Speed Endurance Workouts

3-2-1 Lactate Tolerance

Author: imi_admin

Category: Speed endurance

Total Time: 00:52:00

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.

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

30/30 10 sets

Author: Aesc

Category: Speed endurance

Total Time: 00:45:00

15 minutes of Spin Up at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
20 minutes 30 seconds of Recover and ride on at zone endurance

30/30 Anaerobic Efforts

Author: gmolony

Category: Speed endurance

Total Time: 00:55:00

Warm up 15mins at Recovery
2 x sets of 8 x 30s/30s @ 320-400W/150W 10mins recovery between sets
Cool down 15mins

15 minutes of Warm Up at cadence 95 and zone recovery

Block: 30/30 efforts

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

10 minutes of Recovery 10mins at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

30 seconds of Recovery at zone recovery

30 seconds of 30s efforts at zone sub-maximal

15 minutes of Cool Down at zone recovery

45 Min Indoor training

Author: peteodea

Category: Speed endurance

Total Time: 00:43:30

10 minutes of Warm up at zone recovery
1 minute 20 seconds of Go at zone sub-maximal
1 minute 10 seconds of Rest at zone recovery
1 minute 30 seconds of Go at zone sub-maximal
1 minute 10 seconds of Rest at zone recovery
1 minute 20 seconds of Go at zone sub-maximal
1 minute 15 seconds of Rest at zone recovery
1 minute 10 seconds of Go at zone sub-maximal
2 minutes of Rest at zone recovery
1 minute 15 seconds of Go at zone sub-maximal
1 minute 30 seconds of Rest at zone recovery
1 minute 10 seconds of Go at zone sub-maximal
1 minute 35 seconds of Rest at zone recovery
1 minute 15 seconds of Go at zone sub-maximal
6 minutes 15 seconds of Rest at zone recovery
40 seconds of Go at zone maximal
30 seconds of Rest at zone recovery
40 seconds of Go at zone maximal
30 seconds of Rest at zone recovery
40 seconds of Go at zone maximal
30 seconds of Rest at zone recovery
40 seconds of Go at zone maximal
30 seconds of Rest at zone recovery
40 seconds of Go at zone maximal
30 seconds of Rest at zone recovery

Block: Go

15 seconds of level 6 at zone maximal
15 seconds of level 5 at zone sub-maximal

15 seconds of level 6 at zone maximal
3 minutes of Cool Down at zone recovery

Better Cycling - Sweet Spot Intervals

Author: Witchdoctor

Category: Speed endurance

Total Time: 01:00:00

This workout has been created to work at a percentage of your FTP - So as long as your FTP is correctly set in the iMi App then the wattage figures will automatically adjust to your training level
Assuming FTP = 280

Warm Up: 12mins Build from 100-280w + 5mins easy spinning

Main Set:
5mins @ 100% FTP + 5mins recover
2x10mins @ 94% FTP + 5mins recovery between.

Cool down with 5-10mins easy spinning.

Better Cycling
http://www.bettercycling.co.uk
Welcome to Better Cycling - cycling training from Mike Wilson and Iain Grant.
The Better Cycling team have the ideal mix of both scientific and competitive backgrounds. They bring outstanding experience in cycle / triathlon coaching, fitness assessments and Retul bike fitting.

Block: Warm Up

1 minute of 56% FTP [ERG watts = 56% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 64% FTP [ERG watts = 64% of FTP]
1 minute of 68% FTP [ERG watts = 68% of FTP]
1 minute of 72% FTP [ERG watts = 72% of FTP]
1 minute of 76% FTP [ERG watts = 76% of FTP]
1 minute of 80% FTP [ERG watts = 80% of FTP]
1 minute of 84% FTP [ERG watts = 84% of FTP]
1 minute of 88% FTP [ERG watts = 88% of FTP]
1 minute of 92% FTP [ERG watts = 92% of FTP]
1 minute of 96% FTP [ERG watts = 96% of FTP]
1 minute of 100% FTP [ERG watts = 100% of FTP]
5 minutes of 56% FTP [ERG watts = 56% of FTP]

