Miscellaneous Workouts

*Short Race Warmup (TT and Crit) with Watt Zones

Author: coloroadie

Category: Misc.

Total Time: 00:41:00

Warm-Up for a short race (10 mile TT or 20-30 min Criterium)

5 minutes of Z1 Easy spin at zone recovery
5 minutes of Z2 Endurance pace at zone endurance
10 minutes of Upper Z2 to Low Z3 at zone sub-LT
5 minutes of Mid Z3 at zone sub-LT [ERG watts = 82% of FTP]
5 minutes of Mid Z3 to Z4 at zone lactate threshold
5 minutes of Z2 at zone endurance [ERG watts = 65% of FTP]

Block: 4x15sec at 1min rest

30 seconds of spin up at zone lactate threshold [ERG watts = 90% of FTP]
15 seconds of jump at zone VO2-MAX [ERG watts = 180% of FTP]
1 minute of recover at zone recovery [ERG watts = 50% of FTP]
15 seconds of jump at zone sub-maximal [ERG watts = 205% of FTP]
1 minute of recover at zone recovery [ERG watts = 50% of FTP]
15 seconds of jump at zone maximal [ERG watts = 220% of FTP]
1 minute of recover at zone recovery [ERG watts = 45% of FTP]
15 seconds of last jump at zone sub-maximal [ERG watts = 190% of FTP]
1 minute 30 seconds of recover 2min at zone recovery [ERG watts = 50% of FTP]

10x 30sec Sprints

Author: Hammy

Category: Misc.

Total Time: 01:01:00

Summary

Intervals

5 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
2 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 90 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 95 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
8 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
5 minutes of Zone 1 at cadence 95 and zone recovery [ERG watts = 50% of FTP]

15x1min

Author: laurenchandler

Category: Misc.

Total Time: 00:50:00

Summary

Intervals

2 minutes [ERG watts = 50% of FTP]
2 minutes [ERG watts = 60% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 75% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 75% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 75% of FTP]
5 minutes [ERG watts = 55% of FTP]
1 minute of 1 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 2 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 3 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 4 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 5 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 6 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 7 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 8 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 9 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 10 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 11 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 12 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 13 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 14 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 15 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
5 minutes [ERG watts = 50% of FTP]

1:30 Sub-LT Build

Author: fluxcap

Category: Misc.

Total Time: 01:45:00

Summary

Intervals

15 minutes of Warm-up (Z1) at zone recovery
20 minutes of Endurance Pace (Z2) at zone endurance

Block: 2 x 20 Build

2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
5 minutes of Active Recovery at zone recovery
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
5 minutes of Active Recovery at zone recovery

5 minutes of Zone 2 at zone endurance
15 minutes of Cool Down at zone recovery

2 x 10 Sub-LT with Overgear

Author: fluxcap

Category: Misc.

Total Time: 01:25:00

Summary

Intervals

10 minutes of Warmup at zone recovery
5 minutes of Endurace at zone endurance

Block: 2 x 7 Overgear

7 minutes of Overgear at zone lactate threshold
5 minutes of Active Recovery at zone endurance
7 minutes of Overgear at zone lactate threshold
5 minutes of Active Recovery at zone endurance

Block: 3 x 10 Sub-LT

10 minutes of Sub-LT at zone sub-LT
2 minutes of Active Recovery at zone recovery
10 minutes of Sub-LT at zone sub-LT
2 minutes of Active Recovery at zone recovery
10 minutes of Sub-LT at zone sub-LT
2 minutes of Active Recovery at zone recovery

10 minutes of Cool Down at zone recovery

2 x 20 min Tempo wahooo

Author: SCC

Category: Misc.

Total Time: 01:10:00

Summary

Intervals

5 minutes of warm up at zone recovery [ERG watts = 50% of FTP]
5 minutes of Warm up 2 at zone endurance [ERG watts = 55% of FTP]
20 minutes of Tempo at cadence 90 to 100 and zone sub-LT [ERG watts = 75% of FTP]
5 minutes of recovery at zone endurance [ERG watts = 60% of FTP]
20 minutes of Tempo at cadence 90 to 100 and zone sub-LT [ERG watts = 75% of FTP]
5 minutes of recovery at zone endurance [ERG watts = 60% of FTP]
5 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
5 minutes of cool down at zone recovery [ERG watts = 55% of FTP]

2 x 20 Threshold intervals (90% FTP)

Author: coachtommy

Category: Misc.

