
3 minutes 24 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 9 seconds at zone super-LT [ERG watts = 101% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
41 seconds at zone super-LT [ERG watts = 101% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 55 seconds at zone super-LT [ERG watts = 101% of FTP]
48 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
52 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
3 minutes 27 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone super-LT [ERG watts = 101% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 39 seconds at zone super-LT [ERG watts = 101% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
23 seconds at zone super-LT [ERG watts = 101% of FTP]
7 seconds at zone sub-maximal [ERG watts = 140% of FTP]
47 seconds at zone super-LT [ERG watts = 101% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
44 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
8 seconds at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
3 minutes 16 seconds at zone recovery [ERG watts = 50% of FTP]
33 seconds at zone super-LT [ERG watts = 101% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
28 seconds at zone super-LT [ERG watts = 101% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone super-LT [ERG watts = 101% of FTP]
12 seconds at zone sub-maximal [ERG watts = 140% of FTP]
51 seconds at zone super-LT [ERG watts = 101% of FTP]
8 seconds at zone sub-maximal [ERG watts = 140% of FTP]
11 seconds at zone super-LT [ERG watts = 101% of FTP]
21 seconds at zone sub-maximal [ERG watts = 140% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
7 seconds at zone sub-maximal [ERG watts = 140% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
33 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
25 seconds at zone sub-maximal [ERG watts = 140% of FTP]
5 minutes 31 seconds at zone recovery [ERG watts = 50% of FTP]

TheSufferFest.com's Hell Hath No Fury

Author: Ransom

Category: Speed endurance

Total Time: 01:13:31

Summary

Bring this workout to life. Get The Sufferfest's Hell Hath No Fury training video. Available at www.thesufferfest.com/video-sufferfests/hell-hath-no-fury
Start workout clock when words "Hell Hath No Fury" appear on the screen (@ 1:22)

Intervals

2 minutes 13 seconds at zone recovery [ERG watts = 50% of FTP]
3 minutes 39 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 16 seconds at zone lactate threshold [ERG watts = 95% of FTP]
21 seconds at zone super-LT [ERG watts = 101% of FTP]
38 seconds at zone lactate threshold [ERG watts = 95% of FTP]
29 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 24 seconds at zone lactate threshold [ERG watts = 95% of FTP]
2 minutes 13 seconds at zone lactate threshold [ERG watts = 98% of FTP]
1 minute 18 seconds at zone super-LT [ERG watts = 101% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone super-LT [ERG watts = 101% of FTP]
19 seconds at zone sub-maximal [ERG watts = 127% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
50 seconds at zone super-LT [ERG watts = 101% of FTP]
18 seconds at zone sub-maximal [ERG watts = 127% of FTP]
4 minutes 12 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 37 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 57 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 2 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 31 seconds at zone sub-maximal [ERG watts = 124% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
11 seconds at zone sub-maximal [ERG watts = 127% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
31 seconds at zone sub-maximal [ERG watts = 121% of FTP]
13 seconds at zone sub-maximal [ERG watts = 124% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
27 seconds at zone sub-maximal [ERG watts = 140% of FTP]
6 minutes 16 seconds at zone recovery [ERG watts = 50% of FTP]
27 seconds at zone super-LT [ERG watts = 101% of FTP]
33 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
12 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
12 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
8 seconds at zone super-LT [ERG watts = 101% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone super-LT [ERG watts = 101% of FTP]
40 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
12 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 30 seconds at zone sub-maximal [ERG watts = 121% of FTP]
17 seconds at zone sub-maximal [ERG watts = 124% of FTP]
1 minute 17 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
31 seconds at zone super-LT [ERG watts = 101% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
31 seconds at zone super-LT [ERG watts = 101% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 17 seconds at zone sub-maximal [ERG watts = 121% of FTP]
29 seconds at zone super-LT [ERG watts = 101% of FTP]
13 seconds at zone sub-maximal [ERG watts = 127% of FTP]
36 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
26 seconds at zone sub-maximal [ERG watts = 121% of FTP]
3 minutes 7 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
24 seconds at zone sub-maximal [ERG watts = 140% of FTP]
4 minutes 47 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 39 seconds at zone sub-maximal [ERG watts = 121% of FTP]
42 seconds at zone sub-maximal [ERG watts = 127% of FTP]
6 minutes 27 seconds at zone recovery [ERG watts = 50% of FTP]

TheSufferFest.com's Hell Hath No Fury - 2013

Author: knuky

Category: Misc.