Block: Main Block

5 minutes of 100% FTP [ERG watts = 100% of FTP]
5 minutes of Easy Spinning [ERG watts = 60% of FTP]
10 minutes of 94% FTP [ERG watts = 94% of FTP]
5 minutes of Easy Spinning [ERG watts = 60% of FTP]
10 minutes of 94% FTP [ERG watts = 94% of FTP]

Block: Warm Down

8 minutes of Warm Down [ERG watts = 54% of FTP]

Build. 30-30

Author: 10156245952186435@facebook

Category: Speed endurance

Total Time: 01:04:30

A work out that builds intensity over each 30 second effort

5 minutes of Warm up at zone recovery
3 minutes at zone endurance
2 minutes at zone sub-LT
1 minute at zone lactate threshold
1 minute at zone VO2-MAX
3 minutes of Get mentally ready at zone recovery
30 seconds of Fun times - first 10 [ERG watts = 70% of FTP]

30 seconds at zone recovery

30 seconds [ERG watts = 80% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 90% of FTP]
30 seconds at zone recovery
30 seconds of Hold the power [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 105% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 110% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 105% of FTP]
30 seconds at zone recovery
30 seconds of Last one [ERG watts = 100% of FTP]
5 minutes at zone recovery
30 seconds of Use the force 2nd 10 [ERG watts = 70% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 75% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 80% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 85% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 90% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 95% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 105% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 110% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 115% of FTP]
30 seconds at zone recovery
30 seconds of You got this at zone VO2-MAX
5 minutes at zone recovery
30 seconds of Last 10 work it baby at zone VO2-MAX
30 seconds at zone recovery
30 seconds [ERG watts = 115% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 110% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 105% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 95% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 90% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 85% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 80% of FTP]
30 seconds at zone recovery
30 seconds of Legend [ERG watts = 75% of FTP]
10 minutes of Cool the burners at zone recovery