Total Time: 01:00:00

Summary

Intervals

10 minutes of Warmup [ERG watts = 60% of FTP]
20 minutes of Work Interval 1 [ERG watts = 90% of FTP]
5 minutes of Rest [ERG watts = 50% of FTP]
20 minutes of Work Interval 2
5 minutes of Cooldown [ERG watts = 60% of FTP]

2 x 40 Tempo Workout 2

Author: coachtommy

Category: Misc.

Total Time: 01:40:00

Summary

Intervals

5 minutes of Warmup [ERG watts = 50% of FTP]
5 minutes of Warmup 2 [ERG watts = 60% of FTP]
40 minutes of Tempo [ERG watts = 75% of FTP]
5 minutes of Rest [ERG watts = 50% of FTP]
40 minutes of Tempo [ERG watts = 75% of FTP]
5 minutes of Cooldown

20 x (30+30sec) - As a % of 5min power

Author: xbgs351

Category: Misc.

Total Time: 00:50:00

Summary

20 x(30+30sec)
30 sec @ 100% 5 minute power
30 sec @50% 5 minute power

***You must enter your current 5 minute power as your 'Threshold Watts(FTP)' on your iPhone and select 'Override server' ***

Intervals

1 minute of WU1 - Slow ramp for 10 minutes [ERG watts = 40% of FTP]
1 minute of WU2 [ERG watts = 43% of FTP]
1 minute of WU3 [ERG watts = 46% of FTP]
1 minute of WU4 [ERG watts = 49% of FTP]
1 minute of WU5 [ERG watts = 52% of FTP]
1 minute of WU6 [ERG watts = 55% of FTP]
1 minute of WU7 [ERG watts = 60% of FTP]
1 minute of WU8 [ERG watts = 65% of FTP]
1 minute of WU9 [ERG watts = 70% of FTP]
1 minute of WU10 [ERG watts = 75% of FTP]
10 minutes of Ten minute of steady warm up [ERG watts = 50% of FTP]
30 seconds of 1. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 1. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 2. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 2. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 3. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 3. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 4. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 4. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 6. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 6. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 7. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 7. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 8. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 8. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 9. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 9. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 10. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 10. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 11. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 11. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 12. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 12. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 13. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 13. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 14. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 14. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 15. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 15. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 16. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 16. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 17. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 17. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 18. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 18. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 19. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 19. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 20. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 20. 50% of 5' power [ERG watts = 50% of FTP]
10 minutes of Recovery - All Done [ERG watts = 35% of FTP]

2TP Intervals - 4 x 7mins

Author: Zw426p

Category: Misc.

Total Time: 01:00:00

Summary

Intervals

10 minutes of Warm up;build at cadence 80 to 95
30 seconds of Build 1/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 2/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 3/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 4/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 5/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
7 minutes of FTP 1/4 at cadence 90 to 95 [ERG watts = 105% of FTP]
1 minute 45 seconds of EZ Spin
7 minutes of FTP 2/4 at cadence 90 to 95 [ERG watts = 105% of FTP]
1 minute 45 seconds of EZ Spin
7 minutes of FTP 3/4 at cadence 90 to 95 [ERG watts = 105% of FTP]
1 minute 45 seconds of EZ Spin
7 minutes of FTP 4/4 at cadence 90 to 95 [ERG watts = 105% of FTP]
1 minute 45 seconds of EZ Spin
10 minutes of Cool down EZ Spin

2x 10min 95pct FTP

Author: Hammy

Category: Misc.

Total Time: 01:00:00

Summary

Intervals

5 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
2 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
3 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 55% of FTP]
10 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 95% of FTP]
10 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
10 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 95% of FTP]
10 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 3 at cadence 95 and zone sub-LT [ERG watts = 80% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]

2x 15min Zone 3

Author: Hammy

Category: Misc.

Total Time: 01:00:00

Summary

Intervals

5 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 2 at cadence 95 and zone endurance [ERG watts = 60% of FTP]
15 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
10 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
15 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 2 at cadence 95 [ERG watts = 60% of FTP]

2x 15min Zone 4 90pct FTP

Author: Hammy

Category: Misc.

Total Time: 01:00:00

Summary

Intervals

5 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
15 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 90% of FTP]
10 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
15 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 90% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]

2x 20min Zone 4 90pct FTP

Author: Hammy

Category: Misc.

Total Time: 01:00:00

Summary

Intervals

10 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
20 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 90% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
20 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 90% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]

2x20 Sub-LT

Author: fluxcap

Category: Misc.

