Explosive Power Workouts

1. HIIT , FTP 100% - 125% 1 minuut intervallen

Author: Wahoo2019

Category: Explosive Power

Total Time: 00:46:00

Summary

Piramide

15 minuten WU

1 minuut 100% FTP
1 minuut rust
1 minuut 105% FTP
1 minuut rust

etc. tot 1 minuut 125% FTP
Hierna van 1 minuut 125% FTP terug naar 100% FTP

5 min rust

5 minuten 100% FTP

10 minuten Cool Down

Intervals

15 minutes of WU [ERG watts = 70% of FTP]
1 minute of P [ERG watts = 100% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 105% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 110% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 115% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 120% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 125% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 120% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 115% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 110% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 105% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 100% of FTP]
10 minutes of Cooldown [ERG watts = 55% of FTP]

1x20 threshold interval workout - with 1-minute hard efforts

Author: deniskissane

Category: Explosive Power

Total Time: 01:10:00

Summary

Total of 20 min of intervals @ 85-105% FTP.

The most difficult workout of the week, in most cases. Show up reasonably well-rested and ready to work! Plan for effective post-workout recovery nutrition and sleep for maximal results.

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. Remember that HR will take time to drop after the efforts, so go by feel until HR stabilizes. Cool down thoroughly :)

Intervals

5 minutes [ERG watts = 50% of FTP]
10 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 75% of FTP]
5 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 105% of FTP]
5 minutes [ERG watts = 87% of FTP]
1 minute [ERG watts = 110% of FTP]
5 minutes [ERG watts = 89% of FTP]
1 minute [ERG watts = 115% of FTP]
5 minutes [ERG watts = 91% of FTP]
1 minute [ERG watts = 120% of FTP]
20 minutes [ERG watts = 65% of FTP]
6 minutes [ERG watts = 50% of FTP]

2 sets of 10 x 30 second intervals (30 seconds on; 30 sec recovery)

Author: deniskissane

Category: Explosive Power

Total Time: 01:14:00

Summary

Warm up very thoroughly; these hurt a bit.

Once warmed up, find a flat to moderately uphill road with no stops for at least a 7-8 minute stretch at high speed.

Begin by pedaling 30 seconds Zone 6 power (or as hard as you can, in other words). Immediately take 30 seconds easy pedaling (Zone 2 - this will feel really easy at this point, in comparison). After 30 seconds Zone 2 go back to 30 seconds as hard as possible. Repeat over and over until you have done 10 x 30-second hard efforts. This is the end of the first work set.

Spin lightly for 5 minutes. Then repeat as above for a second work set of 10 x 30-second intervals.

Spin lightly to recover for at least 10 minutes.

Intervals

20 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 75% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
5 minutes [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
10 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 50% of FTP]

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

Author: deniskissane

Category: Explosive Power

Total Time: 01:15:00

Summary

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

Intervals

10 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 70% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
5 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
15 minutes [ERG watts = 55% of FTP]

20 min Hi Intensity workout GCN

Author: careless2000

Category: Explosive Power

Total Time: 00:20:00

Summary

CGN video
https://www.youtube.com/watch?v=gGGvKt8vWho
start time with the sound of the horn @0:47

Intervals

4 minutes of WarmUp at zone endurance
30 seconds of flatout at zone VO2-MAX
1 minute 30 seconds of recovery at zone recovery
45 seconds of flatout at zone VO2-MAX
2 minutes of recovery at zone endurance
1 minute of flatout at zone VO2-MAX
2 minutes of recovery at zone endurance
45 seconds of flatout at zone VO2-MAX
1 minute 30 seconds of recovery at zone endurance
30 seconds of flatout at zone VO2-MAX
1 minute 30 seconds of recovery at zone endurance
10 seconds of sprint at zone sub-maximal
50 seconds of threshold at zone super-LT
10 seconds of sprint at zone sub-maximal
2 minutes 50 seconds of warmdown at zone recovery

