Ride-Fit Workouts

Ride Fit™ is an exciting series of live-action indoor cycle training videos that will make your workout fun, motivating and structured. We're delighted to be partnering with iMobileIntervals to bring you the following Ride Fit™ workouts that can either be used standalone with the iMobileIntervals app or in conjunction with watching the Ride Fit™ training video with the iMobileIntervals app collecting your workout data in the background.

Bring your ride to life - add Ride Fit™ to your workout library today by visiting www.ride-fit.com/shopping. To learn more about Ride Fit™ please visit www.ride-fit.com.

Ride Fit Alpine Challenge

Author: Ride-Fit

Category: Speed endurance

Total Time: 01:07:44

Summary

Experience "real ride" action by getting the Ride Fit Alpine Challenge training video from http://www.ride-fit.com/Shopping/Ride-Fit-Alpine-Challenge.html?source=i.... To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile.
Sync. pressing play on the iMobileIntervals app when you hear the first of the tones at 18 seconds on the workout video.
It is recommended that you set "Silence Voice" to ON in the iMobileIntervals app settings.

Intervals

2 minutes 5 seconds at zone recovery [ERG watts = 45% of FTP]
37 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 23 seconds at zone sub-LT [ERG watts = 93% of FTP]
2 minutes 6 seconds at zone sub-LT [ERG watts = 88% of FTP]
23 seconds at zone sub-LT [ERG watts = 93% of FTP]
1 minute 26 seconds at zone super-LT [ERG watts = 99% of FTP]
22 seconds at zone sub-LT [ERG watts = 93% of FTP]
27 seconds at zone sub-LT [ERG watts = 88% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 54 seconds at zone sub-LT [ERG watts = 88% of FTP]
36 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 56 seconds at zone sub-LT [ERG watts = 88% of FTP]
1 minute 17 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
27 seconds at zone endurance [ERG watts = 82% of FTP]
37 seconds at zone super-LT [ERG watts = 99% of FTP]
3 minutes 36 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
2 minutes 28 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 16 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
2 minutes 16 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 11 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
4 minutes 55 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 23 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 44 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
35 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
3 minutes 25 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
12 seconds at zone sub-LT [ERG watts = 88% of FTP]
23 seconds at zone endurance [ERG watts = 73% of FTP]
42 seconds at zone endurance [ERG watts = 71% of FTP]
24 seconds at zone endurance [ERG watts = 73% of FTP]
40 seconds at zone endurance [ERG watts = 71% of FTP]
1 minute 46 seconds at zone endurance [ERG watts = 73% of FTP]
11 seconds at zone super-LT [ERG watts = 99% of FTP]
8 seconds at zone lactate threshold [ERG watts = 96% of FTP]
10 seconds at zone sub-LT [ERG watts = 92% of FTP]
38 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 40 seconds at zone sub-LT [ERG watts = 92% of FTP]
6 minutes 32 seconds at zone lactate threshold [ERG watts = 96% of FTP]
3 minutes 44 seconds at zone sub-LT [ERG watts = 92% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes 16 seconds at zone sub-LT [ERG watts = 92% of FTP]
57 seconds at zone lactate threshold [ERG watts = 96% of FTP]
48 seconds at zone super-LT [ERG watts = 99% of FTP]
35 seconds at zone sub-LT [ERG watts = 93% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 7 seconds at zone sub-maximal [ERG watts = 121% of FTP]
46 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
3 minutes 52 seconds at zone recovery [ERG watts = 51% of FTP]

Ride Fit ElliptiGO World Championships

Author: Ride-Fit

Category: Muscular endurance

Total Time: 01:14:34

Summary

Experience "real ride" action by getting the Ride Fit ElliptiGO World Championships training video from http://www.ride-fit.com/Shopping/Ride-Fit-ElliptiGO-World-Championships..... To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile
Start the workout @18 seconds into the video when the first tone is heard.
Its recommended that you activate "Silence Voice" in the app settings.