Total Time: 01:45:00

Summary

Intervals

15 minutes of Warm-up at zone recovery [ERG watts = 55% of FTP]
20 minutes of Endurance at zone endurance [ERG watts = 83% of FTP]

Block: 2x20 Sub-LT

5 minutes of Zone 3 at zone sub-LT [ERG watts = 87% of FTP]
5 minutes of Zone 4 at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Zone 3 at zone sub-LT [ERG watts = 87% of FTP]
5 minutes of Zone 4 at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Recovery at zone recovery [ERG watts = 55% of FTP]

Block: 2x20 Sub-LT

5 minutes of Zone 3 at zone sub-LT [ERG watts = 87% of FTP]
5 minutes of Zone 4 at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Zone 3 at zone sub-LT [ERG watts = 87% of FTP]
5 minutes of Zone 4 at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Recovery at zone recovery [ERG watts = 55% of FTP]

5 minutes of Zone 2 Cool Down at zone endurance [ERG watts = 83% of FTP]
15 minutes of Zone 1 Cool Down [ERG watts = 55% of FTP]

3 mins at 90% FTP

Author: DHarwood

Category: Misc.

Total Time: 01:05:00

Summary

8 sets

Intervals

10 minutes of Warmup [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
3 minutes of Recover [ERG watts = 20% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
10 minutes of Cooldown [ERG watts = 20% of FTP]

3 x 8min @105%FTP - 5min rest

Author: silicon

Category: Misc.

Total Time: 01:04:00

Summary

Warm up:
? 5 minutes @ 50% FTP
? 5 minutes @ 60% FTP
? 5 minutes @ 70% FTP
? 5 minutes @ 55% FTP
Main Set:
? 8 minutes @ 105% FTP
? 5 minutes @ 45% FTP
? 8 minutes @ 105% FTP
? 5 minutes @ 45% FTP
? 8 minutes @ 105% FTP
Cool Down:
? 10 minutes @ 50% FTP

Intervals

5 minutes of Warm Up - 5 minutes @ 50% FTP [ERG watts = 50% of FTP]
5 minutes of Warm Up - 5 minutes @ 60% FTP [ERG watts = 60% of FTP]
5 minutes of Warm Up - 5 minutes @ 70% FTP [ERG watts = 70% of FTP]
5 minutes of Warm Up - 5 minutes @ 55% FTP [ERG watts = 55% of FTP]
8 minutes of 1st - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
5 minutes of Recovery - 5 minutes @ 45% FTP [ERG watts = 45% of FTP]
8 minutes of 2nd - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
5 minutes of Recovery - 5 minutes @ 45% FTP [ERG watts = 45% of FTP]
8 minutes of Last one! - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
10 minutes of Warm down - 10 minutes @ 50% FTP [ERG watts = 50% of FTP]

3x 10min 95pct FTP

Author: Hammy

Category: Misc.

Total Time: 01:00:00

Summary

Intervals

5 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
2 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
3 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 55% of FTP]
10 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
10 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
10 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 95% of FTP]
10 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]

4 x (5min @105%FTP \ 5min rest)

Author: silicon

Category: Misc.

Total Time: 01:05:30

Summary

Warm up:
# 5 minutes @ 50% FTP
# 5 minutes @ 60% FTP
# 5 minutes @ 70% FTP (including 3x30s surges)
# 5 minutes @ 55% FTP
Main Set:
# 5 minutes @ 105% FTP
# 5 minutes @ 45% FTP
# 5 minutes @ 105% FTP
# 5 minutes @ 45% FTP
# 5 minutes @ 105% FTP
# 5 minutes @ 45% FTP
# 5 minutes @ 105% FTP
Cool Down:
# 10 minutes @ 50% FTP

Intervals

5 minutes of Warm Up - 5 minutes @ 50% FTP [ERG watts = 50% of FTP]
5 minutes of Warm Up - 5 minutes @ 60% FTP [ERG watts = 60% of FTP]
30 seconds of Surge 30s [ERG watts = 100% of FTP]
2 minutes of Warm Up - 2 minutes @ 70% FTP [ERG watts = 70% of FTP]
30 seconds of Surge 30s [ERG watts = 100% of FTP]
2 minutes of Warm Up - 2 minutes @ 70% FTP [ERG watts = 70% of FTP]
30 seconds of Surge 30s [ERG watts = 100% of FTP]
5 minutes of Warm Up - 5 minutes @ 55% FTP [ERG watts = 55% of FTP]
5 minutes of 1st - 5 minutes @ 105% FTP [ERG watts = 105% of FTP]
5 minutes of Recovery - 5 minutes @ 45% FTP [ERG watts = 45% of FTP]
5 minutes of 2nd - 5 minutes @ 105% FTP [ERG watts = 105% of FTP]
5 minutes of Recovery - 5 minutes @ 45% FTP [ERG watts = 45% of FTP]
5 minutes of 3rd - 5 minutes @ 105% FTP [ERG watts = 105% of FTP]
5 minutes of Recovery - 5 minutes @ 45% FTP [ERG watts = 45% of FTP]
5 minutes of Last one! - 5 minutes @ 105% FTP [ERG watts = 105% of FTP]
10 minutes of Warm down - 10 minutes @ 50% FTP [ERG watts = 50% of FTP]

4 x 4 Minute VO2 Max intervals

Author: deniskissane

Category: Misc.

