Public Workouts by Rating

Indoor Stage Race

From http://cadencecycling.com

CADENCE INDOOR STAGE RACE!!

10:00 Warm Up and Calibrate

STAGE 1 - Prologue TT (uphill - use climbing blocks)

STAGE 2 - Road Race, Breakaway, and Race Winning Attack

STAGE 3 - Criterium with Sprint Finish

Cool Down - 10 min

Total Time: 01:02:15

Category: Sustained Power

Author: Ransom

Intervals

10 minutes of Warm-Up at zone recovery

Block: 8 minutes of FCAD/ Warm-Up

2 minutes of Fast Cadence at cadence 100 to 110 and zone endurance
2 minutes of Fast Cadence at cadence 110 to 120 and zone endurance
2 minutes of Fast Cadence at cadence 90 to 100 and zone sub-LT
2 minutes of Fast Cadence at cadence 100 and zone lactate threshold

2 minutes of Recovery at zone recovery

Block: 7 minutes of Stage 1: Prologue TT

15 seconds at zone sub-maximal
5 minutes 45 seconds at cadence 80+ and zone super-LT
1 minute at cadence 90+ and zone VO2-MAX

3 minutes at zone recovery

Block: 10 minutes of Stage 2: Road Race

3 minutes at cadence 90 to 100 and zone sub-LT
1 minute at cadence 100 and zone lactate threshold
1 minute at cadence 90 to 100 and zone sub-LT
10 seconds of SPRINT at cadence 100+ and zone maximal
20 seconds at cadence 100+ and zone VO2-MAX
1 minute at cadence 90 to 100 and zone super-LT
1 minute at cadence 90 to 100 and zone lactate threshold
15 seconds of Sprint at cadence 100+ and zone maximal
45 seconds at cadence 100 and zone VO2-MAX
1 minute at cadence 100 and zone super-LT
30 seconds of Sub Max to MAX at cadence 100+ and zone sub-maximal

3 minutes at zone recovery

Block: 9 minutes 15 seconds of Stage 3: Criterium

30 seconds at cadence 100+ and zone sub-maximal
15 seconds at cadence 90 to 100 and zone lactate threshold
15 seconds at cadence 90 to 100 and zone sub-LT
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone sub-LT
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone endurance
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone sub-LT
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone endurance
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone sub-LT
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone sub-LT
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone endurance
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone sub-LT
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at cadence 100+ and zone sub-maximal
15 seconds of SPRINT at zone maximal

10 minutes of Cool Down at zone recovery

Technique, Perceived Exertion

From http://cadencecycling.com

Goals of workout:
Technique
Application of Perceived Exertion

Warm Up and Calibrate
Fast Cadence/Over Gear
SubLT - Zone 3 Effort
VO2 Max Effort - Zone 5
Lactate Threshold/SuperLT Effort - Zone 4a and 4b
SubMax Effort - Zone 6
Cool Down

Total Time: 01:11:30

Category: Sustained Power

Author: Ransom

Intervals

10 minutes of Warm-Up at zone recovery

Block: 12 minutes of Fast-Cadence & Over-Gear

2 minutes of Fast-Cadence at cadence 110 to 120 and zone endurance
2 minutes of Over-Gear at cadence 50 to 60 and zone lactate threshold
2 minutes of Fast-Cadence at cadence 120 to 130 and zone endurance
2 minutes of Over-Gear at cadence 50 to 60 and zone lactate threshold
2 minutes of Fast-Cadence at cadence 130 to 140 and zone endurance
2 minutes of Over-Gear at cadence 50 to 60 and zone lactate threshold

3 minutes at cadence 80 to 100 and zone recovery

Block: 10 minutes of Sub-LT

3 minutes at cadence 70 to 80 and zone sub-LT
2 minutes at cadence 90 to 100 and zone sub-LT
2 minutes at cadence 80 to 90 and zone sub-LT
3 minutes at cadence 90 to 100 and zone sub-LT

4 minutes at zone recovery
4 minutes at cadence 90 to 110 and zone VO2-MAX
3 minutes at cadence 80 to 100 and zone recovery

