30/06/2023, 07:13 Workouts - TrainerRoad

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Workouts
Browse workouts online; complete them in the app.
Download the TrainerRoad App (/download) to start training.

Workout Level Name Date Added Duration TSS Intensity kJ (Cal)

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Showing 77 of 77

01:00:00 50 0.71

Details: Abney is 3x9-minute sets of ascending force intervals ranging from 80-90%FTP.Each set consists of 3x3-minute repeats with 1 minute of recovery between intervals and 5 minutes of

(/app/cycling/workouts/1249-abney)

01:00:00 47 0.69

(/app/cycling/workouts/1258-granite)

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01:00:00 52 0.72

relatively low power output.9 minutes of ILT (Individual Leg Training) precedes the spin-u... Read More

(/app/cycling/workouts/1259-steamboat)

Power Training Ridethrough

Threshold 1.0

(/app/cycling/workouts/1887-power-training-ridethrough)

Tempo 1.0
01:30:00 60 0.63

(/app/cycling/workouts/5457-tehipite)

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Endurance 1.0
01:00:00 28 0.53

(/app/cycling/workouts/5460-obelisk)

Threshold 1.0
00:20:00 17 0.72

(/app/cycling/workouts/5755-clyde)

Anaerobic 1.0
00:20:00 21 0.79

(/app/cycling/workouts/5756-davis)

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Recess -4
Endurance 1.0
00:45:00 19 0.50
DURATION TSS ® IF®

Details: The Recess rides range anywhere from 20-60 minutes in duration at roughly 50% FTP.Exhausted rides, sometimes referred to as "accumulation rides" or "depleted rides" are performed
within 4-24 hours after your last key workout, race/event, or any other similar, stressful ri... Read More

Recovery

(/app/cycling/workouts/18127-recess-4)

Crane
Sprint 1.0
00:45:00 51 0.82

(/app/cycling/workouts/20720-crane)

Sprint 1.0
00:30:00 37 0.86

(/app/cycling/workouts/20721-dorr)

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Osceola
Anaerobic 1.0
01:00:00 53 0.73
DURATION TSS ® IF®

Details: Osceola is 2 sets of 3x1-minute VO2max intervals at 125% FTP and serves as a taper version of similar VO2max workouts. Active recovery intervals between work intervals is 4 minutes
long and recovery between sets of intervals is 8 minutes long.

Achievable

(/app/cycling/workouts/20736-osceola)

Dans
Endurance 1.0
00:30:00 13 0.50

(/app/cycling/workouts/20754-dans)

LSCT Warmup
Threshold 1.0
00:20:00 16 0.70

(/app/cycling/workouts/21902-lsct-warmup)

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Jeferson
Threshold 1.0
01:00:00 60 0.78
DURATION TSS ® IF®

Details: Jeferson is 4x5-minute intervals at 95% FTP with 5-minute recoveries at 50% FTP.Each interval places emphasis on varied climbing cadences (60/80/100rpm) and standing climbing drills
where riders stand for 20 pedalstrokes at the top of each minute during the intervals. Pe... Read More

Achievable

(/app/cycling/workouts/23511-jeferson)

Logan
Threshold 1.0
01:30:00 73 0.70

(/app/cycling/workouts/30168-logan)

Threshold 1.0
01:00:00 59 0.77

(/app/cycling/workouts/30169-sanford)

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Sprint 1.0
00:45:00 34 0.68

(/app/cycling/workouts/30175-silverthrone)

Black Giant -5
Anaerobic 1.0

00:30:00 33 0.81

ballpark. Recoveries between intervals are about 1 to 1.5 minutes while downtime between sets... Read More

(/app/cycling/workouts/81701-black-giant-5)

Tunnabora -5

(/app/cycling/workouts/82108-tunnabora-5)

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Threshold 1.0
00:30:00 30 0.78

(/app/cycling/workouts/93381-truuli-2)

Dorr +1
Sprint 1.0
00:45:00 46 0.78

(/app/cycling/workouts/109208-dorr-1)

Crane +1
Sprint 1.0
01:00:00 59 0.77

(/app/cycling/workouts/109210-crane-1)

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Crane +2
Sprint 1.0
01:15:00 67 0.73

Taku -1
Endurance 1.0

00:30:00 14 0.52

Details: Taku -1 is 30 minutes of Endurance/Recovery spent mostly between 50-60% FTP.