Total Time: 01:12:00

Summary

These are going to hurt a bit :) Luckily they are over quickly. 20 minutes warmup in Zone 2, then 4 minutes at Zone 5 wattage or HR. 4 minutes recovery, then repeat. This is one set.
Rest (spin easy) for 8 minutes, then a second set.
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

5 minutes [ERG watts = 50% of FTP]
15 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 93% of FTP]
4 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 93% of FTP]
8 minutes [ERG watts = 50% of FTP]
4 minutes [ERG watts = 93% of FTP]
4 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 93% of FTP]
15 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 50% of FTP]

4 x 8min @105%FTP - 2min rest

Author: silicon

Category: Misc.

Total Time: 01:08:00

Summary

Warm up:
? 5 minutes @ 50% FTP
? 5 minutes @ 60% FTP
? 5 minutes @ 70% FTP
? 5 minutes @ 55% FTP
Main Set:
? 8 minutes @ 105% FTP
? 2 minutes @ 50% FTP
? 8 minutes @ 105% FTP
? 2 minutes @ 50% FTP
? 8 minutes @ 105% FTP
? 2 minutes @ 50% FTP
? 8 minutes @ 105% FTP
Cool Down:
? 10 minutes @ 60% FTP

Intervals

5 minutes of Warm Up - 5 minutes @ 50% FTP [ERG watts = 50% of FTP]
5 minutes of Warm Up - 5 minutes @ 60% FTP [ERG watts = 60% of FTP]
5 minutes of Warm Up - 5 minutes @ 70% FTP [ERG watts = 70% of FTP]
5 minutes of Warm Up - 5 minutes @ 55% FTP [ERG watts = 55% of FTP]
8 minutes of 1st - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
2 minutes of Recovery - 2 minutes @ 50% FTP [ERG watts = 50% of FTP]
8 minutes of 2nd - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
2 minutes of Recovery - 2 minutes @ 50% FTP [ERG watts = 50% of FTP]
8 minutes of 3rd - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
2 minutes of Recovery - 2 minutes @ 50% FTP [ERG watts = 50% of FTP]
8 minutes of Last one! - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
10 minutes of Warm down - 10 minutes @ 60% FTP [ERG watts = 60% of FTP]

4 x 8min FTP

Author: MichaelSeifert

Category: Misc.

Total Time: 01:14:00

Summary

Intervals

15 minutes of Warm Up at cadence 80 and zone endurance
8 minutes of FTW at cadence 80 and zone lactate threshold
4 minutes of Recovery at cadence 80 and zone recovery
8 minutes of FTW at cadence 80 and zone lactate threshold
4 minutes of Recovery at zone recovery
8 minutes of FTW at cadence 80 and zone lactate threshold
4 minutes of Recovery at zone recovery
8 minutes of FTW at cadence 80 and zone lactate threshold
15 minutes of Cool Down at cadence 80 and zone endurance

4 x[5x(30+30sec)] - As a % of 5min power

Author: xbgs351

Category: Misc.

Total Time: 00:55:00

Summary

4 x[5x(30+30sec)]
30 sec @ 100% 5 minute power
30 sec @50% 5 minute power

***You must enter your current 5 minute power as your 'Threshold Watts(FTP)' on your iPhone and select 'Override server' ***

Intervals

1 minute of WU1 [ERG watts = 40% of FTP]
1 minute of WU2 [ERG watts = 43% of FTP]
1 minute of WU3 [ERG watts = 46% of FTP]
1 minute of WU4 [ERG watts = 49% of FTP]
1 minute of WU5 [ERG watts = 52% of FTP]
1 minute of WU6 [ERG watts = 55% of FTP]
1 minute of WU7 [ERG watts = 60% of FTP]
1 minute of WU8 [ERG watts = 65% of FTP]
1 minute of WU9 [ERG watts = 70% of FTP]
1 minute of WU10 [ERG watts = 75% of FTP]
5 minutes of WU10 [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 1. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 1. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 2. 100% [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 2. 50% [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 3. 100% [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 3. 50% [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 4. 100% [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 4. 50% [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 5. 100% [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 5. 50% [ERG watts = 50% of FTP]
5 minutes of Recovery - 1 down, 3 to go [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 1. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 1. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 2. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 2. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 3. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 3. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 4. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 4. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 5. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 5. 50% of 5' power [ERG watts = 50% of FTP]
5 minutes of Recovery - 2 down, 2 to go [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 1. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 1. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 2. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 2. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 3. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 3. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 4. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 4. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 5. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 5. 50% of 5' power [ERG watts = 50% of FTP]
5 minutes of Recovery - 3 down, 1 to go [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 1. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 1. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 2. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 2. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 3. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 3. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 4. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 4. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 5. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 5. 50% of 5' power [ERG watts = 50% of FTP]
5 minutes of Recovery - All Done [ERG watts = 35% of FTP]