Intervals

2 minutes 13 seconds at zone recovery [ERG watts = 45% of FTP]
46 seconds at zone endurance [ERG watts = 57% of FTP]
6 minutes 30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes 40 seconds at zone sub-LT [ERG watts = 92% of FTP]
4 minutes 19 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 29 seconds at zone sub-LT [ERG watts = 92% of FTP]
1 minute 42 seconds at zone lactate threshold [ERG watts = 96% of FTP]
6 minutes 39 seconds at zone sub-LT [ERG watts = 92% of FTP]
47 seconds at zone lactate threshold [ERG watts = 96% of FTP]
27 seconds at zone endurance [ERG watts = 77% of FTP]
1 minute 21 seconds at zone super-LT [ERG watts = 99% of FTP]
43 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 16 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
51 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 11 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
37 seconds at zone sub-maximal [ERG watts = 121% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
37 seconds at zone sub-maximal [ERG watts = 121% of FTP]
52 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
41 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
40 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 22 seconds at zone sub-maximal [ERG watts = 121% of FTP]
40 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
49 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 29 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 36 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes 18 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 6 seconds at zone sub-maximal [ERG watts = 121% of FTP]
56 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 121% of FTP]
47 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
2 minutes 56 seconds at zone sub-maximal [ERG watts = 121% of FTP]
26 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
28 seconds at zone sub-maximal [ERG watts = 121% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
56 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 44 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
3 minutes 33 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes 1 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
3 minutes 39 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 18 seconds at zone sub-maximal [ERG watts = 126% of FTP]
1 minute 30 seconds at zone sub-maximal [ERG watts = 145% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 126% of FTP]
3 minutes 36 seconds at zone recovery [ERG watts = 39% of FTP]

Ride Fit Fiesta Island Fun

Author: Ride-Fit

Category: Recovery

Total Time: 00:43:40

Summary

Experience "real ride" action by getting the Ride Fit Fiesta Island Fun training video from http://www.ride-fit.com/Shopping/Ride-Fit-Fiesta-Island-Fun.html?source=.... To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile
Sync. pressing play on the iMobileIntervals app when you hear the first of the tones at 18 seconds on the workout video.
It is recommended that you set "Silence Voice" to ON in the iMobileIntervals app settings.

Intervals

1 minute 42 seconds of CAD=50, REST=LIGHT/MOD at zone recovery [ERG watts = 37% of FTP]
1 minute of CAD=60, REST=LIGHT/MOD at zone recovery [ERG watts = 49% of FTP]
1 minute of CAD=65, REST=LIGHT/MOD at zone endurance [ERG watts = 56% of FTP]
1 minute of CAD=70, REST=LIGHT/MOD at zone endurance [ERG watts = 64% of FTP]
7 minutes of CAD=80, REST=LIGHT/MOD at zone endurance [ERG watts = 82% of FTP]
7 minutes of CAD=70, REST=LIGHT/MOD at zone endurance [ERG watts = 64% of FTP]
7 minutes of CAD=80, REST=LIGHT/MOD at zone endurance [ERG watts = 82% of FTP]
7 minutes of CAD=70, REST=LIGHT/MOD at zone endurance [ERG watts = 64% of FTP]
7 minutes 10 seconds of CAD=80, REST=LIGHT/MOD at zone endurance [ERG watts = 82% of FTP]
3 minutes 48 seconds of CAD=50, REST=LIGHT/MOD at zone recovery [ERG watts = 37% of FTP]

Ride Fit Hola Madrid

Author: Ride-Fit

Category: Endurance

Total Time: 00:52:11

Summary

Experience "real ride" action by getting the Ride Fit Hola Madrid training video from http://www.ride-fit.com/Shopping/Ride-Fit-Hola-Madrid.html?source=imobile. To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile
Start the workout @18 seconds into the video when the first tone is heard.
Its recommended that you activate "Silence Voice" in the app settings.

