Public Workouts by Rating
3x20 sweet spot (85% FTP) interval workout v. 1.1
Total of 60 min of intervals in "sweet spot" (high zone 3/low zone 4). Do these at 85% FTP. Warm up thoroughly and take 5 minutes Zone 2 between intervals. Cool down thoroughly as well.
Female Ramp..
MAP test to exhaustion. 15w. 1min increments.
TheSufferFest.com's A Very Dark Place
Bring this workout to life. Get The Sufferfest's A Very Dark Place training video. Available at www.thesufferfest.com/video-sufferfests/a-very-dark-place
Start workout clock when words " A Very Dark Place" appear on the screen (@ 1:15)
SweetSpot Over/Unders
Zone 4 Over/Unders- Target 20 minute blocks of sweet-spot work designed to raise the sustained power threshold from beneath. Also will help acclimate to 20 minute sustained efforts- and the "fluctuating" load will keep leg speed variable.
Warm Up: Steady 15 minutes of zone 1 intensity. Keep cadence comfortable but work in some high RPM 1 minute spin ups.
Main Set: (2) 20 minute blocks of SweetSpot Over/Unders. 5 minutes rest between blocks.
-Blocks will each be (5) 4:00 intervals, alternating between 85% and 95% intensity.
Cool Down: 10 minutes at 60%, followed by 5 minutes at 50%
Notes: Self-selected cadence is fine for these intervals. For the WarmUp and CoolDown portion, spin slightly higher than you normally would. Around 100rpm is great.
SufferFest Angels 2015v12
Bring this workout to life. Get The Sufferfest's Angels training video. Available at www.thesufferfest.com/video-sufferfests/details-angels
Start workout clock when word "Angels" appears on the screen (@ 1:13)
ToB 2013 TT Course (46-49km/h)
ToB 2013 TT Course - Specific Workout
(46-49km/h average speed)
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5mins @105% 90-100rpm (first 1min PUNCH the hill)
40 seconds @110% from slow start/grind.
4:30 @105-110% 85-90rpm (punch the hill at 3-3:30)
U - Turn!
3:30 @85-90% First minute at 100-105%. High cadence.
3:15 @100-110%.
30 seconds all out!
20 min Hi Intensity workout GCN
CGN video
https://www.youtube.com/watch?v=gGGvKt8vWho
start time with the sound of the horn @0:47