I have seen lot's of threads on various training methodolgies and figured there were no individual threads that contained details on specific routines and their value/purpose.

So - Post your favourite Routines here - be they road or indoor trainer sessions.

Give as much information as possible and remember not everyone understands all the terminology used and not everyone has access to the same level of equipment ie powermeters etc. So try and keep the information at a level everyone can understand. Also - if you see a Routine that is posted but you have more to add or you use it for a different purpose then post it up again with your own context added. It all helps

Before replying can we please keep this thread to a Routine only with details/comments about the Routine itself. That way we can use this thread as a reference for training.

It would be good if we can make this thread a sticky.

_________________
Don't let the truth get in the way of a good story......
Argon
CAAD9 6.78Kg
Supersix 6.78Kg

Powersteps. This is one of my favourite Routines for building strength and endurance. This is an indoor session but could be done on a flat road. This session lasts 61 minutes and should be done at between 80 & 85% MHR

The only recommendation I have here is that you don't go too hard at the start. If you finish this routine you should be tired but not exhausted. It is likely that if you are new to training or you have a high ramp rate on your trainer then you may want to modify this routine to suit your capability.

10min warm up in Recovery-E1 (High cadence 95-100)
8min x Big Ring/23 E1-E2 (Your prefered cadence) or 70%FTP
1min Recovery E1 (High cadence 95-100)
7min x Big Ring/21 E2-E3 (Your prefered cadence) or 80%FTP
1min Recovery E1 (High cadence 95-100)
6min x Big Ring/19 E3 (Your prefered cadence) or 90%FTP
1min Recovery E1 (High cadence 95-100)
5min x Big Ring/17 E3 (Your prefered cadence) or FTP
1min Recovery E1 (High cadence 95-100)
4min x Big Ring/16 E3 (Your prefered cadence) or 105%FTP
1min Recovery E1 (High cadence 95-100)
3min x Big Ring/15 E3 (Your prefered cadence) or 110%FTP
1min Recovery E1 (High cadence 95-100)
2min x Big Ring/14 E3 (Your prefered cadence) or 115%FTP
10min Recovery

_________________
Don't let the truth get in the way of a good story......
Argon
CAAD9 6.78Kg
Supersix 6.78Kg

Great thread idea!

TIME / GEAR/ DESCRIPTION/ SETS / TOTAL TIME
(in min)

5 42x18 WARM UP 5


5 53x18 15 sec On/ 15 sec Off

“ 20 sec On/ 20 sec Off \

“ 25 sec On/ 25 sec Off

“ 30 sec On/ 30 sec Off X 3

“ 25 sec On/ 25 sec Off

“ 20 sec On/ 20 sec Off /

“ 15 sec On/ 15 sec Off


5 42x18 SPIN 15/ 25/ 35


4 53x18 100 RPM 39

3 53x17 “ 42

2 53x16 “ 44

1 53x15 “ 45


5 42x18 SPIN 50


5 42X16 20 sec On/ 20 sec Off 55


5 42x18 COOL DOWN 60


I usually do this (along with many other workouts) within a 2-3 hour ride
Done on a kurt kinetic fluid trainer.

I'll play

Trainer routine

-2 x 20' @ 95-100% FTP

hard, efficient, nuff said

Outside routine

-60' tempo @ 80-90% FTP

this one brings you a nice feeling of "job's well done"

-hill repeats of 4-5 minutes, seated, @ 120% FTP with 4-5 minutes recovery

it make thing different from riding the flats all the time.

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2013 rocky mountain vertex 29er
­Twitter
www.cyclingtrainingnuts.blogspot.ca

KH - just wondering mate, why you still using HR now you have a PM....?

Just got mine up and running over the weekend, stoked with it! Can't wait to get some more info, do a FTP and get a power profile.

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Baum Ristretto, Baum Mondrian Corretto & the '89 Merckx! | "If you could eat it in one sitting, hold your line." | twitter.com/Tinea_Pedis

I'm fortunate enough to have a number of 3 to 30 minute climbs that are easy riding distance from my place. On solo interval rides, I just do a route with 3 or 4 climbs and hit them at 80 to 100%. It hurts.

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2013 Wilier Cento1 SR || 2009 Ridley Crossbow || 2011 Yeti AS-R 5 Carbon

One that Tapeworm gave me in another thread - I wouldn't call it a favourite (It is vomit inducing) but it certainly gets results.

For me (with a PM) this routine is done at 170% FTP on and at FTP off. TW called it an over under routine - since there are so many variations of this type of routine I'm calling it System Overload. I'm sure TW can add any comments to it if he sees I have left anything out.
The way to figure out what gear to use if you don't have a PM is to find a gear that you can hold for 1 minute @ 90RPM - this is your 'on' gear. If you can keep going at the end of 1 minute or can't make the 1 minute you have the wrong gear.
You will do the 'work' part of this set at 95RPM on and 90RPM off. Each set (There are 2) is done in the following manner - 30seconds on @ 95RPM change back 1 gear for 30 seconds off @ 90RPM. (The 90RPM should be around your FTP - it is for me at least)

This Routine takes 38 - 40 mins depending on how many repetitions you do.