Intervals

1 minute 42 seconds at zone recovery [ERG watts = 45% of FTP]
44 seconds at zone endurance [ERG watts = 57% of FTP]
1 minute 19 seconds at zone endurance [ERG watts = 77% of FTP]
56 seconds at zone lactate threshold [ERG watts = 96% of FTP]
21 seconds at zone endurance [ERG watts = 77% of FTP]
2 minutes 2 seconds at zone super-LT [ERG watts = 99% of FTP]
27 seconds at zone sub-LT [ERG watts = 93% of FTP]
36 seconds at zone lactate threshold [ERG watts = 96% of FTP]
3 minutes 13 seconds at zone super-LT [ERG watts = 99% of FTP]
23 seconds at zone endurance [ERG watts = 77% of FTP]
3 minutes 1 seconds at zone sub-LT [ERG watts = 88% of FTP]
1 minute 10 seconds at zone super-LT [ERG watts = 99% of FTP]
2 minutes 42 seconds at zone endurance [ERG watts = 77% of FTP]
24 seconds at zone recovery
25 seconds at zone endurance [ERG watts = 59% of FTP]
41 seconds at zone sub-LT [ERG watts = 92% of FTP]
32 seconds at zone endurance [ERG watts = 59% of FTP]
1 minute 52 seconds at zone endurance [ERG watts = 77% of FTP]
29 seconds at zone super-LT [ERG watts = 99% of FTP]
1 minute 49 seconds at zone lactate threshold [ERG watts = 96% of FTP]
51 seconds at zone sub-LT [ERG watts = 93% of FTP]
31 seconds at zone super-LT [ERG watts = 99% of FTP]
12 seconds at zone recovery [ERG watts = 43% of FTP]
40 seconds at zone super-LT [ERG watts = 99% of FTP]
47 seconds at zone sub-maximal [ERG watts = 125% of FTP]
27 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 49 seconds at zone endurance [ERG watts = 77% of FTP]
24 seconds at zone lactate threshold [ERG watts = 96% of FTP]
27 seconds at zone super-LT [ERG watts = 99% of FTP]
57 seconds at zone sub-LT [ERG watts = 93% of FTP]
1 minute 32 seconds at zone super-LT [ERG watts = 99% of FTP]
56 seconds at zone endurance [ERG watts = 77% of FTP]
8 seconds at zone super-LT [ERG watts = 99% of FTP]
17 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
58 seconds at zone endurance [ERG watts = 77% of FTP]
2 minutes 25 seconds at zone sub-LT [ERG watts = 88% of FTP]
1 minute 10 seconds at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes 52 seconds at zone sub-LT [ERG watts = 88% of FTP]
2 minutes 25 seconds at zone super-LT [ERG watts = 99% of FTP]
36 seconds at zone sub-maximal [ERG watts = 142% of FTP]
14 seconds at zone super-LT [ERG watts = 99% of FTP]
11 seconds at zone endurance [ERG watts = 77% of FTP]
50 seconds at zone super-LT [ERG watts = 99% of FTP]
41 seconds at zone endurance [ERG watts = 77% of FTP]
1 minute 8 seconds at zone endurance [ERG watts = 64% of FTP]
8 seconds at zone endurance [ERG watts = 64% of FTP]
3 minutes 47 seconds at zone recovery [ERG watts = 39% of FTP]

Ride Fit Local Rollers

Author: Ride-Fit

Category: Strength

Total Time: 01:00:04

Summary

Experience "real ride" action by getting the Ride Fit Local Rollers training video from http://www.ride-fit.com/Shopping/Ride-Fit-Local-Rollers.html?source=imobile. To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile
Start the workout @18 seconds into the video when the first tone is heard.
Its recommended that you activate "Silence Voice" in the app settings.