HIIT 3x10' (15'' @150%; 15'' @ 60%) 5' @ 75% in Between

Author: mwlife

Category: Speed endurance

Total Time: 01:00:00

10 minutes of Warm Up [ERG watts = 60% of FTP]
15 seconds of 15/1 [ERG watts = 150% of FTP]
15 seconds of Rest 1 [ERG watts = 60% of FTP]
15 seconds of 15/2 [ERG watts = 150% of FTP]
15 seconds of Rest 2 [ERG watts = 60% of FTP]
15 seconds of 15/3 [ERG watts = 150% of FTP]
15 seconds of Rest 3 [ERG watts = 60% of FTP]
15 seconds of 15/4 [ERG watts = 150% of FTP]
15 seconds of Rest 4 [ERG watts = 60% of FTP]
15 seconds of 15/5 [ERG watts = 150% of FTP]
15 seconds of Rest 5 [ERG watts = 60% of FTP]
15 seconds of 15/6 [ERG watts = 150% of FTP]
15 seconds of Rest 6 [ERG watts = 60% of FTP]
15 seconds of 15/7 [ERG watts = 150% of FTP]
15 seconds of Rest 7 [ERG watts = 60% of FTP]
15 seconds of 15/8 [ERG watts = 150% of FTP]
15 seconds of Rest 8 [ERG watts = 60% of FTP]
15 seconds of 15/9 [ERG watts = 150% of FTP]
15 seconds of Rest 9 [ERG watts = 60% of FTP]
15 seconds of 15/10 [ERG watts = 150% of FTP]
15 seconds of Rest 10 [ERG watts = 60% of FTP]
15 seconds of 15/11 [ERG watts = 150% of FTP]
15 seconds of Rest 11 [ERG watts = 60% of FTP]
15 seconds of 15/12 [ERG watts = 150% of FTP]
15 seconds of Rest 12 [ERG watts = 60% of FTP]
15 seconds of 15/13 [ERG watts = 150% of FTP]
15 seconds of Rest 13 [ERG watts = 60% of FTP]
15 seconds of 15/14 [ERG watts = 150% of FTP]
15 seconds of Rest 14 [ERG watts = 60% of FTP]
15 seconds of 15/15 [ERG watts = 150% of FTP]
15 seconds of Rest 15 [ERG watts = 60% of FTP]
15 seconds of 15/16 [ERG watts = 150% of FTP]
15 seconds of Rest 16 [ERG watts = 60% of FTP]
15 seconds of 15/17 [ERG watts = 150% of FTP]
15 seconds of Rest 17 [ERG watts = 60% of FTP]
15 seconds of 15/18 [ERG watts = 150% of FTP]
15 seconds of Rest 18 [ERG watts = 60% of FTP]
15 seconds of 15/19 [ERG watts = 150% of FTP]
15 seconds of Rest 19 [ERG watts = 60% of FTP]
15 seconds of 15/20 [ERG watts = 150% of FTP]
15 seconds of Rest 20 [ERG watts = 60% of FTP]
5 minutes of 75% [ERG watts = 75% of FTP]
15 seconds of 15/1 [ERG watts = 150% of FTP]
15 seconds of Rest 1 [ERG watts = 60% of FTP]
15 seconds of 15/2 [ERG watts = 150% of FTP]
15 seconds of Rest 2 [ERG watts = 60% of FTP]
15 seconds of 15/3 [ERG watts = 150% of FTP]
15 seconds of Rest 3 [ERG watts = 60% of FTP]
15 seconds of 15/4 [ERG watts = 150% of FTP]
15 seconds of Rest 4 [ERG watts = 60% of FTP]
15 seconds of 15/5 [ERG watts = 150% of FTP]
15 seconds of Rest 5 [ERG watts = 60% of FTP]
15 seconds of 15/6 [ERG watts = 150% of FTP]
15 seconds of Rest 6 [ERG watts = 60% of FTP]
15 seconds of 15/7 [ERG watts = 150% of FTP]
15 seconds of Rest 7 [ERG watts = 60% of FTP]
15 seconds of 15/8 [ERG watts = 150% of FTP]
15 seconds of Rest 8 [ERG watts = 60% of FTP]
15 seconds of 15/9 [ERG watts = 150% of FTP]
15 seconds of Rest 9 [ERG watts = 60% of FTP]
15 seconds of 15/10 [ERG watts = 150% of FTP]
15 seconds of Rest 10 [ERG watts = 60% of FTP]
15 seconds of 15/11 [ERG watts = 150% of FTP]
15 seconds of Rest 11 [ERG watts = 60% of FTP]
15 seconds of 15/12 [ERG watts = 150% of FTP]
15 seconds of Rest 12 [ERG watts = 60% of FTP]
15 seconds of 15/13 [ERG watts = 150% of FTP]
15 seconds of Rest 13 [ERG watts = 60% of FTP]
15 seconds of 15/14 [ERG watts = 150% of FTP]
15 seconds of Rest 14 [ERG watts = 60% of FTP]
15 seconds of 15/15 [ERG watts = 150% of FTP]
15 seconds of Rest 15 [ERG watts = 60% of FTP]
15 seconds of 15/16 [ERG watts = 150% of FTP]
15 seconds of Rest 16 [ERG watts = 60% of FTP]
15 seconds of 15/17 [ERG watts = 150% of FTP]
15 seconds of Rest 17 [ERG watts = 60% of FTP]
15 seconds of 15/18 [ERG watts = 150% of FTP]
15 seconds of Rest 18 [ERG watts = 60% of FTP]
15 seconds of 15/19 [ERG watts = 150% of FTP]
15 seconds of Rest 19 [ERG watts = 60% of FTP]
15 seconds of 15/20 [ERG watts = 150% of FTP]
15 seconds of Rest 20 [ERG watts = 60% of FTP]
5 minutes of 75% [ERG watts = 75% of FTP]
15 seconds of 15/1 [ERG watts = 150% of FTP]
15 seconds of Rest 1 [ERG watts = 60% of FTP]
15 seconds of 15/2 [ERG watts = 150% of FTP]
15 seconds of Rest 2 [ERG watts = 60% of FTP]
15 seconds of 15/3 [ERG watts = 150% of FTP]
15 seconds of Rest 3 [ERG watts = 60% of FTP]
15 seconds of 15/4 [ERG watts = 150% of FTP]
15 seconds of Rest 4 [ERG watts = 60% of FTP]
15 seconds of 15/5 [ERG watts = 150% of FTP]
15 seconds of Rest 5 [ERG watts = 60% of FTP]
15 seconds of 15/6 [ERG watts = 150% of FTP]
15 seconds of Rest 6 [ERG watts = 60% of FTP]
15 seconds of 15/7 [ERG watts = 150% of FTP]
15 seconds of Rest 7 [ERG watts = 60% of FTP]
15 seconds of 15/8 [ERG watts = 150% of FTP]
15 seconds of Rest 8 [ERG watts = 60% of FTP]
15 seconds of 15/9 [ERG watts = 150% of FTP]
15 seconds of Rest 9 [ERG watts = 60% of FTP]
15 seconds of 15/10 [ERG watts = 150% of FTP]
15 seconds of Rest 10 [ERG watts = 60% of FTP]
15 seconds of 15/11 [ERG watts = 150% of FTP]
15 seconds of Rest 11 [ERG watts = 60% of FTP]
15 seconds of 15/12 [ERG watts = 150% of FTP]
15 seconds of Rest 12 [ERG watts = 60% of FTP]
15 seconds of 15/13 [ERG watts = 150% of FTP]
15 seconds of Rest 13 [ERG watts = 60% of FTP]
15 seconds of 15/14 [ERG watts = 150% of FTP]
15 seconds of Rest 14 [ERG watts = 60% of FTP]
15 seconds of 15/15 [ERG watts = 150% of FTP]
15 seconds of Rest 15 [ERG watts = 60% of FTP]
15 seconds of 15/16 [ERG watts = 150% of FTP]
15 seconds of Rest 16 [ERG watts = 60% of FTP]
15 seconds of 15/17 [ERG watts = 150% of FTP]
15 seconds of Rest 17 [ERG watts = 60% of FTP]
15 seconds of 15/18 [ERG watts = 150% of FTP]
15 seconds of Rest 18 [ERG watts = 60% of FTP]
15 seconds of 15/19 [ERG watts = 150% of FTP]
15 seconds of Rest 19 [ERG watts = 60% of FTP]
15 seconds of 15/20 [ERG watts = 150% of FTP]
15 seconds of Rest 20 [ERG watts = 60% of FTP]
10 minutes of Warm Down [ERG watts = 60% of FTP]