5 intervals at VO2 Max

Author: 511023985726959@facebook

Category: Misc.

Total Time: 00:31:00

Summary

Intervals

5 minutes of warmup at zone recovery
5 minutes of interval at zone endurance
2 minutes of interval at zone VO2-MAX
2 minutes of recover at zone recovery
2 minutes of interval at zone VO2-MAX
2 minutes of recover at zone recovery
2 minutes of interval at zone VO2-MAX
2 minutes of recover at zone recovery
2 minutes of interval at zone VO2-MAX
2 minutes of recover at zone recovery
2 minutes of interval at zone VO2-MAX
3 minutes of recover at zone recovery

5X5 Bike Intervals - 6 intervals

Author: delburro

Category: Misc.

Total Time: 01:40:00

Summary

Intervals

15 minutes of Easy Spin at cadence 92 [ERG watts = 115% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
5 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
5 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
5 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
5 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
15 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
30 seconds of Spin Up at cadence 94 [ERG watts = 175% of FTP]
4 minutes 30 seconds of Interval at cadence 94 [ERG watts = 225% of FTP]
15 minutes of Easy Spin at cadence 92 [ERG watts = 120% of FTP]
5 minutes of Cool Down at cadence 80 [ERG watts = 110% of FTP]

6x 30sec Sprints

Author: Hammy

Category: Misc.

Total Time: 01:00:00

Summary

Intervals

5 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
2 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
8 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
7 minutes of Zone 1 at cadence 90 and zone endurance [ERG watts = 55% of FTP]
5 minutes of Zone 1 at cadence 95 and zone recovery [ERG watts = 50% of FTP]

8x 30sec Sprints

Author: Hammy

Category: Misc.

Total Time: 01:01:00

Summary

Intervals

5 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
2 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
8 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
5 minutes of Zone 1 at cadence 95 and zone recovery [ERG watts = 50% of FTP]

9 by 3 by 3

Author: SolarKitty

Category: Misc.

Total Time: 02:00:00

Summary

9x3x3

Intervals

15 minutes of Warmup at zone recovery
10 minutes of Warmup 2 at zone endurance
5 minutes of Begin at zone sub-LT
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
39 minutes of Recover at zone endurance

Barnes -1 x10min spin + 8 x 30-20-10

Author: barnsey_84

Category: Misc.

Total Time: 00:48:00

Summary

Intervals

15 minutes at zone recovery [ERG watts = 47% of FTP]
10 minutes at zone sub-LT [ERG watts = 88% of FTP]
3 minutes at zone endurance [ERG watts = 65% of FTP]
2 minutes at zone endurance [ERG watts = 65% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 87% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
10 minutes at zone recovery [ERG watts = 47% of FTP]

Billats

Author: mdwhaley

Category: Misc.

Total Time: 01:01:00

Summary

A shorter warmup and then billats

Intervals

2 minutes of warmup 1 [ERG watts = 40% of FTP]
2 minutes of warmup 2 [ERG watts = 60% of FTP]
3 minutes of warmup 3 [ERG watts = 85% of FTP]
15 seconds of billat warmup [ERG watts = 130% of FTP]
3 minutes of cool it [ERG watts = 50% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
2 minutes 45 seconds of Rest [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
2 minutes 45 seconds of Rest [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
2 minutes 45 seconds of Rest [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
2 minutes 45 seconds of Rest [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
4 minutes 15 seconds of Cooldown [ERG watts = 50% of FTP]

BT 2 x 10 8 x 30 20 10

Author: 10154934783935423@facebook

Category: Misc.