Block: 10 minutes of LT & Super-LT

3 minutes at cadence 80 to 90 and zone lactate threshold
2 minutes at cadence 90 to 100 and zone super-LT
3 minutes at cadence 80 to 90 and zone lactate threshold
2 minutes at cadence 90 to 100 and zone super-LT

3 minutes at cadence 80 to 100 and zone recovery

Block: 2 minutes 30 seconds of Sub-maximal

1 minute at cadence 100+ and zone sub-maximal
1 minute at cadence 80 to 100 and zone recovery
30 seconds at cadence 100+ and zone sub-maximal

10 minutes of Cool-Down at zone recovery

Micro Intervals and Attack Intervals

From http://cadencecycling.com

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

Total Time: 01:09:45

Category: Explosive Power

Author: Ransom

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

5 minute VO2-Max Intervals

This is a classic workout for all endurance sports. I used it for rowing where 5 minutes is close to the race distance but it's a staple for cycling, XC ski and running when building aerobic capacity is the goal.

During the warm-up do some accelerations and several one minute periods at LT intensity.

Total Time: 01:05:00

Category: Sustained Power

Author: imi_admin

Intervals

15 minutes of Warm up at zone recovery
5 minutes at zone VO2-MAX
5 minutes at zone recovery
5 minutes at zone VO2-MAX
5 minutes at zone recovery
5 minutes at zone VO2-MAX
5 minutes at zone recovery
5 minutes at zone VO2-MAX
15 minutes of Cool down at zone recovery

Short VO2 Max Intervals

From http://cadencecycling.com

10:00 Warm-Up

Goals for the Workout

1. Increase Leg Speed and Pedaling Efficiency
2. Increase Muscular Strength
3. Increase Upper End of Aerobic System
4. Increase power above Lactate Threshold

12:00 minutes of Sub-LT with Fast Cadence efforts
4:00 Minutes Recovery

Super-LT Intervals

5 x 1:30 Super-LT intervals with 1:00 minutes recovery between each. Watts/HR @
zone 4b with Cadence @ 90 - 100.

5:00 minutes recovery after set

VO2 Max Intervals

3 x 3:00 minutes @ zone 5 watts with 3:00 minutes recovery between each. Cadence @
upper 90s low 100s.

Total Time: 01:00:30

Category: Sustained Power

Author: Ransom

Intervals

10 minutes of Warm Up at zone recovery

Block: Sub-LT/Fast Cadence

3 minutes at cadence 70 to 75 and zone sub-LT
1 minute of Fast Cadence at cadence 110+ and zone endurance
3 minutes at cadence 80 to 85 and zone sub-LT
1 minute of Fast Cadence at cadence 120+ and zone sub-LT
3 minutes at cadence 90 to 95 and zone sub-LT
1 minute of Fast Cadence at cadence 130+ and zone sub-LT

4 minutes at zone recovery

Block: Super-LT Intervals

1 minute 30 seconds at cadence 90 to 100 and zone super-LT
1 minute at zone recovery
1 minute 30 seconds at cadence 90 to 100 and zone super-LT
1 minute at zone recovery
1 minute 30 seconds at cadence 90 to 100 and zone super-LT
1 minute at zone recovery
1 minute 30 seconds at cadence 90 to 100 and zone super-LT
1 minute at zone recovery
1 minute 30 seconds at cadence 90 to 100 and zone super-LT

5 minutes at zone recovery

Block: VO2 Max Intervals

3 minutes at cadence 90 to 100 and zone VO2-MAX
3 minutes at zone recovery
3 minutes at cadence 90 to 100 and zone VO2-MAX
3 minutes at zone recovery
3 minutes at cadence 90 to 100 and zone VO2-MAX

3 minutes of Cool Down at zone recovery

Criss-cross Threshold

30 minutes of 2 min intervals alternating sub-LT, LT super-LT and back down.