20 Min Hi-Intensity Pyramid

Author: ginamartyn

Category: Explosive Power

Total Time: 00:17:30

Summary

Pyramid up @250w, rest watts 150

Intervals

4 minutes of Warmup [ERG watts = 85% of FTP]
Hard [ERG watts = 116% of FTP]
1 minute 30 seconds of Recovery [ERG watts = 60% of FTP]
Hard [ERG watts = 116% of FTP]
2 minutes of Recovery [ERG watts = 60% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
2 minutes of Recovery [ERG watts = 60% of FTP]
Hard [ERG watts = 120% of FTP]
1 minute 30 seconds of Recovery [ERG watts = 60% of FTP]
Hard [ERG watts = 120% of FTP]
1 minute 30 seconds of Recovery [ERG watts = 60% of FTP]
1 minute of Hard [ERG watts = 115% of FTP]
3 minutes of Recovery [ERG watts = 50% of FTP]

3 sets of 5 x 60 second intervals (60 seconds on; 60 sec recovery)

Author: deniskissane

Category: Explosive Power

Total Time: 01:05:00

Summary

Warm up very thoroughly; these hurt a bit.
Once warmed up, find a flat to moderately uphill road with no stops for at least a 7-8 minute stretch at high speed.
Begin by pedaling 60 seconds at 120+% FTP. Immediately take 60 seconds easy pedaling (Zone 1 - this will feel really easy at this point, in comparison). After 60 seconds Zone 1 go back to 60 seconds at 120+% FTP. Repeat over and over until you have done 5 x 60-second hard efforts. This is the end of the first work set.
Spin lightly for 4-5 minutes. Then repeat as above for a second work set of 5 x 60-second intervals.
Spin lightly for 4-5 minutes. Then repeat as above for a third work set of 5 x 60-second intervals.
Spin lightly to recover for at least 10 minutes.

Intervals

5 minutes [ERG watts = 50% of FTP]
15 minutes [ERG watts = 65% of FTP]
1 minute [ERG watts = 115% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 115% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
4 minutes [ERG watts = 50% of FTP]
1 minute [ERG watts = 115% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
4 minutes [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
10 minutes [ERG watts = 50% of FTP]

3x3 VO2 Max Intervals

Author: cwilhelm

Category: Explosive Power

Total Time: 01:29:00

Summary

Short bursts to boost VO2 max - critical in road races

Intervals

5 minutes of Warm up at cadence choice and zone endurance
5 minutes of blowout effort at 100% FTP at cadence 80 to 90 and zone lactate threshold
5 minutes of recover at cadence choice and zone recovery

Block: Intervals 3min on, 3 off 117% FTP

3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117%(255=298W) FTP at cadence 80 to 90 and zone VO2-MAX

10 minutes of Recover at cadence choice and zone recovery

Block: Threshold Intervals

5 minutes of Interval at cadence 80 to 90 and zone lactate threshold
2 minutes of Rest at cadence choice and zone recovery
5 minutes of Interval at cadence 80 to 90 and zone lactate threshold
2 minutes of Rest at cadence choice and zone recovery
5 minutes of Interval at cadence 80 to 90 and zone lactate threshold
2 minutes of Rest at cadence choice and zone recovery
5 minutes of Interval at cadence 80 to 90 and zone lactate threshold

5 minutes of Cool down at cadence choice and zone recovery

5Z2x4r2Rs8

Author: RedCedar

Category: Explosive Power

Total Time: 00:49:00

Summary

VO2 Max Intervals

Intervals

5 minutes at zone endurance [ERG watts = 65% of FTP]
3 minutes at zone recovery [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
6 minutes at zone endurance [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
3 minutes at zone endurance [ERG watts = 65% of FTP]