Total Time: 01:01:00

Summary

BT session

Intervals

15 minutes of Hold @ 47% at zone recovery [ERG watts = 47% of FTP]
10 minutes of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
3 minutes of Hold @ 65% at zone endurance [ERG watts = 65% of FTP]
10 minutes of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
3 minutes of Hold @ 65% at zone endurance [ERG watts = 65% of FTP]
2 minutes of Hold @ 65% at zone endurance [ERG watts = 65% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
10 minutes of Hold @ 47% at zone recovery [ERG watts = 47% of FTP]

Coach Sufferfest Local Hero

Author: erutangis

Category: Misc.

Total Time: 01:18:47

Summary

This is my rebuild of Sufferfest Local Hero. It's designed for Kickr.

Intervals

1 minute 30 seconds at zone recovery [ERG watts = 20% of FTP]
2 minutes 18 seconds at zone recovery [ERG watts = 30% of FTP]
5 minutes 2 seconds at zone recovery [ERG watts = 50% of FTP]
34 seconds at zone recovery [ERG watts = 30% of FTP]
16 seconds at zone recovery [ERG watts = 50% of FTP]
31 seconds at zone endurance [ERG watts = 75% of FTP]
29 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute 1 seconds at zone endurance [ERG watts = 75% of FTP]
44 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 40 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 17 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 25 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
41 seconds at zone sub-LT [ERG watts = 91% of FTP]
3 minutes 19 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute 20 seconds at zone super-LT [ERG watts = 100% of FTP]
1 minute 38 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 10 seconds at zone recovery [ERG watts = 35% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 10 seconds at zone recovery [ERG watts = 35% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 15 seconds at zone recovery [ERG watts = 35% of FTP]
13 seconds at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes 49 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 11 seconds at zone recovery [ERG watts = 35% of FTP]
2 minutes 59 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 43 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
15 seconds at zone sub-maximal [ERG watts = 130% of FTP]
1 minute 52 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
35 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
15 seconds at zone sub-maximal [ERG watts = 130% of FTP]
53 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
41 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
16 seconds at zone sub-maximal [ERG watts = 130% of FTP]
1 minute 3 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
39 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
16 seconds at zone sub-maximal [ERG watts = 130% of FTP]
47 seconds at zone recovery [ERG watts = 35% of FTP]

Coach Sufferfest The Long Scream

Author: erutangis

Category: Misc.

Total Time: 00:36:00

Summary

My take on this sufferfest video with better timings and recovery. Start as soon as the video starts and align timing during warm up.

Intervals

2 minutes at zone recovery [ERG watts = 20% of FTP]
1 minute 23 seconds at zone recovery [ERG watts = 50% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
9 seconds at zone endurance [ERG watts = 82% of FTP]
48 seconds at zone sub-LT [ERG watts = 91% of FTP]
9 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute 22 seconds at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 35 seconds at zone lactate threshold [ERG watts = 95% of FTP]
43 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone sub-LT [ERG watts = 91% of FTP]
37 seconds at zone super-LT [ERG watts = 100% of FTP]
8 seconds at zone sub-LT [ERG watts = 91% of FTP]
16 seconds at zone super-LT [ERG watts = 100% of FTP]
5 seconds at zone sub-LT [ERG watts = 91% of FTP]
4 seconds at zone super-LT [ERG watts = 100% of FTP]
5 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 18 seconds at zone super-LT [ERG watts = 100% of FTP]
8 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 54 seconds at zone super-LT [ERG watts = 100% of FTP]
1 minute 44 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
7 seconds at zone super-LT [ERG watts = 100% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
7 seconds at zone super-LT [ERG watts = 100% of FTP]
1 minute 33 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
7 seconds at zone super-LT [ERG watts = 100% of FTP]
52 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
5 seconds at zone super-LT [ERG watts = 100% of FTP]
2 minutes 23 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
6 seconds at zone super-LT [ERG watts = 100% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
11 seconds at zone super-LT [ERG watts = 100% of FTP]
54 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
6 seconds at zone super-LT [ERG watts = 102% of FTP]
47 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
10 seconds at zone super-LT [ERG watts = 102% of FTP]
1 minute 2 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
6 seconds at zone super-LT [ERG watts = 102% of FTP]
2 minutes 39 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
6 seconds at zone super-LT [ERG watts = 102% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
6 seconds at zone super-LT [ERG watts = 102% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
11 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
54 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
7 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
7 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
18 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
17 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 38 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone recovery [ERG watts = 20% of FTP]

CP Thr1

Author: MMike

Category: Misc.

Total Time: 00:44:00

Summary

Cadence Power Threshold 1 cyclist magazine

Intervals

10 minutes of Std Warmup to 80% at cadence 90 with heart rate endurance
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
5 minutes of warmdown at cadence 85 to 95 with heart rate recovery

D16

Author: 100000215886869@facebook

Category: Misc.

