Public Workouts by Rating

MAP Test - 200W start with 25W/min - small increments

Maximal Aerobic Power Test (M.A.P Test)
10 mins warm up - increase wattage 10 Watts/minute
1 minute easy
5 x 30 seconds hard with 30 seconds soft pedal
5 minutes easy preparation
Ramp - starts @ 200W smoothly increasing at a rate of 25W/minute (5W every 12 seconds)
Continue until power target can no longer be held
REST

The MAP Test result is the average power achieved over the final minute.
(Approximately 10W less than the power displayed when failure occurs)

FTP will be approximately 75% of the MAP result, although this can be highly individualistic

Total Time: 00:35:18

Category: Testing

Author: xbgs351

Intervals

1 minute of Warm Up 1 [100 ERG watts]
1 minute of Warm Up 2 [110 ERG watts]
1 minute of Warm Up 3 [120 ERG watts]
1 minute of Warm Up 4 [130 ERG watts]
1 minute of Warm Up 5 [140 ERG watts]
1 minute of Warm Up 6 [150 ERG watts]
1 minute of Warm Up 7 [160 ERG watts]
1 minute of Warm Up 8 [170 ERG watts]
1 minute of Warm Up 9 [180 ERG watts]
1 minute of Warm Up 10 [190 ERG watts]
1 minute of Easy Minute [150 ERG watts]
30 seconds of 30 Seconds Hard [240 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [250 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [260 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [270 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [280 ERG watts]
5 minutes of 5 Minutes Easy [140 ERG watts]
12 seconds of Begin Ramp 200W [200 ERG watts]
12 seconds of Ramp 205W [205 ERG watts]
12 seconds of Ramp 210W [210 ERG watts]
12 seconds of Ramp 215W [215 ERG watts]
12 seconds of Ramp 220W [220 ERG watts]
12 seconds of Ramp 225W [225 ERG watts]
12 seconds of Ramp 230W [230 ERG watts]
12 seconds of Ramp 235W [235 ERG watts]
12 seconds of Ramp 240W [240 ERG watts]
12 seconds of Ramp 245W [245 ERG watts]
12 seconds of Ramp 250W [250 ERG watts]
12 seconds of Ramp 255W [255 ERG watts]
12 seconds of Ramp 260W [260 ERG watts]
12 seconds of Ramp 265W [265 ERG watts]
12 seconds of Ramp 270W [270 ERG watts]
12 seconds of Ramp 275W [275 ERG watts]
12 seconds of Ramp 280W [280 ERG watts]
12 seconds of Ramp 285W [285 ERG watts]
12 seconds of Ramp 290W [290 ERG watts]
12 seconds of Ramp 295W [295 ERG watts]
12 seconds of Ramp 300W [300 ERG watts]
12 seconds of Ramp 305W [305 ERG watts]
12 seconds of Ramp 310W [310 ERG watts]
12 seconds of Ramp 315W [315 ERG watts]
12 seconds of Ramp 320W [320 ERG watts]
12 seconds of Ramp 325W [325 ERG watts]
12 seconds of Ramp 330W [330 ERG watts]
12 seconds of Ramp 335W [335 ERG watts]
12 seconds of Ramp 340W [340 ERG watts]
12 seconds of Ramp 345W [345 ERG watts]
12 seconds of Ramp 350W [350 ERG watts]
12 seconds of Ramp 355W [355 ERG watts]
12 seconds of Ramp 355W [355 ERG watts]
12 seconds of Ramp 360W [360 ERG watts]
12 seconds of Ramp 365W [365 ERG watts]
12 seconds of Ramp 370W [370 ERG watts]
12 seconds of Ramp 375W [375 ERG watts]
12 seconds of Ramp 380W [380 ERG watts]
12 seconds of Ramp 385W [385 ERG watts]
12 seconds of Ramp 390W [390 ERG watts]
12 seconds of Ramp 395W [395 ERG watts]
12 seconds of Ramp 400W [400 ERG watts]
12 seconds of Ramp 405W [405 ERG watts]
12 seconds of Ramp 410W [410 ERG watts]
12 seconds of Ramp 415W [415 ERG watts]
12 seconds of Ramp 420W [420 ERG watts]
12 seconds of Ramp 425W [425 ERG watts]
12 seconds of Ramp 430W [430 ERG watts]
12 seconds of Ramp 435W [435 ERG watts]
12 seconds of Ramp 440W [440 ERG watts]
12 seconds of Ramp 445W [445 ERG watts]
12 seconds of Ramp 450W [450 ERG watts]
12 seconds of Ramp 455W [455 ERG watts]
12 seconds of Ramp 460W [460 ERG watts]
12 seconds of Ramp 465W [465 ERG watts]
12 seconds of Ramp 470W [470 ERG watts]
12 seconds of Ramp 475W [475 ERG watts]
12 seconds of Ramp 480W [480 ERG watts]
12 seconds of Ramp 485W [485 ERG watts]
12 seconds of Ramp 490W [490 ERG watts]
12 seconds of Ramp 495W [495 ERG watts]
12 seconds of Ramp 500W [500 ERG watts]
12 seconds of Ramp 505W [505 ERG watts]
12 seconds of Ramp 510W [510 ERG watts]
12 seconds of Ramp 515W [515 ERG watts]
12 seconds of Ramp 520W [520 ERG watts]
12 seconds of Ramp 525W [525 ERG watts]
12 seconds of Ramp 530W [530 ERG watts]
12 seconds of Ramp 55W [535 ERG watts]
12 seconds of Ramp 540W [540 ERG watts]
12 seconds of Ramp 55W [545 ERG watts]
12 seconds of Ramp 550W [550 ERG watts]
12 seconds of Ramp 555W [555 ERG watts]
12 seconds of Ramp 560W [560 ERG watts]