10min warm up
4x or 5x 30sec on 30sec off
10min Recovery
4x or 5x 30sec on 30sec off
10min Recovery/Warm down

Enjoy, if you love pain

During this crit season I am backing this up with a 5x5 session the following day.

5x5 @ 105% FTP (If you have no PM roughly 85-90% MHR for each 5min set)

10min Warm Up
5m @ 105% FTP
5m Recovery
5m @ 105% FTP
5m Recovery
5m @ 105% FTP
5m Recovery
5m @ 105% FTP
5m Recovery
5m @ 105% FTP
5m Recovery

_________________
Don't let the truth get in the way of a good story......
Argon
CAAD9 6.78Kg
Supersix 6.78Kg

do you mean your 30' OFF is done at FTP power? If so, you should be doing it at 100 watts less....

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2013 rocky mountain vertex 29er
­Twitter
www.cyclingtrainingnuts.blogspot.ca

TP I use all metrics available. I am in the if you can measure it you can use it camp so even though I have a PM I still use HR as well.

@ Devinci - For me it's about 150W at the moment. I'm running about 400W on then back to 250W off.

I have started a gradual taper program for this season which is constructed of;
Saturday Sunday Hard efforts (System Overload, 5x5, 50-60Km with 750-1000m of climbing, VO2Max sessions,etc)
Monday recovery,
Tuesday Variation of Modified 2 x 20, Powersteps, 2 x 20, 4 x 10, etc
Wednesday 75% FTP for 45m - 1hr
Thursday Race - Crit 50mins+ approx 37-40Km (Depending on group)
Friday off

Here is one of my final 2 day blocks before race day.

Variation of 2 x 20
10m Warm Up
20m @ 90% FTP or 80-85% MHR @ 95+ RPM
5m Recovery
15m @ 90% FTP or 85+% MHR @ 90 RPM
5m Recovery
1m build to sprint (Ride this like you are pushing hard fighting for position building speed and intensity before exploding towards the line - Last 10-15 seconds @ what you've got left in the tank - you should be hitting 95-100% MHR)
5m Recovery

45m @ 75% FTP or <75% MHR
5m Bars @ 95, 5m Hoods @ 100, 5m Drops @ 95 -100 Repeat 3 times

_________________
Don't let the truth get in the way of a good story......
Argon
CAAD9 6.78Kg
Supersix 6.78Kg

Tried the first one you posted last night KH - bugger me it hurts!

Don't have a FTP so just went as hard as I could hold. The pain......

_________________
Baum Ristretto, Baum Mondrian Corretto & the '89 Merckx! | "If you could eat it in one sitting, hold your line." | twitter.com/Tinea_Pedis

I think we should all aspire to this one posted by Mr. Hansen earlier this year

40min 220watts
5x8second sprints 3mins recovery - MAX effort
10min 220watts
5min time trial all out - I only did 4mins
30min 220watts
10mins - (40second/20second) x10 450w/250w
30mins 220watts
1min 350w
1min 360w
1min 370w
1min 380w
1min 390w
1min 400w
1min 410w
1min 420w
1min 430w
1min 440w
30mins 220watts
5mins (30seconds/30seconds) x 5 450w/300w
10mins 220watts
2x8 sec sprints 5 min recovery - Max effort
10min 220 watts

I believe he said his ftp was around 435? and then he did it again the next day

Well this is my weekly bucket o' pain - should I actually manage to get this much training in:-

Day 1: 2 x 20mins (@FTP)
Day 2: 5 x 5 mins (105 -110% of FTP)
Day 3: Rest
Day 4: Long ride (usually mtb) (80% ftp avg)
Day 5: 4 x 30 secs on/off, 10 mins rest - repeat (200% of ftp)
Day 6: 2 x 20mins (@FTP)
Day 7: Rest

"Rest" days are just a rest off the bike. I will usually be running/swimming/weights on those days.

I too collect HR data but mainly just for kicks (ie: more data), it does not dictate my workouts.

_________________
"Physiology is all just propaganda and lies... all waiting to be disproven by the next study."
"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG

@ TP - Yeah that is a good session. The first time I did it I overcooked it as well.
You need to ease up on the first 8 mins otherwise you risk blowing up too early. It should be ridden just a little harder than Recovery.

@ rgkicksbutt - I wish. Adam's 30 mins @ 220W (probably Recovery for him) is getting close to my current FTP!!!!

@ TW - 200%!!! Sheesh you mean I still have to find another 100W in that session?

_________________
Don't let the truth get in the way of a good story......
Argon
CAAD9 6.78Kg
Supersix 6.78Kg

Hahaha, well that depends on a few things. Despite aiming for endurance stuff I still have a good number of fast twitch fibres so it's pretty easy... especially when the FTP ain't too high at the moment

Of course this is what I aim for. As anyone would know, focusing on anything other than not seeing breakfast again is a big ask.

Alls you can do is alls you can do.

_________________
"Physiology is all just propaganda and lies... all waiting to be disproven by the next study."
"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG

220 certainly feels recovery for me....

But I know my FTP won't be anywhere near 400. Let alone 435 which is just WOW!

_________________
Baum Ristretto, Baum Mondrian Corretto & the '89 Merckx! | "If you could eat it in one sitting, hold your line." | twitter.com/Tinea_Pedis