Total Time: 01:28:21

Summary

Intervals

1 minute 40 seconds at zone recovery [ERG watts = 20% of FTP]
1 minute at zone endurance [ERG watts = 59% of FTP]
1 minute 21 seconds at zone endurance [ERG watts = 65% of FTP]
1 minute at zone endurance [ERG watts = 65% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 72% of FTP]
1 minute at zone endurance [ERG watts = 72% of FTP]
43 seconds at zone endurance [ERG watts = 81% of FTP]
1 minute at zone endurance [ERG watts = 81% of FTP]
25 seconds at zone sub-LT [ERG watts = 90% of FTP]
1 minute at zone sub-LT [ERG watts = 90% of FTP]
10 seconds at zone super-LT [ERG watts = 100% of FTP]
3 minutes at zone endurance [ERG watts = 55% of FTP]
3 minutes 58 seconds at zone super-LT [ERG watts = 99% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
4 minutes 32 seconds at zone lactate threshold [ERG watts = 96% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
5 minutes at zone sub-LT [ERG watts = 94% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
4 minutes 27 seconds at zone lactate threshold [ERG watts = 97% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 58 seconds at zone super-LT [ERG watts = 99% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 32 seconds at zone super-LT [ERG watts = 102% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 32 seconds at zone super-LT [ERG watts = 102% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 37 seconds at zone super-LT [ERG watts = 101% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 21 seconds at zone super-LT [ERG watts = 103% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 9 seconds at zone super-LT [ERG watts = 104% of FTP]
5 minutes at zone endurance [ERG watts = 55% of FTP]

Descending pyramid intervals - VO2 Max

Author: deniskissane

Category: Misc.

Total Time: 01:10:30

Summary

VO2 Max intervals of a different flavor :)

Solid warmup

5' @ 110% ftp
5' rest
4' @ 115% ftp
4' rest
3' @ 120% ftp
3' rest
2' @ 125% ftp
2' rest
1' @ 150% ftp (max)
1' rest
30" @ 150+% ftp (max)

Ride home gently :)

Tough to hit all these targets - so pace yourself well and stay focused. Good luck!

Intervals

5 minutes [ERG watts = 55% of FTP]
15 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 100% of FTP]
5 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 105% of FTP]
4 minutes [ERG watts = 65% of FTP]
3 minutes [ERG watts = 115% of FTP]
3 minutes [ERG watts = 65% of FTP]
2 minutes [ERG watts = 120% of FTP]
2 minutes [ERG watts = 65% of FTP]
1 minute [ERG watts = 150% of FTP]
1 minute [ERG watts = 65% of FTP]
30 seconds [ERG watts = 150% of FTP]
15 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 55% of FTP]

Downward Spiral

Author: abutts

Category: Misc.

Total Time: 01:00:00

Summary

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

Intervals

15 minutes of Warmup
2 minutes of 120 Sec go for 135 [ERG watts = 135% of FTP]
2 minutes of rest at zone recovery
1 minute 45 seconds of 105 sec go for 138 [ERG watts = 138% of FTP]
1 minute 45 seconds of rest at zone recovery
1 minute 30 seconds of 90 secs go for 141 [ERG watts = 141% of FTP]
1 minute 30 seconds of rest at zone recovery
1 minute 15 seconds of 75 secs go for 145 [ERG watts = 145% of FTP]
1 minute 15 seconds of rest at zone recovery
1 minute of 60 secs 150% [ERG watts = 150% of FTP]
1 minute of rest at zone recovery
45 seconds of 45 secs go for 163 [ERG watts = 163% of FTP]
45 seconds of rest at zone recovery
30 seconds of 30 secs go [ERG watts = 175% of FTP]
30 seconds of rest at zone recovery
15 seconds of 15 ALL OUT!! [Fixed resistance 7]
15 seconds of rest at zone recovery
2 minutes of 120 Sec [ERG watts = 135% of FTP]
2 minutes of rest at zone recovery
1 minute 45 seconds of 105 sec go for 138 [ERG watts = 138% of FTP]
1 minute 45 seconds of rest at zone recovery
1 minute 30 seconds of 90 secs go for 141 [ERG watts = 141% of FTP]
1 minute 30 seconds of rest at zone recovery
1 minute 15 seconds of 75 secs go for 145 [ERG watts = 145% of FTP]
1 minute 15 seconds of rest at zone recovery
1 minute of 60 secs 150% [ERG watts = 150% of FTP]
1 minute of rest at zone recovery
45 seconds of 45 secs go for 163 [ERG watts = 163% of FTP]
45 seconds of rest at zone recovery
30 seconds of 30 secs go [ERG watts = 175% of FTP]
30 seconds of rest at zone recovery
15 seconds of 15 ALL OUT!! [Fixed resistance 7]
15 seconds of rest at zone recovery
9 minutes of CD [Fixed resistance 1]

Hatfield

Author: mdwhaley

Category: Misc.