Total Time: 01:10:35

Summary

Intervals

2 minutes 49 seconds at zone recovery [ERG watts = 50% of FTP]
3 minutes 31 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 16 seconds at zone lactate threshold [ERG watts = 95% of FTP]
20 seconds at zone super-LT [ERG watts = 101% of FTP]
38 seconds at zone lactate threshold [ERG watts = 95% of FTP]
28 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 9 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 37 seconds at zone lactate threshold [ERG watts = 98% of FTP]
1 minute at zone recovery [ERG watts = 37% of FTP]
1 minute 17 seconds at zone super-LT [ERG watts = 101% of FTP]
16 seconds at zone sub-maximal [ERG watts = 127% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone super-LT [ERG watts = 101% of FTP]
18 seconds at zone sub-maximal [ERG watts = 127% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
51 seconds at zone super-LT [ERG watts = 101% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
4 minutes 7 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 41 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 58 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 2 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 31 seconds at zone sub-maximal [ERG watts = 124% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
11 seconds at zone sub-maximal [ERG watts = 127% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone sub-maximal [ERG watts = 124% of FTP]
18 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
25 seconds at zone sub-maximal [ERG watts = 140% of FTP]
6 minutes 3 seconds at zone recovery [ERG watts = 50% of FTP]
29 seconds at zone super-LT [ERG watts = 101% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
9 seconds at zone sub-maximal [ERG watts = 127% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone super-LT [ERG watts = 101% of FTP]
39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 29 seconds at zone sub-maximal [ERG watts = 121% of FTP]
18 seconds at zone sub-maximal [ERG watts = 124% of FTP]
1 minute 16 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
26 seconds at zone super-LT [ERG watts = 101% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
31 seconds at zone super-LT [ERG watts = 101% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 18 seconds at zone sub-maximal [ERG watts = 121% of FTP]
29 seconds at zone super-LT [ERG watts = 101% of FTP]
13 seconds at zone sub-maximal [ERG watts = 127% of FTP]
35 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
26 seconds at zone sub-maximal [ERG watts = 121% of FTP]
3 minutes 7 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
23 seconds at zone sub-maximal [ERG watts = 140% of FTP]
4 minutes 1 seconds at zone recovery [ERG watts = 37% of FTP]
2 minutes 45 seconds at zone sub-maximal [ERG watts = 121% of FTP]
35 seconds at zone sub-maximal [ERG watts = 127% of FTP]
4 minutes 19 seconds at zone recovery [ERG watts = 37% of FTP]

TheSufferFest.com's ISLAGIATT

Author: knuky

Category: Muscular endurance

Total Time: 01:54:50

Summary

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)