Intervals

2 minutes 1 seconds at zone recovery [ERG watts = 45% of FTP]
1 minute 41 seconds at zone endurance [ERG watts = 63% of FTP]
19 seconds at zone endurance [ERG watts = 82% of FTP]
49 seconds at zone lactate threshold [ERG watts = 96% of FTP]
45 seconds at zone super-LT [ERG watts = 99% of FTP]
13 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 24 seconds at zone sub-LT [ERG watts = 92% of FTP]
25 seconds at zone lactate threshold [ERG watts = 96% of FTP]
10 seconds at zone endurance [ERG watts = 77% of FTP]
21 seconds at zone endurance [ERG watts = 82% of FTP]
18 seconds at zone endurance [ERG watts = 71% of FTP]
18 seconds at zone endurance [ERG watts = 82% of FTP]
25 seconds at zone endurance [ERG watts = 71% of FTP]
16 seconds at zone super-LT [ERG watts = 99% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
16 seconds at zone sub-LT [ERG watts = 88% of FTP]
14 seconds at zone endurance [ERG watts = 82% of FTP]
13 seconds at zone endurance [ERG watts = 71% of FTP]
16 seconds at zone endurance [ERG watts = 82% of FTP]
53 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
26 seconds at zone sub-LT [ERG watts = 88% of FTP]
35 seconds at zone endurance [ERG watts = 82% of FTP]
35 seconds at zone endurance [ERG watts = 71% of FTP]
31 seconds at zone super-LT [ERG watts = 99% of FTP]
2 minutes 17 seconds at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes 12 seconds at zone sub-LT [ERG watts = 92% of FTP]
1 minute 4 seconds at zone lactate threshold [ERG watts = 96% of FTP]
57 seconds at zone sub-LT [ERG watts = 88% of FTP]
1 minute 2 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 56 seconds at zone sub-LT [ERG watts = 92% of FTP]
40 seconds at zone lactate threshold [ERG watts = 96% of FTP]
31 seconds at zone sub-LT [ERG watts = 92% of FTP]
32 seconds at zone lactate threshold [ERG watts = 96% of FTP]
26 seconds at zone sub-LT [ERG watts = 88% of FTP]
50 seconds at zone lactate threshold [ERG watts = 96% of FTP]
33 seconds at zone endurance [ERG watts = 77% of FTP]
32 seconds at zone endurance [ERG watts = 73% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 5 seconds at zone endurance [ERG watts = 82% of FTP]
20 seconds at zone endurance [ERG watts = 71% of FTP]
12 seconds at zone sub-LT [ERG watts = 93% of FTP]
51 seconds at zone super-LT [ERG watts = 99% of FTP]
22 seconds at zone sub-LT [ERG watts = 93% of FTP]
1 minute 8 seconds at zone sub-LT [ERG watts = 88% of FTP]
24 seconds at zone super-LT [ERG watts = 99% of FTP]
2 minutes 4 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
25 seconds at zone sub-LT [ERG watts = 88% of FTP]
44 seconds at zone endurance [ERG watts = 82% of FTP]
57 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
14 seconds at zone sub-LT [ERG watts = 88% of FTP]
33 seconds at zone endurance [ERG watts = 73% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 16 seconds at zone sub-LT [ERG watts = 92% of FTP]
15 seconds at zone lactate threshold [ERG watts = 96% of FTP]
11 seconds at zone endurance [ERG watts = 77% of FTP]
21 seconds at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes 14 seconds at zone sub-LT [ERG watts = 92% of FTP]
25 seconds at zone lactate threshold [ERG watts = 96% of FTP]
43 seconds at zone super-LT [ERG watts = 99% of FTP]
1 minute 1 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 4 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
50 seconds at zone endurance [ERG watts = 82% of FTP]
24 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 38 seconds at zone sub-LT [ERG watts = 88% of FTP]
37 seconds at zone sub-LT [ERG watts = 93% of FTP]
41 seconds at zone super-LT [ERG watts = 99% of FTP]
6 minutes 26 seconds at zone lactate threshold [ERG watts = 96% of FTP]
20 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
4 minutes 2 seconds at zone recovery [ERG watts = 51% of FTP]

Ride Fit Master Blaster

Author: Ride-Fit

Category: Explosive Power

Total Time: 00:35:12

Summary

Experience "real ride" action by getting the Ride Fit Master Blaster training video from http://www.ride-fit.com/Shopping/Ride-Fit-Master-Blaster.html?source=imo.... To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile
Start the workout @18 seconds into the video when the first tone is heard.
Its recommended that you activate "Silence Voice" in the app settings.

Intervals

1 minute 57 seconds at zone recovery [ERG watts = 45% of FTP]
1 minute 45 seconds at zone endurance [ERG watts = 63% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute 30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 110% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
2 minutes 30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 30 seconds at zone endurance [ERG watts = 64% of FTP]
3 minutes at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
2 minutes 30 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
2 minutes at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
30 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
30 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone sub-maximal [ERG watts = 126% of FTP]
4 minutes at zone recovery [ERG watts = 39% of FTP]

Ride Fit Miramar Lake Loops

Author: Ride-Fit

Category: Endurance

Total Time: 00:59:04

Summary

Experience "real ride" action by getting the Ride Fit Miramar Lake Loops training video from http://www.ride-fit.com/Shopping/Ride-Fit-Miramar-Lake-Loops.html?source.... To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile.
Start the workout @18 seconds into the video when the first tone is heard.
Its recommended that you activate "Silence Voice" in the app settings.