Total Time: 00:30:00

Summary

2nd attempt at creating a workout that feels more like a ride. Hatfield Rd at Scioto Trails

Intervals

1 minute 30 seconds of Warmup [ERG watts = 30% of FTP]

Block: 199 A Climb

20 seconds [ERG watts = 75% of FTP]
10 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 200% of FTP]
10 seconds [ERG watts = 100% of FTP]
20 seconds [ERG watts = 75% of FTP]
10 seconds [ERG watts = 50% of FTP]
20 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 150% of FTP]
5 seconds [ERG watts = 175% of FTP]
5 seconds [ERG watts = 200% of FTP]
5 seconds [ERG watts = 175% of FTP]
10 seconds [ERG watts = 150% of FTP]
10 seconds [ERG watts = 125% of FTP]
15 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 75% of FTP]
20 seconds [ERG watts = 100% of FTP]
15 seconds [ERG watts = 125% of FTP]
10 seconds [ERG watts = 150% of FTP]
5 seconds [ERG watts = 175% of FTP]
5 seconds [ERG watts = 200% of FTP]
5 seconds [ERG watts = 175% of FTP]
20 seconds [ERG watts = 150% of FTP]
10 seconds [ERG watts = 125% of FTP]
10 seconds [ERG watts = 150% of FTP]
20 seconds [ERG watts = 125% of FTP]
10 seconds [ERG watts = 150% of FTP]
10 seconds [ERG watts = 125% of FTP]
20 seconds [ERG watts = 100% of FTP]

Block: Hatfield Rollers

30 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 50% of FTP]
1 minute [ERG watts = 25% of FTP]
30 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 50% of FTP]
1 minute [ERG watts = 25% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 150% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 25% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 25% of FTP]
10 seconds [ERG watts = 75% of FTP]
20 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 200% of FTP]
10 seconds [ERG watts = 100% of FTP]
1 minute [ERG watts = 50% of FTP]

Block: Hatfield Rollers

30 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 50% of FTP]
1 minute [ERG watts = 25% of FTP]
30 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 50% of FTP]
1 minute [ERG watts = 25% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 150% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 25% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 25% of FTP]
10 seconds [ERG watts = 75% of FTP]
20 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 200% of FTP]
10 seconds [ERG watts = 100% of FTP]
1 minute [ERG watts = 50% of FTP]

Block: Hatfield Descent

35 seconds [ERG watts = 100% of FTP]
5 seconds [ERG watts = 200% of FTP]
5 seconds [ERG watts = 250% of FTP]
5 seconds [ERG watts = 200% of FTP]
10 seconds [ERG watts = 150% of FTP]
20 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 75% of FTP]
2 minutes [ERG watts = 50% of FTP]
2 minutes [ERG watts = 25% of FTP]

Hill repeats

Author: Doc359

Category: Misc.

Total Time: 00:53:00

Summary

Intervals

10 minutes of Warm up at zone recovery
1 minute of Interval at zone super-LT
2 minutes of Interval at zone lactate threshold
3 minutes of Interval at zone sub-LT
3 minutes of Recovery at zone recovery
1 minute of Interval at zone super-LT
2 minutes of Interval at zone lactate threshold
3 minutes of Interval at zone sub-LT
3 minutes of Recovery at zone recovery
1 minute of Interval at zone super-LT
2 minutes of Interval at zone lactate threshold
3 minutes of Interval at zone sub-LT
3 minutes of Recovery at zone recovery
1 minute of Interval at zone super-LT
2 minutes of Interval at zone lactate threshold
3 minutes of Interval at zone sub-LT
10 minutes of Recovery

leg opener

Author: sorapp

Category: Misc.

Total Time: 00:45:00

Summary

Intervals

15 minutes of warm up [ERG watts = 45% of FTP]
1 minute of hardest [ERG watts = 145% of FTP]
6 minutes of recover [ERG watts = 45% of FTP]
1 minute 30 seconds of harder [ERG watts = 125% of FTP]
6 minutes of recover [ERG watts = 45% of FTP]
1 minute of hard [ERG watts = 115% of FTP]
14 minutes 30 seconds of coll down [ERG watts = 45% of FTP]


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Block: 4x15sec at 1min rest

Block: 2 x 20 Build

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Block: 199 A Climb

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Block: Hatfield Rollers

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