Sufferfest Revolver 2013

Sufferfest Revolver 2013 version. Start at video start.

Note: RPE 9 is set to 130%

Total Time: 00:45:39

Category: Speed

Author: sfield

Intervals

3 minutes of Warmup 2/10 [ERG watts = 50% of FTP]
1 minute 27 seconds of Warmup 4/10 [ERG watts = 60% of FTP]
1 minute of Warmup 6/10 [ERG watts = 85% of FTP]
2 minutes 13 seconds of Warmup 7/10 [ERG watts = 95% of FTP]
2 minutes 1 seconds of Warmup 6/10 [ERG watts = 85% of FTP]
42 seconds of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 3 seconds of Revolver 1 - 9/10 [ERG watts = 130% of FTP]
59 seconds of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 1 seconds of Revolver 2 - 9/10 [ERG watts = 130% of FTP]
1 minute 1 seconds of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 2 seconds of Revolver 3 - 9/10 [ERG watts = 130% of FTP]
1 minute of Relax 2/10 [ERG watts = 40% of FTP]
1 minute of Revolver 4 - 9/10 [ERG watts = 130% of FTP]
1 minute 1 seconds of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 1 seconds of Revolver 5 - 9/10 [ERG watts = 130% of FTP]
1 minute 3 seconds of Relax 2/10 [ERG watts = 40% of FTP]
52 seconds of Revolver 6 - 9/10 [ERG watts = 130% of FTP]
7 seconds of Revolver 6 - 10/10 [ERG watts = 140% of FTP]
1 minute 1 seconds of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 16 seconds of Revolver 7 - 9/10 [ERG watts = 130% of FTP]
1 minute of Relax 2/10 [ERG watts = 40% of FTP]
35 seconds of Revolver 8 - 9/10 [ERG watts = 130% of FTP]
27 seconds of Revolver 8 - 10/10 [ERG watts = 140% of FTP]
59 seconds of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 2 seconds of Revolver 9 - 9/10 [ERG watts = 130% of FTP]
59 seconds of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 2 seconds of Revolver 10 - 9/10 [ERG watts = 130% of FTP]
1 minute of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 2 seconds of Revolver 11 - 9/10 [ERG watts = 130% of FTP]
1 minute 1 seconds of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 2 seconds of Revolver 12 - 9/10 [ERG watts = 130% of FTP]
1 minute of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 2 seconds of Revolver 13 - 9/10 [ERG watts = 130% of FTP]
1 minute 1 seconds of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 2 seconds of Revolver 14 - 9/10 [ERG watts = 130% of FTP]
1 minute of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 1 seconds of Revolver 15 - 9/10 [ERG watts = 130% of FTP]
1 minute 1 seconds of Relax 2/10 [ERG watts = 40% of FTP]
1 minute 2 seconds of Revolver 16 - 9/10 [ERG watts = 130% of FTP]
3 minutes 31 seconds of Relax 2/10 [ERG watts = 40% of FTP]

2TP Intervals - 4 x 7mins

Total Time: 01:00:00

Category: Misc.