Intervals

5 minutes 6 seconds of Warmup at zone recovery [ERG watts = 50% of FTP]
1 minute 59 seconds of Pick It Up at zone endurance [ERG watts = 63% of FTP]
31 seconds of Recover at zone recovery [ERG watts = 50% of FTP]
2 minutes 1 seconds of Climbing at zone sub-LT [ERG watts = 89% of FTP]
38 seconds of Recover at zone recovery [ERG watts = 50% of FTP]
1 minute 44 seconds of Glowworm Attacks at zone lactate threshold [ERG watts = 95% of FTP]
48 seconds of Recover at zone recovery [ERG watts = 50% of FTP]
1 minute 51 seconds of Whoa at zone super-LT [ERG watts = 101% of FTP]
33 seconds of Dont Work at zone recovery [ERG watts = 50% of FTP]
1 minute 56 seconds of Stiff Climb at zone VO2-MAX [ERG watts = 108% of FTP]
3 minutes 1 seconds of Recover at zone recovery [ERG watts = 50% of FTP]
52 seconds of Climb 1 at zone sub-LT [ERG watts = 89% of FTP]
1 minute 47 seconds of Ramp It Up at zone super-LT [ERG watts = 101% of FTP]
35 seconds of A Bit More at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 36 seconds of Feed Break at zone sub-LT [ERG watts = 89% of FTP]
30 seconds of Bluebell Attacks at zone sub-maximal [ERG watts = 127% of FTP]
2 minutes 44 seconds of Settle Down at zone super-LT [ERG watts = 101% of FTP]
16 seconds of Flat Out Attack at zone sub-maximal [ERG watts = 140% of FTP]
19 seconds of Sit Stay Solid at zone VO2-MAX [ERG watts = 114% of FTP]
41 seconds of All Together at zone sub-LT [ERG watts = 89% of FTP]
15 seconds of Surge at zone super-LT [ERG watts = 101% of FTP]
31 seconds of Flat Section at zone sub-LT [ERG watts = 89% of FTP]
55 seconds of Again at zone super-LT [ERG watts = 101% of FTP]
49 seconds of Short Decent at zone lactate threshold [ERG watts = 95% of FTP]
3 minutes 5 seconds of Back Upward at zone super-LT [ERG watts = 101% of FTP]
3 minutes 3 seconds of Decent at zone recovery [ERG watts = 50% of FTP]
1 minute 24 seconds of Climb 2 at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 28 seconds of Really Steep at zone VO2-MAX [ERG watts = 114% of FTP]
12 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
42 seconds of Settle Down at zone super-LT [ERG watts = 101% of FTP]
48 seconds of Big Gear at zone VO2-MAX [ERG watts = 108% of FTP]
10 seconds of Attack at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 15 seconds of Settle Down at zone super-LT [ERG watts = 101% of FTP]
12 seconds of Move Up at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 8 seconds of Steady On at zone super-LT [ERG watts = 101% of FTP]
18 seconds of Attack Them at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 58 seconds of Steady On at zone super-LT [ERG watts = 101% of FTP]
53 seconds of Ease Into It at zone lactate threshold [ERG watts = 95% of FTP]
50 seconds of Big Grind at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 45 seconds of Flattening Out at zone super-LT [ERG watts = 101% of FTP]
6 seconds of Attack at zone sub-maximal [ERG watts = 121% of FTP]
18 seconds of Hold On at zone VO2-MAX [ERG watts = 114% of FTP]
54 seconds of Easing Off at zone VO2-MAX [ERG watts = 108% of FTP]
48 seconds of Very Steep at zone VO2-MAX [ERG watts = 108% of FTP]
20 seconds of Leveling Out at zone super-LT [ERG watts = 101% of FTP]
19 seconds of Steep Again at zone VO2-MAX [ERG watts = 114% of FTP]
7 seconds of Surprise Attack at zone sub-maximal [ERG watts = 127% of FTP]
2 minutes 2 seconds of Strong To The Top at zone VO2-MAX [ERG watts = 108% of FTP]
5 minutes 1 seconds of Decent at zone recovery [ERG watts = 50% of FTP]
3 minutes 13 seconds of Climb 3 at zone super-LT [ERG watts = 101% of FTP]
45 seconds of Attack at zone VO2-MAX [ERG watts = 114% of FTP]
3 minutes of Nice Work at zone super-LT [ERG watts = 101% of FTP]
21 seconds of Attack at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 8 seconds of Back to Tempo at zone VO2-MAX [ERG watts = 108% of FTP]
16 seconds of Get Up There at zone VO2-MAX [ERG watts = 111% of FTP]
22 seconds of Back In at zone super-LT [ERG watts = 101% of FTP]
