Search Workouts
VO2 Max (8x4min@120%)
- 1h 15mTime
- 118Stress
- 0.97Intensity
- 175KPopularity
Author Descriptions
Warm Up, 8x4min at 120% of FTP, 4 minute rest periods, Cool Down.
Ultimate HIIT Session: 3 rounds of 30/15s (120%)
- 1hTime
- 85Stress
- 0.92Intensity
- 76KPopularity
Author Descriptions
3 sets of 10 repeats of: – 30s at 120% – 15s at 40% Brief 3 minute spins between sets.
Aerobic Threshold (1 hour)
- 1hTime
- 66Stress
- 0.81Intensity
- 63KPopularity
Author Descriptions
Targetting the first lactate threshold, the point before lactate increases above resting levels. Typically 75% of MHR, 85% of FTP.
Power Builder 60
- 1hTime
- 85Stress
- 0.92Intensity
- 63KPopularity
Author Descriptions
3 sets of over/under intervals. 105% FTP for two minutes followed by one minute at 85% FTP. 4 minute warmup and cooldown.
Threshold Pulls 1 (5x8min@105%)
- 1h 11mTime
- 101Stress
- 0.92Intensity
- 47KPopularity
Author Descriptions
Warm Up, 5x8min at 105% of FTP, 4 minute rest periods, Cool Down.
Soonami Recovery
- 1hTime
- 24Stress
- 0.49Intensity
- 46KPopularity
Author Descriptions
60min Z1/Z2 Recovery Session
90 minute Endurance 65-78% Ftp
- 1h 30mTime
- 71Stress
- 0.69Intensity
- 43KPopularity
Author Descriptions
Endurance 65-78% Ftp
FTP ramp test
- 53mTime
- 76Stress
- 0.93Intensity
- 41KPopularity
Author Descriptions
Based on a popular FTP ramp test, but with a longer warming up and cooling down. Cycle till exhaustion, take the average of the last minute of effort and multiply it by 0.75, that's your FTP. You don't need to finish the ramp or each individual minute. Stop when you are exhausted.
HIIT Anaerobic for Garmin
- 56mTime
- 104Stress
- 1.04Intensity
- 40KPopularity
Author Descriptions
45 second high power intervals with 1 minute recovery should deplete your W’ This is a hard session and you’ll need to be well recovered, before and after. This workout will hit the Anaerobic capacity category for Garmin’s Primary benefit section of training effect. Not only, that, your aerobic system gets a good workout too. If you want sprint work check out my HIIT anaerobic ski preparation workout.
6 Week Beginner FTP Builder W2D1
- 55mTime
- 40Stress
- 0.65Intensity
- 39KPopularity
Author Descriptions
Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.