(/app/cycling/workouts/114749-taku-1)

Lazy Mountain -2
Endurance 1.0

00:45:00 18 0.49

(/app/cycling/workouts/220960-lazy-mountain-2)

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Recess -5
Endurance 1.0
00:30:00 12 0.50

(/app/cycling/workouts/312044-recess-5)

Colosseum -2
Tempo 1.0
01:00:00 46 0.68

(/app/cycling/workouts/355749-colosseum-2)

Sleeping Beauty -5
VO2 Max 1.0
00:30:00 30 0.78

(/app/cycling/workouts/362357-sleeping-beauty-5)

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Slide Mountain -1

01:00:00 50 0.71

Details: Slide Mountain -1 is 3x10-minute intervals at 80% FTP with 4-minute recoveries between intervals.

(/app/cycling/workouts/369771-slide-mountain-1)

Tempo 1.0

01:00:00 45 0.67

(/app/cycling/workouts/369772-slide-mountain-2)

Tempo 1.0

01:00:00 47 0.69

(/app/cycling/workouts/369774-mount-feld-2)

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Table Rock -1

01:00:00 50 0.71

Details: Table Rock -1 is 2x15-minute intervals at 80% FTP with 6-minute recoveries between intervals.

(/app/cycling/workouts/369775-table-rock-1)

Table Rock -2
Tempo 1.0

01:00:00 45 0.67

(/app/cycling/workouts/369776-table-rock-2)

Threshold 1.0

(/app/cycling/workouts/438548-intro-workout-non-smart)

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Threshold 1.0

(/app/cycling/workouts/438549-intro-workout-smart)

Lazy Mountain -1
Endurance 1.0

01:00:00 20 0.45

Details: Lazy Mountain -1 is 1 hour of easy, steady efort at a steady 45% FTP.

(/app/cycling/workouts/524179-lazy-mountain-1)

Tempo 1.0

01:00:00 51 0.71

(/app/cycling/workouts/634137-maggie-s)

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Anaerobic 1.0
01:30:00 83 0.75

(/app/cycling/workouts/858999-junction-3)

01:00:00 52 0.72

(/app/cycling/workouts/869228-icefall-7)

Lion Rock -2
Threshold 1.0
01:30:00 87 0.76

Details: Lion Rock -2 is 3 sets of 3x5-minute Threshold eforts that begin with a 15-second sprint at 150% FTP and then settle in for 4 minutes at 85% FTP, aka "racewinners".Each set fnishes with a

(/app/cycling/workouts/880870-lion-rock-2)

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Lion Rock +1
Threshold 1.0
02:00:00 105 0.72

Details: Lion Rock +1 is 4 sets of 3x5-minute Threshold eforts that begin with a 15-second sprint at 150% FTP and then settle in for 4 minutes at 80% FTP, aka "racewinners".Each set fnishes with a

(/app/cycling/workouts/880905-lion-rock-1)

Lion Rock +2
Threshold 1.0
02:00:00 115 0.76

Details: Lion Rock +2 is 4 sets of 3x5-minute Threshold eforts that begin with a 15-second sprint at 150% FTP and then settle in for 4 minutes at 85% FTP, aka "racewinners".Each set fnishes with a

(/app/cycling/workouts/880906-lion-rock-2)

Black Giant -2
Anaerobic 1.0
01:00:00 55 0.74

Details: Black Giant -2 consists of 4 sets of Anaerobic power repeats ranging from 120-150% FTP lasting either 12 or 15 seconds long.Recoveries between intervals last about 1 to 1.5 minutes while

(/app/cycling/workouts/919664-black-giant-2)

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West Vidette -2
Endurance 1.0
00:30:00 16 0.56

(/app/cycling/workouts/1028727-west-vidette-2)

Endurance 1.0

00:45:00 21 0.53

(/app/cycling/workouts/1056132-totten-key)

Rocky
Anaerobic 1.0

01:30:00 83 0.75

minutes long.

(/app/cycling/workouts/1056309-rocky)

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La May
Sprint 1.0
01:00:00 65 0.81

(/app/cycling/workouts/1597877-la-may-)

Tempo 1.0

01:30:00 60 0.63

(/app/cycling/workouts/1597946-bowen)

00:30:00 33 0.81

(/app/cycling/workouts/1597982-comerford)

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Endurance 1.0
00:15:00 10 0.65

Details: Scotty is 15 minutes of zone 2, perfect for the TrainerRoad athlete with short commutes or brief rides they'd like to push to their head units as an outdoor workout.

scotty)

VO2 Max 1.0

01:00:00 54 0.73

(/app/cycling/workouts/2287235-letcher)

01:00:00 54 0.74

(/app/cycling/workouts/2396185-tagliaferro)

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Nevada
Anaerobic 1.0
01:30:00 79 0.73

minutes long.