28 seconds of Stay On It at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 55 seconds of Tempo at zone super-LT [ERG watts = 101% of FTP]
1 minute 13 seconds of Watch Him at zone VO2-MAX [ERG watts = 105% of FTP]
26 seconds of Short Decent at zone endurance [ERG watts = 76% of FTP]
27 seconds of Upward Again at zone lactate threshold [ERG watts = 95% of FTP]
30 seconds of Attack at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 1 seconds of Steady On at zone super-LT [ERG watts = 101% of FTP]
2 minutes 40 seconds of Getting Steeper at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute of This is glorious at zone VO2-MAX [ERG watts = 111% of FTP]
43 seconds of Pound It at zone VO2-MAX [ERG watts = 114% of FTP]
32 seconds of Take It at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 9 seconds of Descent at zone endurance [ERG watts = 63% of FTP]
47 seconds of Surge at zone endurance [ERG watts = 76% of FTP]
31 seconds of Surge at zone lactate threshold [ERG watts = 95% of FTP]
24 seconds of Settle Down at zone endurance [ERG watts = 63% of FTP]
3 minutes 35 seconds of Whoa Latch On at zone endurance [ERG watts = 76% of FTP]
31 seconds of Hang On at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 15 seconds of Theyre Weakening at zone recovery [ERG watts = 50% of FTP]
25 seconds of Climb 4 at zone super-LT [ERG watts = 101% of FTP]
20 seconds of Columbian Attack at zone sub-maximal [ERG watts = 140% of FTP]
41 seconds of Grind Time at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 31 seconds of Strong Climbing at zone VO2-MAX [ERG watts = 108% of FTP]
31 seconds of Drift Back at zone lactate threshold [ERG watts = 95% of FTP]
45 seconds of Hold Bluebell at zone VO2-MAX [ERG watts = 114% of FTP]
11 seconds of Back in the day at zone lactate threshold [ERG watts = 95% of FTP]
49 seconds of Bluebell Attacks at zone VO2-MAX [ERG watts = 114% of FTP]
40 seconds of Tempo at zone super-LT [ERG watts = 101% of FTP]
20 seconds of Bluebell Attacks at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds of Sit Down at zone VO2-MAX [ERG watts = 114% of FTP]
10 seconds of When it was fun at zone lactate threshold [ERG watts = 95% of FTP]
17 seconds of Steeper Stand Up at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds of Back in the day at zone lactate threshold [ERG watts = 95% of FTP]
21 seconds of Your Turn Attack at zone VO2-MAX [ERG watts = 114% of FTP]
16 seconds of Counter Attack at zone sub-maximal [ERG watts = 127% of FTP]
31 seconds of Hold it over the top at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 10 seconds of Down to the valley at zone recovery [ERG watts = 50% of FTP]
18 seconds of Small rise at zone endurance [ERG watts = 76% of FTP]
38 seconds of Flat Run Into The Finish at zone endurance [ERG watts = 63% of FTP]
22 seconds of Attack at zone lactate threshold [ERG watts = 95% of FTP]
57 seconds of Sit In at zone endurance [ERG watts = 63% of FTP]
15 seconds of Attack at zone sub-maximal [ERG watts = 127% of FTP]
9 seconds of Settle Down at zone endurance [ERG watts = 63% of FTP]
12 seconds of Attack at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds of Steady at zone endurance [ERG watts = 76% of FTP]
23 seconds of Attack at zone VO2-MAX [ERG watts = 108% of FTP]
10 seconds of Counter Attack at zone VO2-MAX [ERG watts = 114% of FTP]
35 seconds of Steady at zone endurance [ERG watts = 76% of FTP]
22 seconds of Arrrrrrgh at zone VO2-MAX [ERG watts = 114% of FTP]
6 seconds of Steady at zone endurance [ERG watts = 76% of FTP]
23 seconds of Attack at zone sub-maximal [ERG watts = 127% of FTP]
11 seconds of Steady at zone endurance [ERG watts = 76% of FTP]
1 minute 28 seconds of Drilling It at zone VO2-MAX [ERG watts = 114% of FTP]
50 seconds of Stay Calm at zone endurance [ERG watts = 76% of FTP]
13 seconds of Accelerate at zone super-LT [ERG watts = 101% of FTP]
15 seconds of Glory at zone sub-maximal [ERG watts = 140% of FTP]
5 minutes 2 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]

