Ramp test - cooldown recommends old workout and variants that may not exist anymore.
Went on a little ? hunt in the workout descriptions:
Brunette:
âBrunette?is 4 intervals of either 3:45 or 4-minutes at 106% FTP. Each interval is separated by an 11?minute recovery valley.â
Monte Cuar:
Monte Cuar is 2 hours of aerobic Endurance riding spent between 50-55% FTP, and ?includes an early trio of? Power Sprints.
Igikpak:
Igikpak? is 2 hours of aerobic Endurance riding spent between 55-60% FTP, and ?includes an early trio of? Power Sprints.
Piz Lagrev:
Piz Lagrev ?is 2 hours of aerobic Endurance riding spent between 55-65% FTP, and? includes an early trio of? Power Sprints.
Ickes:
2nd paragraph: Up next are 6 short, 15-second Form Sprints where you?ll target seated pedal-speed & control, easing up for 45 seconds between each sprint.
Tanigawadake:
Tanigawadake ?is 2 hours of aerobic Endurance riding spent between 55-65% FTP, and ?includes an early trio of? Power Sprints.
Markleeville
Markleeville? consists of 2x3-minute and 3x3:30-minute repeats at 110% FTP, separated by 5-minute recovery valleys and followed by 30 minutes at 65% FTP.
Sewell:
Sewell? consists of 4 intervals of 5-minute VO2 max intervals at 108%, 108%, 109%, and 106%? FTP.?
Mesachie:
Mesachie consists of 2x22-minute criss-cross intervals with 2-minute valleys spent between 97-99%FTP and shorter, 45-second surges between 110-115% FTP. 6 minutes of recovery separate each long?interval.
SharktootH:
On the 6th lap, there?s a very high-intensity surge simulating a hard effort to get into the break. After the last corner of the last lap of the lap, there?s be a high-cadence lead-out into an all-out sprint
Power test - 12s
Then, you?ll face 2x1-minute, all-out efforts to measure your short-term anaerobic capacity. And then you?ll have another crack at the very same format in order to improve upon your first go-around or simply to turn this into more of a Sprint/Anaerobic workout. If you get sloppy, don?t spin quite so quickly, but do your best to keep your spin above 90rpm.
Polemonium:
Polemonium is an ideal combination of VO2max efforts and strength edurance work where you?ll first face 5x2-minute VO2max repeats at 130% FTP with 2 minutes of rest between repeats
Trail Trainer Bootleg Canyon:
As you roll to the bottom of the canyon, you?ll find yourself back where the trail began at the pavilion. Bootleg Canyon is located right on the edge of Boulder City, Nevada which is just to the East of Las Vegas.
Angora:
Adjust the ?Workout Intensity? as you see fit, but make each one of these mean something, make it HURT! And don?t drop your watts so far that these end lower than 110% FTP.
Some other issues:
Unicorn +1, +2 and -1:
âUnicorn is ⌠ranging from 95-102% FTP.â
But none of these workout goes above 100% FTP
Cache La Poudre
âCache La Poudre is 60 minutes of near-continuous riding where youâll spend 45 minutes between 8-87% FTP, but 3x30-second recoveries break up the otherwise continuous effortâ
Steele:
At 12:30 there is a spelling mistake (sorry, forget which one )
Mills +2:
"Mills +2 consists of 3 sets (of missing) 2.5-minute VO2max repeats each starting at 120% FTP and finishing at 110% FTP. "
Mills +2 in workout:
At around 37:25 min it should be âyouâ not âyourâ
At around 54:10h âsystemâ not âsystemsâ
At around 1:02:30h I donât remember
Baird -3:
At 17:15, the text says âwe will assess the work in 5 minutes âŚâ which I believe is related to the duration of the recovery period, but the recovery is only 3 minutes long in this workout and âin 5 minutesâ is in the middle of the 2nd set of intervals
Mills +5:
Mills +5 consists of 3 sets (of missing) 3-minute VO2max repeats each starting at 120% FTP and finishing at 110% FTP.
Each set contains 3 repeats (it doesnât, itâs 3-4-3 repeats), and 3-minute recoveries fall between intervals while 8-minute recoveries fall between sets.
In workout:
At 41:20 it should be âyourâ not âyouâ
At 1:00:05 âproducutsâ
At 1:02:30 text says âgoing in 30â but luckily itâs still 2:30 until the next set.