(/app/cycling/workouts/2396400-nevada)

Anaerobic 1.0
01:30:00 86 0.76

minutes long.

(/app/cycling/workouts/2396440-karenga)

Threshold 1.0

(/app/cycling/workouts/2413307-caimodorro)

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Threshold 1.0

(/app/cycling/workouts/2413377-hangst)

Threshold 1.0
01:00:00 55 0.74

Details: Livermore is 5x6-minute over-under intervals with 1-minute valleys at 75% FTP and 2-minute peaks that ascend to 106% FTP.Recoveries between over-unders are just under 4 minutes

(/app/cycling/workouts/2413466-livermore)

Threshold 1.0
01:00:00 59 0.77

Details: Lobuche is 5x6-minute over-under intervals with 1-minute valleys at 85% FTP and 2-minute peaks that ascend to 106% FTP.Recoveries between over-unders are just under 4 minutes long.

(/app/cycling/workouts/2413470-lobuche)

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Threshold 1.0
01:00:00 63 0.79

Details: Faribault is 5x6-minute over-under intervals with 1-minute valleys at 84% FTP and 2-minute peaks that ascend to 104% FTP.Recoveries between over-unders are 3.5 minutes long.

(/app/cycling/workouts/2417105-faribault)

Threshold 1.0

01:00:00 51 0.71

(/app/cycling/workouts/2419965-bearpen)

Threshold 1.0

01:00:00 55 0.74

(/app/cycling/workouts/2419979-turquino)

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Ben Bury
Threshold 1.0
01:15:00 65 0.72

(/app/cycling/workouts/2419983-ben-bury)

Panum

01:30:00 71 0.69

(/app/cycling/workouts/2423124-panum)

Threshold 1.0

01:00:00 50 0.71

(/app/cycling/workouts/2426000-flat-tops)

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Fremont
Threshold 1.0
01:00:00 54 0.73
DURATION TSS ® IF®

Details: Fremont has 4 target intervals of 3 minutes ranging from 106-107% FTP. Each interval is separated by a 12-minute - 13-minute recovery valley.

Achievable

(/app/cycling/workouts/2426171-fremont)

Threshold 1.0
01:00:00 60 0.78

Details: Ellis is 4x5-minute intervals at 95% FTP with 5-minute recoveries at 50% FTP.Each interval places emphasis on varied climbing cadences (60/80/100rpm) and standing climbing drills

(/app/cycling/workouts/2496375-ellis-)

Endurance 1.0

(/app/cycling/workouts/2773090-mid-rig)

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Pennington
Endurance 1.0
00:30:00 0 0.55
DURATION TSS ® IF®

Details: 30 minutes split into 5x4 minute intervals alternating between 55 and 58% FTP with a 5 minute warmup and 5 minute cooldown.

Achievable

(/app/cycling/workouts/2773091-pennington-)

Endurance 1.0
© 2011-2023 TrainerRoad, LLC. Ver. 31481 — NP, IF and TSS are trademar
(http://www.trainingpeaks.com). Legal (https://www.trainerroad.com/legal) 0.56

(/app/cycling/workouts/2773092-ontakesan)

Endurance 1.0

(/app/cycling/workouts/2773093-blanchard)

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Big Benledi
Endurance 1.0
00:30:00 17 0.58
DURATION TSS ® IF®

Details: 30 minutes split into 5x4 minute intervals alternating between 55 and 64% FTP with a 5 minute warmup and 5 minute cooldown.

Achievable

(/app/cycling/workouts/2773094-big-benledi)

Endurance 1.0

(/app/cycling/workouts/2773095-half-moon)

Gray Crag
Endurance 1.0

(/app/cycling/workouts/2773096-gray-crag)

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Grosses
Endurance 1.0
00:45:00 0 0.54
DURATION TSS ® IF®

Details: 45 minutes split into 5x7 minute intervals alternating between 55 and 56% FTP with a 5 minute warmup and 5 minute cooldown.

Achievable

(/app/cycling/workouts/2773100-grosses)

Svinecea
Endurance 1.0

(/app/cycling/workouts/2773101-svinecea)

Bess
Endurance 1.0

01:00:00 0 0.57

bess)

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