TheSufferFest.com's Local Hero

Author: Ransom

Category: Speed endurance

Total Time: 01:24:01

Summary

Bring this workout to life. Get The Sufferfest's Local Hero training video. Available at www.thesufferfest.com/video-sufferfests/local-hero
Start workout clock when words "Local Hero" appear on the screen (@ 1:20)

Intervals

2 minutes 23 seconds at zone endurance [ERG watts = 63% of FTP]
5 minutes 57 seconds at zone endurance [ERG watts = 76% of FTP]
32 seconds at zone sub-LT [ERG watts = 89% of FTP]
28 seconds at zone lactate threshold [ERG watts = 95% of FTP]
59 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 3 seconds at zone sub-LT [ERG watts = 89% of FTP]
44 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 39 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 3 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 55 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 3 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 3 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 12 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 2 seconds at zone super-LT [ERG watts = 101% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 2 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 12 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 13 seconds at zone endurance [ERG watts = 63% of FTP]
59 seconds at zone super-LT [ERG watts = 101% of FTP]
58 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 3 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone VO2-MAX [ERG watts = 108% of FTP]
52 seconds at zone super-LT [ERG watts = 101% of FTP]
3 minutes 7 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 20 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 38 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 10 seconds at zone endurance [ERG watts = 63% of FTP]
3 minutes 3 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 7 seconds at zone endurance [ERG watts = 63% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 15 seconds at zone endurance [ERG watts = 63% of FTP]
13 seconds at zone sub-maximal [ERG watts = 127% of FTP]
2 minutes 50 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 11 seconds at zone endurance [ERG watts = 63% of FTP]
2 minutes 59 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 41 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute at zone super-LT [ERG watts = 101% of FTP]
47 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
20 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 47 seconds at zone endurance [ERG watts = 63% of FTP]
59 seconds at zone super-LT [ERG watts = 101% of FTP]
34 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone sub-maximal [ERG watts = 140% of FTP]
51 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute at zone super-LT [ERG watts = 101% of FTP]
43 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
16 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 1 seconds at zone super-LT [ERG watts = 101% of FTP]
39 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
48 seconds at zone endurance [ERG watts = 63% of FTP]
6 minutes 35 seconds at zone recovery [ERG watts = 50% of FTP]

TheSufferFest.com's Revolver

Author: Ransom

Category: Speed

Total Time: 00:48:06

Summary

Bring this workout to life. Get The Sufferfest's Revolver training video. Available at www.thesufferfest.com/video-sufferfests/details-revolver
Start workout clock when word "Revolver" appears on the screen (@ 1:03)

Intervals

1 minute 31 seconds at zone recovery [ERG watts = 50% of FTP]
4 minutes 2 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 45 seconds at zone endurance [ERG watts = 76% of FTP]
2 minutes 10 seconds at zone super-LT [ERG watts = 101% of FTP]
41 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 4 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 2 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute at zone recovery [ERG watts = 50% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 5 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute at zone recovery [ERG watts = 50% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 3 seconds at zone recovery [ERG watts = 50% of FTP]
59 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone sub-maximal [ERG watts = 140% of FTP]
1 minute at zone recovery [ERG watts = 50% of FTP]
1 minute 4 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 2 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 19 seconds at zone sub-maximal [ERG watts = 140% of FTP]
58 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 2 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 3 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 4 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 2 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone sub-maximal [ERG watts = 140% of FTP]
5 minutes 52 seconds at zone recovery [ERG watts = 50% of FTP]

TheSufferFest.com's The Hunted

Author: Ransom

Category: Muscular endurance

Total Time: 01:00:32

Summary

Bring this workout to life. Get The Sufferfest's The Hunted training video. Available at www.thesufferfest.com/video-sufferfests/thehunted
Start workout clock when words "The Hunted" appear on the screen (@ 58 seconds)