Total Time: 00:55:00

Category: Muscular endurance

Author: imi_admin

Intervals

15 minutes of warm up
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
2 minutes at zone lactate threshold
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
2 minutes at zone lactate threshold
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
2 minutes at zone lactate threshold
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
10 minutes at zone recovery

3-2-1 Lactate Tolerance

A difficult workout of the lactate tolerance variety. From the program USRowing National Coach Hartmut Buschbacher used to train the US women for Atlanta 1996.

2 X 3,2,1 minutes with 1 minute of rest, hard as you can go.

A good warm up with accelerations is essential.

Total Time: 00:52:00

Category: Speed endurance

Author: imi_admin

Intervals

15 minutes of warm up

Block: 8 minutes of lactate tolerance

3 minutes at zone VO2-MAX
1 minute at zone recovery
2 minutes at zone sub-maximal
1 minute at zone recovery
1 minute at zone sub-maximal

6 minutes at zone recovery

Block: 8 minutes of lactate tolerance

3 minutes at zone VO2-MAX
1 minute at zone recovery
2 minutes at zone sub-maximal
1 minute at zone recovery
1 minute at zone sub-maximal

15 minutes of cool down at zone recovery

Enduro Pyramids

A simple 6.5 min Enduro/sub-LT pyramid, X3 with 2 mins of rest.

Total Time: 00:33:30

Category: Endurance

Author: Ransom

Intervals

5 minutes of Warm up
2 minutes at zone endurance
1 minute at zone sub-LT
30 seconds at zone lactate threshold
1 minute at zone sub-LT
2 minutes at zone endurance
2 minutes at zone recovery
2 minutes at zone endurance
1 minute at zone sub-LT
30 seconds at zone lactate threshold
1 minute at zone sub-LT
2 minutes at zone endurance
2 minutes at zone recovery
2 minutes at zone endurance
1 minute at zone sub-LT
30 seconds at zone lactate threshold
1 minute at zone sub-LT
2 minutes at zone endurance
5 minutes of Cool down

VO2 Start Effort and hold

Total Time: 01:16:00

Category: Explosive Power

Author: jack_cycling

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

Sufferfest Nine Hammers

Available at http://www.thesufferfest.com/training-video/nine-hammers-dec-18/
Start workout clock when words "Nine Hammers" appear on the screen (@ 1:12)