CX Micro Burst

Author: abutts

Category: Explosive Power

Total Time: 01:19:10

Summary

15 MIN WU
2x10 (15 on 15 off)secs
5 min rest between set
10x10 sec sprints
2 min rest between
15 min cool down

Intervals

15 minutes of Warm Up at zone endurance [Fixed resistance 1]
15 seconds of 1 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 2 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 3 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 4 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 5 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 6 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 7 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 8 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 9 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 10 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 11 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 12 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 13 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 14 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 15 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 16 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 17 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 18 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 19 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 20 of 20 15 sec at zone maximal [Fixed resistance 8]
5 minutes of recovery at zone recovery [Fixed resistance 1]
15 seconds of 1 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 2 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 3 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 4 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 5 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 6 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 7 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 8 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 9 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 10 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 11 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 12 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 13 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 14 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 15 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 16 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 17 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 18 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 19 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 20 of 20 15 sec at zone maximal [Fixed resistance 8]
10 minutes of 10 min recovery at zone recovery [Fixed resistance 1]
10 seconds of 1 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 2 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 3 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 4 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 5 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 6 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 7 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 8 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 9 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 10 of 10 sec sprints at zone maximal [Fixed resistance 9]
10 minutes of Cool down at zone recovery [Fixed resistance 1]

Drive for the line (x4 set)

Author: silicon

Category: Explosive Power

Total Time: 01:34:00

Summary

This is a race prep session designed to simulate the rigours and efforts required for road racing

DRIVE FOR THE LINE Power
Type: Bike
Planned Duration: 1:30
Planned TSS: 120
Description: DRIVE FOR THE LINE
Warm Up = 10 mins gradually increase up to 80% FTP
Blowout Effort = 2 mins @ 94% FTP(High RPM < 120)
Easy Effort = 5 mins @ 70% FTP
Main Session = 20min. @85% FTPThen
5min. @75% FTP
5min. @100% FTP with last 30sec. there of @140% FTP
5min. @75% FTP
5min. @100% FTP with last 30sec. there of @ 140% FTP
5min. @75% FTP
5min. @100% FTP with last 30sec. there of @ 140% FTP
5min. @75% FTP
5min. @100% FTP with last 30sec. there of @ 140% FTP
Cool Down = 15 mins @ 70 – 50% THR
Notes = This session is best done on the flats with a self-selected cadence. Picture yourself closing the gap the winning break ?
Pre-Activity Comments: OK mate this is a race replication can be done on the flats or around a block. keep the HR above 75during the main set, make it hurt mate, hold the 30 sec effort consitently dont go high and die. I want a solid effort all the way.

Intervals

Block: Warm Up

3 minutes of Warm Up [ERG watts = 65% of FTP]
2 minutes of Warm Up [ERG watts = 75% of FTP]

2 minutes of Warm Up [ERG watts = 80% of FTP]

2 minutes of Warm Up [ERG watts = 85% of FTP]

1 minute of Warm Up [ERG watts = 75% of FTP]

Block: Blow Out

2 minutes of Blow out effort [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 70% of FTP]

Block: Main set

20 minutes of Tempo [ERG watts = 85% of FTP]
5 minutes of Endurnace [ERG watts = 75% of FTP]
5 minutes of Threshold [ERG watts = 100% of FTP]
30 seconds of Effort [ERG watts = 140% of FTP]
5 minutes of Endurnace [ERG watts = 75% of FTP]
5 minutes of Threshold [ERG watts = 100% of FTP]
30 seconds of Effort [ERG watts = 140% of FTP]
5 minutes of Endurnace [ERG watts = 75% of FTP]
5 minutes of Threshold [ERG watts = 100% of FTP]
30 seconds of Effort [ERG watts = 140% of FTP]
5 minutes of Endurnace [ERG watts = 75% of FTP]
5 minutes of Threshold [ERG watts = 100% of FTP]
30 seconds of Effort [ERG watts = 140% of FTP]
15 minutes of Recovery [ERG watts = 60% of FTP]

FTP+ Super Threshold efforts

Author: toomd

Category: Explosive Power

Total Time: 01:28:00

Summary

30 minute warm up followed by 10 x 1min intervals at 120% of FTP, start the interval at full pace out of the saddle until you are wound up then sit and drive it hard for the rest of the inteval. 2 minutes between each interval at recovery pace, cool down at recovery pace to complete ride