Intervals

2 minutes 49 seconds at zone endurance [ERG watts = 63% of FTP]
2 minutes 49 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 6 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute 25 seconds at zone sub-LT [ERG watts = 89% of FTP]
53 seconds at zone lactate threshold [ERG watts = 95% of FTP]
30 seconds at zone sub-maximal [ERG watts = 127% of FTP]
5 minutes 17 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 50 seconds at zone endurance [ERG watts = 63% of FTP]
4 minutes 31 seconds at zone super-LT [ERG watts = 101% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 25 seconds at zone super-LT [ERG watts = 101% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
3 minutes 12 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 50 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
52 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes 39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
10 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 29 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 25 seconds at zone sub-maximal [ERG watts = 121% of FTP]
5 minutes 58 seconds at zone endurance [ERG watts = 63% of FTP]
25 seconds at zone lactate threshold [ERG watts = 95% of FTP]
36 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 18 seconds at zone lactate threshold [ERG watts = 95% of FTP]
21 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 24 seconds at zone lactate threshold [ERG watts = 95% of FTP]
50 seconds at zone lactate threshold [ERG watts = 95% of FTP]
10 seconds at zone sub-maximal [ERG watts = 127% of FTP]
42 seconds at zone lactate threshold [ERG watts = 95% of FTP]
20 seconds at zone sub-maximal [ERG watts = 127% of FTP]
33 seconds at zone lactate threshold [ERG watts = 95% of FTP]
30 seconds at zone sub-maximal [ERG watts = 127% of FTP]
22 seconds at zone lactate threshold [ERG watts = 95% of FTP]
40 seconds at zone sub-maximal [ERG watts = 127% of FTP]
11 seconds at zone lactate threshold [ERG watts = 95% of FTP]
52 seconds at zone sub-maximal [ERG watts = 127% of FTP]
33 seconds at zone sub-maximal [ERG watts = 127% of FTP]
4 minutes 57 seconds at zone endurance [ERG watts = 63% of FTP]

TheSufferFest.com's The Long Scream

Author: Ransom

Category: Muscular endurance

Total Time: 00:33:56

Summary

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)

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]

TheSufferFest.com's The Wretched

Author: Ransom

Category: Speed endurance

Total Time: 00:48:07

Summary

Bring this workout to life. Get The Sufferfest's The Wretched training video. Available at www.thesufferfest.com/video-sufferfests/the-wretched
Start workout clock when words "The Wretched" appear on the screen (@ 1:21)

Intervals

3 minutes 35 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 36 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 41 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 6 seconds at zone super-LT [ERG watts = 101% of FTP]
42 seconds at zone endurance [ERG watts = 76% of FTP]
25 seconds at zone sub-LT [ERG watts = 89% of FTP]
7 seconds at zone super-LT [ERG watts = 101% of FTP]
12 seconds at zone sub-maximal [ERG watts = 127% of FTP]
13 seconds at zone sub-LT [ERG watts = 89% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
34 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
6 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone sub-maximal [ERG watts = 127% of FTP]
17 seconds at zone super-LT [ERG watts = 101% of FTP]
25 seconds at zone sub-maximal [ERG watts = 121% of FTP]
34 seconds at zone lactate threshold [ERG watts = 95% of FTP]
17 seconds at zone super-LT [ERG watts = 101% of FTP]
17 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 19 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 36 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
16 seconds at zone sub-maximal [ERG watts = 121% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
37 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
51 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
19 seconds at zone sub-maximal [ERG watts = 140% of FTP]
54 seconds at zone sub-LT [ERG watts = 89% of FTP]
20 seconds at zone super-LT [ERG watts = 101% of FTP]
20 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
17 seconds at zone sub-LT [ERG watts = 89% of FTP]
25 seconds at zone sub-maximal [ERG watts = 127% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
47 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
16 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
7 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 28 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
29 seconds at zone endurance [ERG watts = 76% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 12 seconds at zone sub-LT [ERG watts = 89% of FTP]
18 seconds at zone lactate threshold [ERG watts = 95% of FTP]
9 seconds at zone super-LT [ERG watts = 101% of FTP]
24 seconds at zone lactate threshold [ERG watts = 95% of FTP]
16 seconds at zone super-LT [ERG watts = 101% of FTP]
26 seconds at zone lactate threshold [ERG watts = 95% of FTP]
19 seconds at zone super-LT [ERG watts = 101% of FTP]
29 seconds at zone lactate threshold [ERG watts = 95% of FTP]
42 seconds at zone super-LT [ERG watts = 101% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 12 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
2 minutes 15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
2 minutes 58 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 2 seconds at zone sub-maximal [ERG watts = 124% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
29 seconds at zone sub-LT [ERG watts = 89% of FTP]
28 seconds at zone lactate threshold [ERG watts = 95% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
50 seconds at zone sub-LT [ERG watts = 89% of FTP]
18 seconds at zone super-LT [ERG watts = 101% of FTP]
16 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 127% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
51 seconds at zone sub-maximal [ERG watts = 121% of FTP]
50 seconds at zone sub-maximal [ERG watts = 124% of FTP]
19 seconds at zone sub-maximal [ERG watts = 140% of FTP]
4 minutes 20 seconds at zone endurance [ERG watts = 63% of FTP]