Mix Up Kitchen Sink Anaerobic Cap/Tempo

Author: silicon

Category: Speed endurance

Total Time: 02:00:40

Mix Up Kitchen Sink Anaerobic Cap/Tempo
Type: Bike
Planned Duration: 2:00
Planned TSS: 130
Description: Mix Up/Kitchen Sink Anaerobic Capacity/Tempo (100+ TSS)
Warm Up = 10 mins increase power up to 90% FTP
Main Session – 90+ minutes with
8 x 20 seconds @ 150% + with 3 mins recovery 90+ RPM
Then 5 minutes easy @ 70% FTP
4 x 1 min @ 150%+ with 3 - 4 mins recovery 90+ RPM
Then 5 minutes easy @ 70% FTP
4 x 3 minutes @ 112% FTP , 70 – 100 RPM with 5 mins recovery between efforts easy 90+ RPM
Then 5 minutes easy @ 70% FTP
1 x 20 minutes @ 75% FTP
Cool Down = 10 mins @ 70 – 50% FTP

Block: Warm Up

2 minutes of Warm Up [ERG watts = 50% of FTP]
2 minutes of Warm Up [ERG watts = 60% of FTP]
2 minutes of Warm Up [ERG watts = 70% of FTP]
2 minutes of Warm Up [ERG watts = 90% of FTP]
2 minutes of Warm Up [ERG watts = 60% of FTP]