Author: Zw426p

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

LT-W5: 2 x 20-minute Int w/ Neuromuscular Power Bursts

After a warm-up do one 10-minute interval at Threshold, followed by 10 minutes of recovery. Then ride at Threshold for 20-30 minutes, followed by ten 20-second bursts. For the bursts, start out of the saddle and push your cadence to 100 rpm in all-out intervals - hammer these. Rest 2-3 minutes between intervals. Cool Down.

Total Time: 01:21:20

Category: Sustained Power

Author: coop5280

Intervals

10 minutes of warm up at zone recovery

Block: Main Set

10 minutes of TT effort at zone lactate threshold with heart rate lactate threshold
10 minutes of Rest at zone recovery with heart rate recovery
20 minutes of Threshold at zone lactate threshold with heart rate lactate threshold
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX

10 minutes of Cooldown at zone recovery with heart rate recovery

**TheSufferFest.com's Rubber Glove

Bring this workout to life. Get The Sufferfest's Rubber Glove fitness test video. Available at www.thesufferfest.com/video-sufferfests/rubberglove
Start workout clock when words " Rubber Glove" appear on the screen (@ 1:12)

Rubber Glove is a test for determining your Functional Threshold Performance (FTP). You will need a power meter (or a power-enabled trainer like the KICKR) or a heart rate monitor. This iMobileIntervals workout is optimized for use with the KICKR trainer.

At the end of the 20 minute interval the app will calculate your ftp and prompt you to save it to your account and settings. NOTE: if you clone and edit this workout, this feature will not be present! You will need to calculate the FTP as follows:

Assuming iMobileIntervals has been sensing power and/or heart rate, upload the completed workout to iMobileIntervals, TrainingPeaks or Garmin Connect and examine the 20 minute interval. Your FTP watts is 95% of the average watts for the interval. Your FTP heart rate is 99% of the average for the interval.

Enter your FTP values in your iMobileIntervals website user account or in the app settings so that the app can show you your target watts/hr and control the KICKR in ERG mode for the many workouts (such as TheSufferFest) that specify ERG as percent of FTP.

Total Time: 01:00:43

Category: Testing

Author: Ransom

Intervals

4 minutes 43 seconds of Intro
3 minutes of warmup [ERG watts = 40% of FTP]
3 minutes of warmer [ERG watts = 50% of FTP]
3 minutes of getting warmer [ERG watts = 63% of FTP]
3 minutes of warmer still [ERG watts = 76% of FTP]
3 minutes of tempo [ERG watts = 89% of FTP]
3 minutes of strong effort [ERG watts = 101% of FTP]
3 minutes of recovery [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of recovery at cadence 90 [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of recovery at cadence 90 [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of recovery at cadence 90 [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
3 minutes of recovery
20 minutes of FTP test
5 minutes of cool down

Spinervals 39 LEADVILLE r7.7 85 mins

Aerobic endurance
Total Time: 1:25

assuming both (interval and video) start at exactly the same time

roll
warmup - classic spinervals
5 mins 15 secs on 5 off - high cadence
Pyramid 1,2,3,4,5 wtih 30 secs interval...alternate pyramids high cadence. raceish speed cadence

10 mins 40 secs on, 10 secs standing, 10 secs rest - sets alternate between high and normal cadence

2 x 10 mins with 1 minute rest inbetween - set to maintain power. Change gears etc every 30 secs

Total Time: 01:14:45

Category: Endurance

Author: Lorry

Intervals

5 minutes 14 seconds of Spin / Loosen up at zone recovery
30 seconds of Warmup [ERG watts = 80% of FTP]
30 seconds of Spin [ERG watts = 20% of FTP]
30 seconds of Warmup [ERG watts = 80% of FTP]
30 seconds of Spin [ERG watts = 20% of FTP]
30 seconds of Warmup [ERG watts = 80% of FTP]
30 seconds of Spin [ERG watts = 20% of FTP]
1 minute 10 seconds of recovery at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
5 seconds of Recover at zone recovery
15 seconds of High Cadence at cadence 100 and zone endurance
2 minutes 35 seconds of Recover at zone recovery
1 minute of Pyramid 1 cadence >80 big ring 15ish at cadence 80 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
2 minutes of Pyramid 2 cadence >90 small ring 15ish at cadence 90 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
3 minutes of Pyramid 3 cadence >80 big ring 15ish at cadence 80 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
4 minutes of Pyramid 4 cadence >90 small ring 15ish at cadence 90 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
5 minutes of Pyramid 5 cadence >80 big ring 15ish at cadence 80 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
4 minutes of Pyramid 4 cadence >90 small ring 15ish at cadence 90 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
3 minutes of Pyramid 3 cadence >80 big ring 15ish at cadence 80 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
2 minutes of Pyramid 2 cadence >90 small ring 15ish at cadence 90 [ERG watts = 80% of FTP]
30 seconds of Recover at zone recovery
1 minute of Pyramid 1 cadence >80 big ring 15ish at cadence 80 [ERG watts = 80% of FTP]
2 minutes 7 seconds of Recover at zone recovery
40 seconds of High Cadence at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of Normal Cadence at cadence 80 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of High Cadence at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of Normal Cadence at cadence 80 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of High Cadence at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of Normal Cadence at cadence 80 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of High Cadence at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of Normal Cadence at cadence 80 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of High Cadence at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
10 seconds of Recover at zone recovery
40 seconds of Normal Cadence at cadence 80 [ERG watts = 80% of FTP]
10 seconds of Stand up at cadence 100 [ERG watts = 80% of FTP]
1 minute 54 seconds of Recover at zone recovery
10 minutes of 10 mins alternating 30 secs [ERG watts = 80% of FTP]
1 minute of Recover
10 mins alternate 30 secs [ERG watts = 80% of FTP]
4 minutes of Cooldown at zone recovery

