Workouts» John Hunt's Workouts

John Hunt's Workouts

A collection of my favorite trainer workouts for myself and my clients.

John Hunt is a cycling coach, bike fitter, and custom bike consultant/project manager.
An ex-Elite level racer, current bike interests include gravel, mountain bike and a bit of road riding.

Follow my adventures at @johnhuntfairfax
Contact me at [email protected]


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John Hunt's Workouts »

1 hour cadence change z2/z1

6x 10min @ 80rpm, 74% FTP,
10min @ 95rpm, 70% FTP
6x 10min @ 80rpm, 74% FTP,
10min @ 95rpm, 70% FTP
Workout overview

Duration: 2h

Stress points: 104

Zone distribution

Z1: -

Z2: 2h

Z3: -

Z4: -

Z5: -

Z6: -

0%
100%
0%
0%
0%
0%

Author: J.Hunt

z1 or below high/low cadence. 10 min endurance pace (Z2 Zwift) alternating with 10 min slighlty below Z2.

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John Hunt's Workouts »

4x10 min threshold w/3 min rest

8min from 49 to 75% FTP
10min @ 104% FTP
3min @ 50% FTP
10min @ 104% FTP
3min @ 50% FTP
10min @ 104% FTP
3min @ 50% FTP
10min @ 104% FTP
8min from 75 to 47% FTP
8min from 49 to 75% FTP10min @ 104% FTP3min @ 50% FTP10min @ 104% FTP3min @ 50% FTP10min @ 104% FTP3min @ 50% FTP10min @ 104% FTP8min from 75 to 47% FTP
Workout overview

Duration: 1h 5m

Stress points: 94

Zone distribution

Z1: 16m

Z2: 9m

Z3: -

Z4: 40m

Z5: -

Z6: -

25%
14%
0%
62%
0%
0%

Author: J.Hunt

Warmup 8 minutes
4x10 min Z4 with 3 minutes recovery
Cooldown 8 minutes

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John Hunt's Workouts »

4x10 min z4 w/2 min rest

8min from 49 to 75% FTP
10min @ 104% FTP
2min @ 50% FTP
10min @ 104% FTP
2min @ 50% FTP
10min @ 104% FTP
2min @ 50% FTP
10min @ 104% FTP
8min from 75 to 47% FTP
8min from 49 to 75% FTP10min @ 104% FTP2min @ 50% FTP10min @ 104% FTP2min @ 50% FTP10min @ 104% FTP2min @ 50% FTP10min @ 104% FTP8min from 75 to 47% FTP
Workout overview

Duration: 1h 2m

Stress points: 92

Zone distribution

Z1: 13m

Z2: 9m

Z3: -

Z4: 40m

Z5: -

Z6: -

21%
15%
0%
65%
0%
0%

Author: J.Hunt

Warmup 8 minutes
4x10 min Z4 with 2 minute recovery period
Cooldown8 minutes

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John Hunt's Workouts »

5x5 minute above FTP

10min from 25 to 75% FTP
5x 5min @ 106% FTP,
3min @ 47% FTP
10min from 75 to 25% FTP
10min from 25 to 75% FTP5x 5min @ 106% FTP,
3min @ 47% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h

Stress points: 74

Zone distribution

Z1: 29m

Z2: 6m

Z3: -

Z4: -

Z5: 25m

Z6: -

48%
10%
0%
0%
42%
0%

Author: J.Hunt

Warmup 10 minutes
5x5 minutes above threshold with 3 minutes rest
Cooldown 10 minutes

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John Hunt's Workouts »

8-10x2 min z5 w/2 min rest

10min from 25 to 75% FTP
10x 2min @ 113% FTP,
2min @ 47% FTP
10min from 75 to 25% FTP
10min from 25 to 75% FTP10x 2min @ 113% FTP,
2min @ 47% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h

Stress points: 74

Zone distribution

Z1: 34m

Z2: 6m

Z3: -

Z4: -

Z5: 20m

Z6: -

57%
10%
0%
0%
33%
0%

Author: J.Hunt

warmup 10 minutes
8-10x2 min z5 with equal rest
Cooldown 10 minutes

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John Hunt's Workouts »