Freel +1:
âEach set of intervals is separated by 10 minutes of recovery and this version includes an extended cooldown.â Except Freel+1 is exactly the same as Freel, with no extended cooldown.
Freel:
At around 13:15, âthanâ instead of âthenâ
At around 16:50, it says â1 minute until next intervalâ, but itâs a cruel joke, cause the next interval starts in 10 seconds
Mills +4:
The 2nd and 4th recovery period in the 2nd set are at 39%, not 40%.
Merced -1:
âThe active recoveries between each set of 40/20âs are a 5 minutes long.â
Keith -1
The congrats from Chad for a job well done at the end of the last set refer to 90 mins of work. I am.pleased to say it was only 75 minutes!
This oneâs an actual error with the workout itself. The description is correct.
Carson -2 is 88-94%, but the 2nd last interval is set at 98%âŚ
Inside Whiteleaf, around 17ish minutes in, it says âtippeâ instead of âtippedâ. Also, thereâs a handful of incorrect directions. It says a few times to ride at FTP/Threshold or above it, but the interval is below threshold. May want to just review the text for errors.
Gendarme-3 its either 20 or 24 min into it, it says to hang on knowing that 30seconds of rest is ahead.
its only 20. real rude
Came here to post the same thing.
Do these errors actually ever get fixed?
Sleeping Deer, the outside version has this inconsistency (my bold), the inside version states 3 minutes for both and the workout diagram has 3 minute rests.:
Main Set:
- 4x4 minutes at 288 watts with 4 minute rests between each interval.
Cool Down:
- 14 minutes easy.
Goals
Sleeping Deer is four 4-minute intervals at 106% FTP. The recoveries between intervals are 3 minutes long.
Yep! I give posts a âthumbs upâ after I fix them.
Iâll check into the Meadow Valley TSS again though, thanks!
Starlex is 4x12mins SS at 89-90%âŚ
Yet it claims to be 70 mins Tempo in the description!!!
Description says that the VO2Max intervals range from 111-113% but every interval is 113%.
Endurance at the end is at 60% whereas (almost) every other workout has the endurance at 65%.
No cooldown.
Glassy+1: the inside version is Sweet Spot 6.0 but the outdoor version is Sweet Spot 4.2. The other variants have matching levels for both inside out outdoor versions.
Emerson
At 18:55, the text goes âdrop your shoulders, soften your elbowS âŚâ
you have 2 shoulders and 2 elbows, so plural would be better
Pahrah:
Starting with a gradual ramp and 1-minute effort at 80% FTP, you then get a chance to collect yourself before a 80-90% 5-minute ramp.
That ramp is 3 minutes long.
Muchachos
"Muchachos totals over 80 minutes of Tempo intervals spent between 65-94% FTP with intermittent, 2.5-minute recoveries at 55% FTP. "
I believe this should be 90-94%.
CarsonâŚwhy do -5, -4, -3, -2, -1, 0, and +4 have instructions but +1, +2, and +3 do not. I love Carson but did +1 today for the first time and would have preferred to have been reminded on the high force cadence drills!!
Hey, use google translator to german for workout âTitsey -3â
OMG
Darwin -4:
35:10 âfowardâ
What is a âGrand Gondoâ?
Not in a workout, but in the century ride details Training for a Century: Be Prepared for Your First 100 Mile Ride - TrainerRoad Blog there is a paragraph with a curious headingâŚ
Whatâs the Difference Between a Century Ride and a Gran Gondo?
Centuries and Gran Fondos are very similar, so much so that the two have almost become synonymous. Gran Fondos are semi-competitive events that are timed or include time sections but arenât necessarily 100-miles long. However, training for a century ride or Gran Fondo is the same. Itâs all about developing your aerobic fitness and endurance.
Is that a "Go ânâ Do?
Not actually a Typo but Rodgers is missing a zone designation and an effort level. Looks like it might have been skipped for updating.
Geiger +4:
At 24:05 âpullâ and it should be âpullingâ
At 26:20 âsimulateâ and it should be âsimulatingâ
At 30:05 âturingâ instead of âturningâ
At 1:07:50 âyourâ instead of âyouâreâ
At 1:18:10 âfowardâ instead of âforwardâ.