I'm going to put together a compilation of BikeForums workouts and "publish" it in PDF form as a Christmukah gift for everyone later this year. Every couple weeks I'll start a thread that says "Post your XXXXX workout", please contribute what you can. Intervals and intensities will be defined in terms of Functional Threshold Power (FTP). I understand not everyone has a power meter, but this is the format I have chosen. I'm sure you can adapt it to heart rate and/or RPE..
I've created a working GoogleDocs document, available here:
http://docs.google.com/Doc?id=dff3pq75_3hjnjknd6.
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This thread will focus on "sweet-spot" workouts. Sweet spot has been defined as upper-L3 to lower-L4 workouts. I'll start with a few (thanks to Bill Black):
DRIVE FOR THE LINE
- 10min. warm-up;
- 20min. @85% of FTP;
- 5min. @70% of FTP;
- 5min. @100% of FTP with last 30sec. thereof @140%+ of FTP;
- 5min. @70% of FTP;
- 5min. @100% of FTP with last 30sec. thereof @140%+ of FTP;
- 10min. cool-down.
4.5 THEN DRIVE
- 10min. warm-up;
- 70% of FTP then every 4.5min. go @140% of FTP for 90sec. (so total of 6min.) and that is one rep and you continue that for 10 reps (total of 60min) never letting things go below the 70% of FTP base level;
- 10min. cool-down.
DRIVE FOR 5
- 10min. warm-up;
- 5min. @110% of FTP then 2min. @60% of FTP and that is one rep; do 3 reps per set and 2 sets with 10min. @ L2 between the sets.
- 10min. cool-down.
TERRIBLE 20's
- 10min. warm-up;
- 20min. @90% of FTP with last 2min. thereof being @110% of FTP and that is one rep; do 3 reps with 5min. @ L2 between the reps;
- 10min. cool-down.
HOUR OF POWER
- 10min. warm-up;
- 60min. @ 80-95% FTP
- every 90 sec or so, shift down, stand up, SURGE.
- 10min. cool-down
HOUSE OF PAIN
- 10min warm-up;
- 57min. @75% of FTP and spaced out fairly evenly during that 57min. do 4 x 2min. @110% of FTP;
- 18min. @80% of FTP and spaced out fairly evenly during that 18min. do 4 x 1min. @120% of FTP;
-10min. cool-down.