Block: Main Set

20 seconds of 150% 1 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 2 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 3 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 4 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 5 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 6 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 7 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 8 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
5 minutes of 70% for 5 min [ERG watts = 70% of FTP]
1 minute of 150% 1 [ERG watts = 150% of FTP]
4 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
1 minute of 150% 2 [ERG watts = 150% of FTP]
4 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
1 minute of 150% 3 [ERG watts = 150% of FTP]
4 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
1 minute of 150% 4 [ERG watts = 150% of FTP]
4 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
5 minutes of 70% for 5 min [ERG watts = 70% of FTP]
3 minutes of 112% for 3 min 1 [ERG watts = 112% of FTP]
5 minutes of Recovery 90rpm+ [ERG watts = 50% of FTP]
3 minutes of 112% for 3 min 2 [ERG watts = 112% of FTP]
5 minutes of Recovery 90rpm+ [ERG watts = 50% of FTP]
3 minutes of 112% for 3 min 3 [ERG watts = 112% of FTP]
5 minutes of 70% for 5 min [ERG watts = 70% of FTP]
20 minutes of 20 min 75% FTP [ERG watts = 75% of FTP]

Block: Cool Down

10 minutes of Cool Down [ERG watts = 60% of FTP]

Olympic Glory

Author: 10156245952186435@facebook

Category: Speed endurance

Total Time: 01:26:00

Longer intervals at OD intensity to build endurance

7 minutes of Warm up at zone recovery
2 minutes at zone endurance
2 minutes at zone sub-LT
1 minute at zone lactate threshold
1 minute at zone super-LT
30 seconds at zone VO2-MAX
2 minutes 30 seconds at zone recovery
7 minutes of Let the fun start - OD effort [ERG watts = 90% of FTP]
3 minutes of Let’s ramp up to Threshold [ERG watts = 100% of FTP]
5 minutes of Recover at zone recovery
7 minutes of Let the fun start - OD effort [ERG watts = 90% of FTP]
3 minutes of Let’s ramp up to Threshold [ERG watts = 100% of FTP]
5 minutes of Recover at zone recovery
7 minutes of Let the fun start - OD effort [ERG watts = 90% of FTP]
3 minutes of Let’s ramp up to Threshold [ERG watts = 100% of FTP]
5 minutes of Recover at zone recovery
7 minutes of Let the fun start - OD effort [ERG watts = 90% of FTP]
3 minutes of Let’s ramp up to Threshold [ERG watts = 100% of FTP]
5 minutes of Recover at zone recovery
5 minutes of Cool down at zone endurance
5 minutes of Cool Down at zone recovery

Ride Fit Alpine Challenge

Author: Ride-Fit

Category: Speed endurance

Total Time: 01:07:44

Experience "real ride" action by getting the Ride Fit Alpine Challenge training video from http://www.ride-fit.com/Shopping/Ride-Fit-Alpine-Challenge.html?source=i.... To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile.
Sync. pressing play on the iMobileIntervals app when you hear the first of the tones at 18 seconds on the workout video.
It is recommended that you set "Silence Voice" to ON in the iMobileIntervals app settings.

2 minutes 5 seconds at zone recovery [ERG watts = 45% of FTP]
37 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 23 seconds at zone sub-LT [ERG watts = 93% of FTP]
2 minutes 6 seconds at zone sub-LT [ERG watts = 88% of FTP]
23 seconds at zone sub-LT [ERG watts = 93% of FTP]
1 minute 26 seconds at zone super-LT [ERG watts = 99% of FTP]
22 seconds at zone sub-LT [ERG watts = 93% of FTP]
27 seconds at zone sub-LT [ERG watts = 88% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 54 seconds at zone sub-LT [ERG watts = 88% of FTP]
36 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 56 seconds at zone sub-LT [ERG watts = 88% of FTP]
1 minute 17 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
27 seconds at zone endurance [ERG watts = 82% of FTP]
37 seconds at zone super-LT [ERG watts = 99% of FTP]
3 minutes 36 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
2 minutes 28 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 16 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
2 minutes 16 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 11 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
4 minutes 55 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 23 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 44 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
35 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
3 minutes 25 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
12 seconds at zone sub-LT [ERG watts = 88% of FTP]
23 seconds at zone endurance [ERG watts = 73% of FTP]
42 seconds at zone endurance [ERG watts = 71% of FTP]
24 seconds at zone endurance [ERG watts = 73% of FTP]
40 seconds at zone endurance [ERG watts = 71% of FTP]
1 minute 46 seconds at zone endurance [ERG watts = 73% of FTP]
11 seconds at zone super-LT [ERG watts = 99% of FTP]
8 seconds at zone lactate threshold [ERG watts = 96% of FTP]
10 seconds at zone sub-LT [ERG watts = 92% of FTP]
38 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 40 seconds at zone sub-LT [ERG watts = 92% of FTP]
6 minutes 32 seconds at zone lactate threshold [ERG watts = 96% of FTP]
3 minutes 44 seconds at zone sub-LT [ERG watts = 92% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes 16 seconds at zone sub-LT [ERG watts = 92% of FTP]
57 seconds at zone lactate threshold [ERG watts = 96% of FTP]
48 seconds at zone super-LT [ERG watts = 99% of FTP]
35 seconds at zone sub-LT [ERG watts = 93% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 7 seconds at zone sub-maximal [ERG watts = 121% of FTP]
46 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
3 minutes 52 seconds at zone recovery [ERG watts = 51% of FTP]