Intervals

30 minutes of warm up at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
30 minutes of warm down at zone recovery

micro Burst

Author: 1221155554567791@facebook

Category: Explosive Power

Total Time: 01:24:10

Summary

15 min warm up
2x10 min
15sec Max
15sec easy

10 min recovery
10x10 sec sprints
2 min between
15 min cool down

Intervals

15 minutes of Warm Up [Fixed resistance 1]
15 seconds of 1 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 2 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 3 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 4 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 5 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 6 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 7 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 8 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 9 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 10 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 11 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 12 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 13 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 14 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 15 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 16 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 17 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 18 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 19 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 20 of 20 15 sec at zone maximal [Fixed resistance 8]
5 minutes of Recover at zone recovery [Fixed resistance 1]
15 seconds of 1 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 2 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 3 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 4 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 5 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 6 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 7 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 8 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 9 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 10 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 11 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 12 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 13 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 14 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 15 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 16 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 17 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 18 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 19 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 20 of 20 15 sec at zone maximal [Fixed resistance 8]
10 minutes of 10 min recovery at zone recovery [Fixed resistance 1]
10 seconds of 1 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 2 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 3 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 4 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 5 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 6 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 7 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 8 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 9 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 10 of 10 sec sprints at zone maximal [Fixed resistance 9]
15 minutes of Cool down at zone recovery [Fixed resistance 1]

Micro Intervals and Attack Intervals

Author: Ransom

Category: Explosive Power

Total Time: 01:09:45

Summary

From http://cadencecycling.com

Technique and Drills
8 minutes of 15 sec. Micro Intervals
4 x 4 minute Attack Intervals

Intervals

10 minutes of Warm-up at zone recovery
30 seconds of Right Leg at zone recovery
30 seconds of Left Leg at zone recovery
30 seconds of Right Leg at zone recovery
30 seconds of Left Leg at zone recovery
30 seconds of Right Leg at zone recovery
30 seconds of Left Leg at zone recovery
1 minute of Fast Cadence at cadence 110 and zone recovery
30 seconds at cadence 120 and zone recovery
15 seconds at cadence 130 and zone recovery
15 seconds at cadence MAX and zone recovery
2 minutes of Recovery at zone recovery
1 minute of Right Leg at zone recovery
1 minute of Left Leg at zone recovery
1 minute of Right Leg at zone recovery
1 minute of Left Leg at zone recovery
1 minute of Fast Cadence at cadence 110 and zone recovery
1 minute at cadence 120 and zone recovery
30 seconds at cadence 130 and zone recovery
30 seconds at cadence MAX and zone recovery
3 minutes of Recovery at zone recovery

Block: 8 minutes of Micro-Intervals #1

15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery

2 minutes 45 seconds at cadence 80+ and zone recovery

Block: 22 minutes of Super-LT

4 minutes at cadence 85+ and zone super-LT
2 minutes of Recovery at zone recovery
4 minutes at cadence 85+ and zone super-LT
2 minutes of Recovery at zone recovery
4 minutes at cadence 85+ and zone super-LT
2 minutes of Recovery at zone recovery
4 minutes at cadence 85+ and zone super-LT

10 minutes of Recovery at zone recovery

Ride Fit Master Blaster

Author: Ride-Fit

Category: Explosive Power

Total Time: 00:35:12

Summary

Experience "real ride" action by getting the Ride Fit Master Blaster training video from http://www.ride-fit.com/Shopping/Ride-Fit-Master-Blaster.html?source=imo.... To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile
Start the workout @18 seconds into the video when the first tone is heard.
Its recommended that you activate "Silence Voice" in the app settings.

Intervals

1 minute 57 seconds at zone recovery [ERG watts = 45% of FTP]
1 minute 45 seconds at zone endurance [ERG watts = 63% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute 30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 110% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
2 minutes 30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 30 seconds at zone endurance [ERG watts = 64% of FTP]
3 minutes at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
2 minutes 30 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
2 minutes at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
30 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
30 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone sub-maximal [ERG watts = 126% of FTP]
4 minutes at zone recovery [ERG watts = 39% of FTP]

Ride Fit Warrior

Author: Ride-Fit

Category: Explosive Power

Total Time: 00:33:58

Summary

Experience "real ride" action by getting the Ride Fit Warrior training video from http://www.ride-fit.com/Shopping/Ride-Fit-Warrior.html?source=imobile. To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile
Start the workout @18 seconds into the video when the first tone is heard.
Its recommended that you activate "Silence Voice" in the app settings.