Anaerobic Hills and Sweet spot

Warm up 10 min
Simulate a 3 minute climb by doing 4 x 3 minutes at about 120% of FTP.
3-minute recovery between intervals. Stay seated on each. 60-70 rpm.
Then ride 20 minutes at sweetspot.
Aero position. Stay smooth!
Warm down. - 10 min

Total Time: 01:04:00

Category: Muscular endurance

Author: abutts

Intervals

10 minutes of Warm Up at zone endurance with heart rate endurance [Fixed resistance 1]
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
20 minutes of Sweet spot [ERG watts = 86% of FTP]
10 minutes of Cool down at zone endurance with heart rate endurance [Fixed resistance 1]

NYTT 6x5 FTP

Total Time: 01:00:00

Category: Muscular endurance

Author: NYTTCoach

Intervals

10 minutes of Warm Up [ERG watts = 50% of FTP]
30 seconds of Surge [ERG watts = 110% of FTP]
2 minutes of Recovery [ERG watts = 50% of FTP]
30 seconds of Surge [ERG watts = 130% of FTP]
2 minutes of Recovery [ERG watts = 50% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
5 minutes of Rest [ERG watts = 50% of FTP]

2 x 20 with Bursts

2 x 20 workout with suprathreshold and subthreshold intervals mixed in to keep it interesting.

Total Time: 01:02:30

Category: Muscular endurance

Author: Markchandler

Intervals

5 minutes of Warm Up [ERG watts = 50% of FTP]
1 minute of Spin [ERG watts = 80% of FTP]
1 minute of Rest [ERG watts = 50% of FTP]
1 minute of Spin [ERG watts = 80% of FTP]
2 minutes of Rest [ERG watts = 50% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 105% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 107% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 110% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
2 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Last Burst! [ERG watts = 115% of FTP]
7 minutes 30 seconds of Rest [ERG watts = 50% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 105% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 107% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 110% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
2 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Last Burst! [ERG watts = 115% of FTP]
5 minutes of Cool Down

Basic intervals

Total Time: 00:51:00

Category: Strength

Author: Pinkgecko

Intervals

5 minutes of Warm up [ERG watts = 60% of FTP]
30 seconds of Increase intensity [ERG watts = 100% of FTP]
30 seconds of Recovery at zone recovery
30 seconds of Increase intensity [ERG watts = 110% of FTP]
30 seconds of Recovery at zone recovery
30 seconds of Increase intensity [ERG watts = 110% of FTP]
30 seconds of Recovery at zone recovery
30 seconds of Increase intensity [ERG watts = 110% of FTP]
30 seconds of Recovery at zone recovery
2 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of Recovery at zone recovery
3 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
4 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
5 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of Recovery at zone recovery
4 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
3 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
2 minutes of Threshold [ERG watts = 100% of FTP]
3 minutes of recovery at zone recovery
10 minutes of endurance at zone endurance

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Public Workouts by Rating

MAP Test - 200W start with 25W/min - small increments

Sufferfest Revolver 2013

2TP Intervals - 4 x 7mins

LT-W5: 2 x 20-minute Int w/ Neuromuscular Power Bursts

Block: Main Set

**TheSufferFest.com's Rubber Glove

Spinervals 39 LEADVILLE r7.7 85 mins

Anaerobic Hills and Sweet spot

NYTT 6x5 FTP

2 x 20 with Bursts

Basic intervals

Useful Gear


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