TheSufferFest.com's There is no Try

Author: Ransom

Category: Speed

Total Time: 00:53:38

Summary

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

Intervals

3 minutes 16 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 1 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute at zone sub-LT [ERG watts = 89% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
23 seconds at zone sub-LT [ERG watts = 89% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 2 seconds at zone lactate threshold [ERG watts = 95% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
16 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 16 seconds at zone endurance [ERG watts = 63% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
31 seconds at zone sub-maximal [ERG watts = 121% of FTP]
18 seconds at zone sub-maximal [ERG watts = 127% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 20 seconds at zone endurance [ERG watts = 63% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
46 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
42 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
29 seconds at zone sub-maximal [ERG watts = 124% of FTP]
18 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 14 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 3 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
58 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
1 minute at zone VO2-MAX [ERG watts = 118% of FTP]
1 minute at zone sub-maximal [ERG watts = 124% of FTP]
1 minute 48 seconds at zone endurance [ERG watts = 63% of FTP]
2 minutes 1 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 59 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 3 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
2 minutes 15 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 1 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
1 minute at zone VO2-MAX [ERG watts = 118% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 124% of FTP]
1 minute 49 seconds at zone endurance [ERG watts = 63% of FTP]
44 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
46 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
44 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
48 seconds at zone sub-maximal [ERG watts = 124% of FTP]
1 minute 24 seconds at zone endurance [ERG watts = 63% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone sub-maximal [ERG watts = 121% of FTP]
32 seconds at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 16 seconds at zone endurance [ERG watts = 63% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
20 seconds at zone sub-maximal [ERG watts = 140% of FTP]
4 minutes 15 seconds at zone endurance [ERG watts = 76% of FTP]

TheSufferFest.com's Violator

Author: knuky

Category: Speed

Total Time: 01:06:37

Summary

Bring this workout to life. Get The Sufferfest's Violator training video. Available at http://www.thesufferfest.com/video-sufferfests/violator
Start workout clock when words "Violator" appear on the screen (@ 1:07)

Intervals

3 minutes 33 seconds of Start at zone recovery [ERG watts = 50% of FTP]
3 minutes 5 seconds of Warmup at zone endurance [ERG watts = 63% of FTP]
1 minute 50 seconds of Official Start at zone endurance [ERG watts = 76% of FTP]
1 minute 3 seconds of Chase Back On at zone sub-LT [ERG watts = 89% of FTP]
56 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
1 minute 4 seconds of Climb at zone super-LT [ERG watts = 101% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
1 minute of Climb at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 59 seconds of Tempo at zone endurance [ERG watts = 76% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
3 minutes of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
45 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
45 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
45 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
2 minutes 45 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
3 minutes 47 seconds of Cool Down at zone recovery [ERG watts = 37% of FTP]

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SufferFest - Power Station

SufferFest - The Way Out

SufferFest Angels 2015v12

TheSufferFest.com's A Very Dark Place

TheSufferFest.com's Angels

TheSufferFest.com's Blender

TheSufferFest.com's Downward Spiral

TheSufferFest.com's Extra Shot 20

TheSufferFest.com's Fight Club

TheSufferFest.com's Hell Hath No Fury

TheSufferFest.com's Hell Hath No Fury - 2013

TheSufferFest.com's ISLAGIATT

TheSufferFest.com's Local Hero

TheSufferFest.com's Revolver

TheSufferFest.com's The Hunted

TheSufferFest.com's The Long Scream

TheSufferFest.com's The Wretched

TheSufferFest.com's There is no Try

TheSufferFest.com's Violator

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