Trainerroad Bago

Not necessarily my favorite, but the time passes quickly. Total of 1:10 as: 20 min warm up, 40x (30" at 130%, 30" easy), 10 min cool down. It's funny how the 30" at 130% seems a lot longer than the 30" easy!

Another go-to is 20 min warm up, then 10-12x (3-4' @ FTP, 1' easy), 10 min cool down. I did this one this past week and got in 48 min around my current FTP - solid workout for a bit over an hour - NP was at 92%.

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Blog: http://262toboylstonstreet.blogspot.com/
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2x20 @ 95% FTP plus an hour in L2 afterwards.

Sufferfest Local Hero. kicks your ass every time

Yup. Prolly my favorite as well. Blender is turning into a close second.

Sufferfest Hell Hath No Fury. The great thing is that as soon as you can finish it at 100% you know it is time to up your FTP.

5min easy spin

30 min warm up. 6 x 15 at 90-95% done as two sets of three with two minute recovery between intervals and five minute recovery between sets. Cool down. You'll know you worked out after.

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Instagram | Team Kiwami North America

Zwift :-)

London - Warm up to start of Box Hill and do 10 minute Z4/high Z4 repeats

Watopia - Warm up to start of back side of KOM and do Z3/Z4 repeats up the back side of the KOM

This is definitely one of my favorites too

No thanks!

Another vote for 2x20.

X3. If you do it right, you had better have a trash can near by for the vomit.

If I have a light week at work - meaning I can jump on the trainer everyday, my favorite is:
10 min build up
20 min @ Z3
5 min rest
20 min @ Z3
5 min cool down

If the week at work is heavy, meaning I can't ride everyday:
10 min build up
20 min @ 95-100%
5 min rest
20 min @ 95-100%
5 min cool down

My focus in the "trainer season" - is to have as much time in Z3 and Z4 as possible.

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Long Distance PB: 8:25
Instagram: larsschmidttri

Only done this one once so far, looking forward to dreading seeing it again.

10' warmup
Starting at high z2/low z3 every 5' add 5 watts. Continue until failure. Don't wuss out.

2x20's done as over/unders is a fun one too.

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My Blog - http://leegoocrap.blogspot.com

Current favorite - 10 min or so warm up then - 90 secs at 140% 90 spin then 3 mins at 120% 3 min spin then 5 mins at 100% 5 spin - then do it all over again 2 more times. 15 mins spin CD...


Used this for my CX and it really helped.

:-)

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Graham Wilson
USAT Level III Elite Coach
http://www.thewilsongroup.biz

Thanks for opening this thread...

It has been a while since I have been on my TT bike on the trainer and done a hard session. I have been on the road bike fairly regularly through the fall. But nothing compares to a trainer ride. Yesterday, I did the 6 x 15 min @ 90% work out.

I think suffering on the trainer is just about my favorite thing to do. In the pool I have to make sure I don't swim into a wall. On the road or track I have to make sure I stay in my lane, won't trip or crash. On the trainer you can just put in work.

I don't know how people get bored. Hanging on for every second and hitting my numbers is plenty of excitement for me.

Happy suffering!

I couldn't agree with you more, trainer workouts kick ass.

Not sure I would say "favorite", but did a new one this morning that was pretty tough and interesting enough to push through. It was on TR - Palisade. 1 hr 30 minutes total time broken down as follows:

16 minute warmup sequence;
5x9 min intervals with 6 minutes recovery between each at 40%. Each 9 minute interval was 3x (1 min @ 95%, 2 min @ 105%).
5 minute cool down

Half way through the fourth interval I really started to feel it in my legs - should have skipped the late afternoon/evening run yesterday.

1. Any ladder: no terrain, no stopsigns, etc. and built-in variability:

I use either resistance or FTP% or RPM as the measure of effort. For example :

1X3 min @ 100%
1 min. rest
2X2 2 min @ 110%
1 min rest
3X1 min @ 120%
30 sec. rest
2X2 2 min @ 110%
1 min rest
1X3 min @ 100 %
1 min. rest


It's super-variable, from the number of repeats to durations to effort levels. Throw some 30 sec. efforts in there...

2. I do sprint/hill sets while watching downhill skiing, with the effort coming during a run and rest in between, according to the broadcast.

3. I also do medium efforts (2X40, I suppose?) using rugby matches (2 halves) for the sets, and halftime as a cool-down between. Rugby has recently begun to stop the clock at times, making the 40min longer and indefinite, so there's some unexpected suffering there. A New Zealand game always has the Haka, so you're pretty amped to be riding right away...

4. A music stand will hold a tablet for video watching, BTW, if you don't have a pain cave.

Good thread -- like the Month swim challenge thread.

All best,
Andrew Moss

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"At the end he was staggering into parked cars and accusing his support-van driver of trying to poison him." A description of John Dunbar in the 1st Hawaii Iron Man

Here are a couple of my favorites:

Warm up 20 - 30 minutes
3 x 3:00 @ 100%+ FTP w/ 3:00 RBI
1 x 8:00 @ Easy
3 x 3:00 @ 100%+ FTP w/ 3:00 RBI
Cool down 15 - 20 minutes
Total time ~90 minutes


If I am time crunched and only have an hour - I like this over under set:

Warm up 15:00
3 x [3:00 @ 85 - 90% FTP, 2:00 @ 95 - 100% FTP w/ 5:00 RBI]
Cool down 15:00
Total time ~60 minutes

My bread and butter workout:

15 min at 60% FTP
30 min at 70% FTP
15 min at 60% FTP

Repeat for 3...4... or 5 hours

The Sufferfest - Nine Hammers

Not directed at the above but there's some serious junk time in here unless people have a much more optimistic way of coming to their FTP and aggressive idea of 'rest' than me.

Personally 20x2 @95+% for the first then everything I've got for the second with 6-8 mins of rest in between. Followed up with a good block of z3+.

If I'm not mentally or physically up to the above (frequent) then 1h-90 mins depending on time constraints at 90-92% is a staple. Can be done for me, repeatably for 4+ days without destroying myself and racks up a good few TSS points.

Some variant of 5mins @ 120%, 3 mins rest x 6-8 depending on freshness and motivation. If I have to drop to 115% or 110 for the last couple I'm OK with that.

All following suitable warm up and in the TT position.