Rip Your Heart Out

Author: RobFromCal

Category: Speed endurance

Total Time: 00:57:30

Alternating 6 min. LT tempo 1 min. power sets all performed at 90+ RPM. Adjust gear ratio to resistance. Suggest Time Trial = big ring/18. Power = big ring/15

10 minutes of Warm Up at cadence 70 to 80 with heart rate endurance
6 minutes of Time Trial at cadence 90 with heart rate lactate threshold
3 minutes of Rest at cadence 70 with heart rate recovery

Block: Power

1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
3 minutes of Rest at cadence 70 with heart rate recovery

6 minutes of Time Trial at cadence 90 with heart rate lactate threshold
3 minutes of Rest at cadence 70 with heart rate recovery

Block: Power

1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
3 minutes of Rest at cadence 70 with heart rate recovery

6 minutes of Time Trial at cadence 90 with heart rate lactate threshold
5 minutes of Cool Down at cadence 70 with heart rate recovery

Russian Steps

Author: simond

Category: Speed endurance

Total Time: 00:08:00

100 per cent all-out efforts followed by really steady recovery and are great to add on to the end of a session. This session, despite being short, will hurt and isn’t for the faint-hearted. Give yourself at least 5min recovery between sets if you want to do more than one set.
Read more at http://www.cyclingweekly.co.uk/fitness/training/turbo-training-sessions-...

15 seconds of Flat Out with heart rate maximal
45 seconds of Recover with heart rate recovery
30 seconds of Flat Out with heart rate maximal
30 seconds of Recover with heart rate recovery
45 seconds of Flat Out with heart rate maximal
15 seconds of Recover with heart rate recovery
1 minute of Flat Out with heart rate maximal
1 minute of Recover with heart rate recovery
45 seconds of Flat Out with heart rate maximal
15 seconds of Recover with heart rate recovery
30 seconds of Flat Out with heart rate maximal
30 seconds of Recover with heart rate recovery
15 seconds of Flat Out with heart rate maximal
45 seconds of Recover with heart rate recovery

Sin que te quite tiempo. VO2MAX 2.4 3+3 (corto)

Author: rafabaron

Category: Speed endurance

Total Time: 00:38:00

10 minutes of Calentamiento [ERG watts = 70% of FTP]
3 minutes of VO2MAX [ERG watts = 115% of FTP]
3 minutes of Relax [ERG watts = 60% of FTP]
3 minutes of VO2MAX [ERG watts = 115% of FTP]
3 minutes of Relax [ERG watts = 60% of FTP]
3 minutes of VO2MAX [ERG watts = 115% of FTP]
3 minutes of Relax [ERG watts = 60% of FTP]
1 minute of VO2MAX [ERG watts = 115% of FTP]
1 minute of Relax [ERG watts = 60% of FTP]
1 minute of VO2MAX [ERG watts = 115% of FTP]
1 minute of VO2MAX [ERG watts = 115% of FTP]
1 minute of Relax [ERG watts = 60% of FTP]
5 minutes of Cool Down [ERG watts = 60% of FTP]