10 min cadence w/15 min z3

8min from 49 to 75% FTP
10min @ 71% FTP
2min @ 50% FTP
10min @ 71% FTP
2min @ 50% FTP
10min @ 71% FTP
2min @ 50% FTP
15min @ 93% FTP
8min from 75 to 47% FTP
8min from 49 to 75% FTP10min @ 71% FTP2min @ 50% FTP10min @ 71% FTP2min @ 50% FTP10min @ 71% FTP2min @ 50% FTP15min @ 93% FTP8min from 75 to 47% FTP
Workout overview

Duration: 1h 7m

Stress points: 64

Zone distribution

Z1: 13m

Z2: 39m

Z3: -

Z4: 15m

Z5: -

Z6: -

19%
58%
0%
22%
0%
0%

Author: J.Hunt

Warmup 8 minutes
3x10 min z2 cadence
15 min z3
Cooldown 8 minutes

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John Hunt's Workouts »

Tempo with Bursts

10min from 25 to 75% FTP
3x 1min @ 115% FTP,
4min @ 82% FTP
4min @ 55% FTP
3x 1min @ 115% FTP,
4min @ 82% FTP
4min @ 55% FTP
3x 1min @ 115% FTP,
4min @ 82% FTP
4min @ 55% FTP
3x 1min @ 115% FTP,
4min @ 82% FTP
4min @ 55% FTP
3x 1min @ 115% FTP,
4min @ 82% FTP
10min from 75 to 25% FTP
10min from 25 to 75% FTP3x 1min @ 115% FTP,
4min @ 82% FTP4min @ 55% FTP3x 1min @ 115% FTP,
4min @ 82% FTP4min @ 55% FTP3x 1min @ 115% FTP,
4min @ 82% FTP4min @ 55% FTP3x 1min @ 115% FTP,
4min @ 82% FTP4min @ 55% FTP3x 1min @ 115% FTP,
4min @ 82% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h 51m

Stress points: 130

Zone distribution

Z1: 30m

Z2: 6m

Z3: 1h

Z4: -

Z5: 15m

Z6: -

27%
5%
54%
0%
14%
0%

Author: J.Hunt

Warmup 10 minutes
5x15 minutes tempo with 1 min bursts above FTP
Cooldown 10 minutes

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John Hunt's Workouts »

z5 3 sets of 1min/1:30/2 min

13min from 25 to 75% FTP
1min @ 118% FTP
1min @ 44% FTP
1min 30sec @ 115% FTP
1min 30sec @ 44% FTP
2min @ 111% FTP
2min @ 44% FTP
3min @ 64% FTP
1min @ 118% FTP
1min @ 44% FTP
1min 30sec @ 115% FTP
1min 30sec @ 44% FTP
2min @ 111% FTP
2min @ 44% FTP
3min @ 64% FTP
1min @ 118% FTP
1min @ 44% FTP
1min 30sec @ 115% FTP
1min 30sec @ 44% FTP
2min @ 111% FTP
1min @ 44% FTP
10min from 75 to 25% FTP
13min from 25 to 75% FTP1min @ 118% FTP1min @ 44% FTP1min 30sec @ 115% FTP1min 30sec @ 44% FTP2min @ 111% FTP2min @ 44% FTP3min @ 64% FTP1min @ 118% FTP1min @ 44% FTP1min 30sec @ 115% FTP1min 30sec @ 44% FTP2min @ 111% FTP2min @ 44% FTP3min @ 64% FTP1min @ 118% FTP1min @ 44% FTP1min 30sec @ 115% FTP1min 30sec @ 44% FTP2min @ 111% FTP1min @ 44% FTP10min from 75 to 25% FTP
Workout overview

Duration: 55m

Stress points: 60

Zone distribution

Z1: 29m

Z2: 13m

Z3: -

Z4: -

Z5: 11m

Z6: 3m

52%
23%
0%
0%
19%
5%

Author: J.Hunt

warmup 13 minutes
3 sets of:
60 sec ~325 watts 60 sec recovery @120 watt
90 sec ~315 watts 90 sec recovery @120 watt
2 min ~305 watts 2 min recovery @120 watt
additional 3 min 175 watts between sets
cooldown 10 minutes

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