Intervals

1 minute 57 seconds at zone recovery [ERG watts = 39% of FTP]
1 minute 45 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
26 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone endurance [ERG watts = 64% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 110% of FTP]
15 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 82% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
10 seconds at zone endurance [ERG watts = 64% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 30 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute at zone sub-maximal [ERG watts = 125% of FTP]
26 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
19 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
15 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute 30 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
10 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
34 seconds at zone super-LT [ERG watts = 99% of FTP]
4 minutes 22 seconds at zone recovery [ERG watts = 51% of FTP]

Series 30" VO2MAX by TANITO

Author: albertoguindy

Category: Explosive Power

Total Time: 00:30:00

Summary

Intervals

10 minutes of Calentamiento at cadence 95 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
4 minutes of Enfriamiento at cadence 90 and zone sub-LT

Tabata 3 x 8

Author: abutts

Category: Explosive Power

Total Time: 01:30:00

Summary

Intervals

15 minutes of Warm up at zone endurance with heart rate endurance
20 seconds of 1 of 8
10 seconds of rest
20 seconds of 2 of 8
10 seconds of rest
20 seconds of 3 of 8
10 seconds of rest
20 seconds of 4 of 8
10 seconds of rest
20 seconds of 5 of 8
10 seconds of rest
20 seconds of 6 of 8
10 seconds of rest
20 seconds of 7 of 8
10 seconds of rest
20 seconds of 8 of 8
10 seconds of rest
10 minutes of recovery
20 seconds of 1 of 8
10 seconds of rest
20 seconds of 2 of 8
10 seconds of rest
20 seconds of 3 of 8
10 seconds of rest
20 seconds of 4 of 8
10 seconds of rest
20 seconds of 5 of 8
10 seconds of rest
20 seconds of 6 of 8
10 seconds of rest
20 seconds of 7 of 8
10 seconds of rest
20 seconds of 8 of 8
10 seconds of rest
10 minutes of recovery
20 seconds of 1 of 8
10 seconds of rest
20 seconds of 2 of 8
10 seconds of rest
20 seconds of 3 of 8
10 seconds of rest
20 seconds of 4 of 8
10 seconds of rest
20 seconds of 5 of 8
10 seconds of rest
20 seconds of 6 of 8
10 seconds of rest
20 seconds of 7 of 8
10 seconds of rest
20 seconds of 8 of 8
10 seconds of rest
10 minutes of recovery
33 minutes of cool down

VO2 Buildup

Author: abutts

Category: Explosive Power

Total Time: 00:56:00

Summary

Set your trainer to high resistance when you do these hard bursts. You don't want the wheel to spin on the roller.
Warmup 10 minutes
Then do do 8-12 x (30 seconds at Mid Level 4 FTP, 30 seconds Top of Level 4 FTP, 30 seconds Level 5 VO2 Max, 90-second recovery spin). Stay seated throughout.
Cool down 10 minutes

Intervals

10 minutes of Warmup [Fixed resistance 1]
30 seconds of Mid 4 [ERG watts = 97% of FTP]
30 seconds of High 4 [ERG watts = 103% of FTP]
30 seconds of VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 2 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 2 High 4 [ERG watts = 103% of FTP]
30 seconds of 2 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 3 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 3 High 4 [ERG watts = 103% of FTP]
30 seconds of 3 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 4 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 4 High 4 [ERG watts = 103% of FTP]
30 seconds of 4 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 5 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 5 High 4 [ERG watts = 103% of FTP]
30 seconds of 5 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 6 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 6 High 4 [ERG watts = 103% of FTP]
30 seconds of 6 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 7 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 7 High 4 [ERG watts = 103% of FTP]
30 seconds of 7 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 8 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 8 High 4 [ERG watts = 103% of FTP]
30 seconds of 8 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 9 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 9 High 4 [ERG watts = 103% of FTP]
30 seconds of 9 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 10 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 10 High 4 [ERG watts = 103% of FTP]
30 seconds of 10 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 11 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 11 High 4 [ERG watts = 103% of FTP]
30 seconds of 11 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 12 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 12 High 4 [ERG watts = 103% of FTP]
30 seconds of 12 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of Recovery
10 minutes of Cool Down [Fixed resistance 1]