Total Time: 00:58:39

Category: Speed

Author: sfield

Intervals

1 minute 33 seconds of Warmup RPE 3 [ERG watts = 56% of FTP]
59 seconds of Warmup RPE 4 [ERG watts = 70% of FTP]
17 seconds of Warmup RPE 8 [ERG watts = 105% of FTP]
32 seconds of Warmup RPE 5 [ERG watts = 80% of FTP]
16 seconds of Warmup RPE 6 [ERG watts = 85% of FTP]
21 seconds of Warmup RPE 5 [ERG watts = 80% of FTP]
10 seconds of Warmup RPE 9 [ERG watts = 120% of FTP]
1 minute of Warmup RPE 6 [ERG watts = 85% of FTP]
30 seconds of Warmup RPE 2 [ERG watts = 50% of FTP]
10 seconds of Warmup RPE 9.5 [ERG watts = 130% of FTP]
1 minute of Warmup RPE 7.5 [ERG watts = 100% of FTP]
1 minute 30 seconds of Easy RPE 3 [ERG watts = 56% of FTP]
1 minute of Hammer 1 -RPE 8 [ERG watts = 105% of FTP]
2 minutes of Hammer 1 -RPE 7.5 [ERG watts = 100% of FTP]
30 seconds of Hammer 1 -RPE 9 [ERG watts = 120% of FTP]
34 seconds of Hammer 1 -RPE 7 [ERG watts = 95% of FTP]
26 seconds of Hammer 1 -RPE 7.5 [ERG watts = 100% of FTP]
2 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
19 seconds of Hammer 2 -RPE 9 [ERG watts = 120% of FTP]
5 seconds of Hammer 2 -RPE 8 [ERG watts = 105% of FTP]
4 seconds of Hammer 2 -RPE 10 [ERG watts = 140% of FTP]
7 seconds of Hammer 2 -RPE 8 [ERG watts = 105% of FTP]
4 seconds of Hammer 2 -RPE 10 [ERG watts = 140% of FTP]
21 seconds of Hammer 2 -RPE 9 [ERG watts = 120% of FTP]
1 minute of Hammer 2 -RPE 8 [ERG watts = 105% of FTP]
44 seconds of Hammer 2 -RPE 9 [ERG watts = 120% of FTP]
16 seconds of Hammer 2 -RPE 10 [ERG watts = 140% of FTP]
2 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
59 seconds of Hammer 3 -RPE 7 [ERG watts = 95% of FTP]
16 seconds of Hammer 3 -RPE 10 [ERG watts = 140% of FTP]
30 seconds of Hammer 3 -RPE 7 [ERG watts = 95% of FTP]
1 minute 45 seconds of Hammer 3 -RPE 9 [ERG watts = 120% of FTP]
2 minutes 30 seconds of Easy RPE 3 [ERG watts = 56% of FTP]
1 minute 30 seconds of Hammer 4 -RPE 7 [ERG watts = 95% of FTP]
1 minute 30 seconds of Hammer 4 -RPE 7.5 [ERG watts = 100% of FTP]
1 minute 30 seconds of Hammer 4 -RPE 8 [ERG watts = 105% of FTP]
2 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
2 minutes 44 seconds of Hammer 5 -RPE 9 [ERG watts = 120% of FTP]
16 seconds of Hammer 5 -RPE 10 [ERG watts = 140% of FTP]
1 minute 30 seconds of Easy RPE 2 [ERG watts = 50% of FTP]
1 minute of Hammer 6 -RPE 9 [ERG watts = 120% of FTP]
29 seconds of Hammer 6 -RPE 8 [ERG watts = 105% of FTP]
1 minute of Hammer 6 -RPE 9 [ERG watts = 120% of FTP]
31 seconds of Hammer 6 -RPE 8 [ERG watts = 105% of FTP]
3 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
2 minutes 59 seconds of Hammer 7 -RPE 7.5 [ERG watts = 100% of FTP]
2 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
30 seconds of Hammer 8 -RPE 10 [ERG watts = 140% of FTP]
5 seconds of Hammer 8 -RPE 8 [ERG watts = 105% of FTP]
12 seconds of Hammer 8 -RPE 10 [ERG watts = 150% of FTP]
1 minute 14 seconds of Hammer 8 -RPE 8 [ERG watts = 105% of FTP]
59 seconds of Hammer 8 -RPE 9 [ERG watts = 120% of FTP]
1 minute 31 seconds of Easyish RPE 5 [ERG watts = 80% of FTP]
1 minute of Hammer 9 -RPE 8 [ERG watts = 105% of FTP]
59 seconds of Hammer 9 -RPE 9 [ERG watts = 120% of FTP]
1 minute 1 seconds of Hammer 9 -RPE 10 [ERG watts = 140% of FTP]
3 minutes 21 seconds of Recovery RPE 2 [ERG watts = 50% of FTP]

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Public Workouts by Rating

Indoor Stage Race

Block: 8 minutes of FCAD/ Warm-Up

Block: 7 minutes of Stage 1: Prologue TT

Block: 10 minutes of Stage 2: Road Race

Block: 9 minutes 15 seconds of Stage 3: Criterium

Technique, Perceived Exertion

Block: 12 minutes of Fast-Cadence & Over-Gear

Block: 10 minutes of Sub-LT

Block: 10 minutes of LT & Super-LT

Block: 2 minutes 30 seconds of Sub-maximal

Micro Intervals and Attack Intervals

Block: 8 minutes of Micro-Intervals #1

Block: 22 minutes of Super-LT

5 minute VO2-Max Intervals

Short VO2 Max Intervals

Block: Sub-LT/Fast Cadence

Block: Super-LT Intervals

Block: VO2 Max Intervals

Criss-cross Threshold

3-2-1 Lactate Tolerance

Block: 8 minutes of lactate tolerance

Block: 8 minutes of lactate tolerance

Enduro Pyramids

VO2 Start Effort and hold

Sufferfest Nine Hammers

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