TheSufferFest.com's Extra Shot 20

Author: Ransom

Category: Speed endurance

Total Time: 00:20:37

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

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

TheSufferFest.com's Fight Club

Author: Ransom

Category: Speed endurance

Total Time: 00:59:03

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

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

TheSufferFest.com's Hell Hath No Fury

Author: Ransom

Category: Speed endurance

Total Time: 01:13:31

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

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

TheSufferFest.com's Local Hero

Author: Ransom

Category: Speed endurance

Total Time: 01:24:01

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

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

TheSufferFest.com's The Wretched

Author: Ransom

Category: Speed endurance

Total Time: 00:48:07

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

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

VO2-W6: Race Winning Intervals

Author: Markchandler

Category: Speed endurance

Total Time: 01:28:40

Start with a sprint for 30s to break away, then hold FTP for 3 min, then a 10s sprint for the win.

20 minutes of Warm Up [ERG watts = 60% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
5 minutes of Rest [ERG watts = 60% of FTP]
30 seconds of Attack! [ERG watts = 200% of FTP]
3 minutes of Hold it! [ERG watts = 105% of FTP]
10 seconds of Sprint it out! [ERG watts = 200% of FTP]
5 minutes of Recover [ERG watts = 50% of FTP]
30 seconds of Attack! [ERG watts = 200% of FTP]
3 minutes of Hold it! [ERG watts = 105% of FTP]
10 seconds of Sprint it out! [ERG watts = 200% of FTP]
5 minutes of Recover [ERG watts = 50% of FTP]
30 seconds of Attack! [ERG watts = 200% of FTP]
3 minutes of Hold it! [ERG watts = 105% of FTP]
10 seconds of Sprint it out! [ERG watts = 200% of FTP]
5 minutes of Recover [ERG watts = 50% of FTP]
30 seconds of Attack! [ERG watts = 200% of FTP]
3 minutes of Hold it! [ERG watts = 105% of FTP]
10 seconds of Sprint it out! [ERG watts = 200% of FTP]
5 minutes of Recover [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
10 minutes of Cool Down [ERG watts = 50% of FTP]

VO2Max Intervals

Author: laurenchandler

Category: Speed endurance

Total Time: 01:35:00

6x3, 4x2 @VO2Max

Block: Warmup

5 minutes [ERG watts = 60% of FTP]
2 minutes [ERG watts = 90% of FTP]
1 minute [ERG watts = 75% of FTP]
2 minutes [ERG watts = 90% of FTP]
5 minutes [ERG watts = 65% of FTP]

5 minutes of FTP [ERG watts = 100% of FTP]
3 minutes of VO2 [ERG watts = 117% of FTP]
3 minutes of Rest [ERG watts = 65% of FTP]
3 minutes of VO2 [ERG watts = 117% of FTP]
3 minutes of Rest [ERG watts = 65% of FTP]
3 minutes of VO2 [ERG watts = 117% of FTP]
3 minutes of Rest [ERG watts = 65% of FTP]
3 minutes of VO2 [ERG watts = 117% of FTP]
3 minutes of Rest [ERG watts = 65% of FTP]
3 minutes of VO2 [ERG watts = 117% of FTP]
3 minutes of Rest [ERG watts = 65% of FTP]
3 minutes of VO2 [ERG watts = 117% of FTP]
10 minutes of Recover [ERG watts = 65% of FTP]
2 minutes of VO2 [ERG watts = 113% of FTP]
4 minutes of Rest [ERG watts = 65% of FTP]
2 minutes of VO2 [ERG watts = 115% of FTP]
4 minutes of Rest [ERG watts = 65% of FTP]
2 minutes of VO2 [ERG watts = 117% of FTP]
4 minutes of Rest [ERG watts = 65% of FTP]
2 minutes of VO2 [ERG watts = 120% of FTP]
4 minutes of Rest [ERG watts = 65% of FTP]
8 minutes of Cooldown [ERG watts = 60% of FTP]