VO2 Max Intervals

Author: Stumurray

Category: Explosive Power

Total Time: 01:17:00

Summary

Short bursts to boost VO2 max - critical in road races

Intervals

Block: Intervals 3min on, 3 off 117% FTP

3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117%(255=298W) FTP at cadence 80 to 90 and zone VO2-MAX

10 minutes of Recover at cadence choice and zone recovery

Block: Intervals @ 113-120%(255=288-306W)

2 minutes of Interval @ 113-120% (288-306W) at cadence 80 to 90 and zone VO2-MAX
2 minutes of Rest at cadence choice and zone recovery
2 minutes of 20% (288-306W) at cadence 80 to 90 and zone VO2-MAX
2 minutes of Rest at cadence choice and zone recovery
2 minutes of 20% (288-306W) at cadence 80 to 90 and zone VO2-MAX
2 minutes of Rest at cadence choice and zone recovery
2 minutes of 20% (288-306W) at cadence 80 to 90 and zone VO2-MAX

5 minutes of Cool down at cadence choice and zone recovery

VO2 Max intervals - 3 minutes x 5 reps

Author: deniskissane

Category: Explosive Power

Total Time: 01:07:00

Summary

These are going to hurt a bit :) Luckily they are over quickly. 20 minutes warmup in Zone 2, then 3 minutes at Zone 5 wattage or HR. 3 minutes recovery, then repeat for a total of 5 intervals. Cool down for at least 20 minutes. DON'T make the mistake of starting these off too hard and tapering off - the last should be just as intense as the first. Enjoy :)

Intervals

20 minutes [ERG watts = 65% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
20 minutes [ERG watts = 55% of FTP]

VO2 Start Effort and hold

Author: jack_cycling

Category: Explosive Power

Total Time: 01:16:00

Summary

Intervals

5 minutes of Warm up at cadence 100 and zone recovery
5 minutes of Warm up at cadence 100 and zone endurance
1 minute of Warm up at cadence 90 and zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
5 minutes of recovery at zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
5 minutes of recovery at zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
5 minutes of recovery at zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
5 minutes of recovery at zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
5 minutes of recovery at zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
10 minutes of Cool Down at zone recovery

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Explosive Power Workouts

1. HIIT , FTP 100% - 125% 1 minuut intervallen

1x20 threshold interval workout - with 1-minute hard efforts

2 sets of 10 x 30 second intervals (30 seconds on; 30 sec recovery)

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

20 min Hi Intensity workout GCN

20 Min Hi-Intensity Pyramid

3 sets of 5 x 60 second intervals (60 seconds on; 60 sec recovery)

3x3 VO2 Max Intervals

Block: Intervals 3min on, 3 off 117% FTP

Block: Threshold Intervals

5Z2x4r2Rs8

CX Micro Burst

Drive for the line (x4 set)

Block: Warm Up

Block: Blow Out

Block: Main set

FTP+ Super Threshold efforts

micro Burst

Micro Intervals and Attack Intervals

Block: 8 minutes of Micro-Intervals #1

Block: 22 minutes of Super-LT

Ride Fit Master Blaster

Ride Fit Warrior

Series 30" VO2MAX by TANITO

Tabata 3 x 8

VO2 Buildup

VO2 Max Intervals

Block: Intervals 3min on, 3 off 117% FTP

Block: Intervals @ 113-120%(255=288-306W)

VO2 Max intervals - 3 minutes x 5 reps

VO2 Start Effort and hold

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