Intervals

2 minutes 1 seconds at zone recovery [ERG watts = 45% of FTP]
1 minute 41 seconds at zone endurance [ERG watts = 63% of FTP]
53 seconds at zone sub-LT [ERG watts = 88% of FTP]
15 seconds at zone endurance [ERG watts = 73% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 8 seconds at zone sub-LT [ERG watts = 88% of FTP]
13 seconds at zone endurance [ERG watts = 73% of FTP]
11 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 38 seconds at zone sub-LT [ERG watts = 88% of FTP]
9 seconds at zone endurance [ERG watts = 73% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
7 seconds at zone endurance [ERG watts = 73% of FTP]
11 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
22 seconds at zone sub-LT [ERG watts = 88% of FTP]
9 seconds at zone endurance [ERG watts = 73% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
39 seconds at zone sub-LT [ERG watts = 88% of FTP]
12 seconds at zone endurance [ERG watts = 73% of FTP]
11 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 10 seconds at zone sub-LT [ERG watts = 88% of FTP]
21 seconds at zone endurance [ERG watts = 73% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
40 seconds at zone sub-LT [ERG watts = 88% of FTP]
14 seconds at zone endurance [ERG watts = 73% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 6 seconds at zone sub-LT [ERG watts = 88% of FTP]
16 seconds at zone endurance [ERG watts = 73% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
11 seconds at zone endurance [ERG watts = 73% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
38 seconds at zone sub-LT [ERG watts = 88% of FTP]
37 seconds at zone endurance [ERG watts = 73% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
46 seconds at zone sub-LT [ERG watts = 88% of FTP]
14 seconds at zone endurance [ERG watts = 73% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
38 seconds at zone sub-maximal [ERG watts = 128% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
1 minute 47 seconds at zone endurance [ERG watts = 59% of FTP]
48 seconds at zone sub-LT [ERG watts = 88% of FTP]
15 seconds at zone endurance [ERG watts = 73% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 1 seconds at zone sub-LT [ERG watts = 88% of FTP]
14 seconds at zone endurance [ERG watts = 73% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 38 seconds at zone sub-LT [ERG watts = 88% of FTP]
8 seconds at zone endurance [ERG watts = 73% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
8 seconds at zone endurance [ERG watts = 73% of FTP]
11 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
21 seconds at zone sub-LT [ERG watts = 88% of FTP]
9 seconds at zone endurance [ERG watts = 73% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
20 seconds at zone sub-LT [ERG watts = 88% of FTP]
28 seconds at zone endurance [ERG watts = 67% of FTP]
16 seconds at zone endurance [ERG watts = 73% of FTP]
12 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 4 seconds at zone sub-LT [ERG watts = 88% of FTP]
22 seconds at zone endurance [ERG watts = 73% of FTP]
16 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
38 seconds at zone sub-LT [ERG watts = 88% of FTP]
14 seconds at zone endurance [ERG watts = 73% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone sub-LT [ERG watts = 88% of FTP]
19 seconds at zone endurance [ERG watts = 73% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
9 seconds at zone endurance [ERG watts = 73% of FTP]
11 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
37 seconds at zone sub-LT [ERG watts = 88% of FTP]
33 seconds at zone endurance [ERG watts = 73% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
52 seconds at zone sub-LT [ERG watts = 88% of FTP]
13 seconds at zone endurance [ERG watts = 73% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
39 seconds at zone sub-maximal [ERG watts = 128% of FTP]
34 seconds at zone sub-LT [ERG watts = 88% of FTP]
1 minute 57 seconds at zone endurance [ERG watts = 59% of FTP]
33 seconds at zone sub-LT [ERG watts = 88% of FTP]
47 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
26 seconds at zone endurance [ERG watts = 73% of FTP]
17 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
44 seconds at zone sub-LT [ERG watts = 88% of FTP]
28 seconds at zone endurance [ERG watts = 73% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
35 seconds at zone sub-LT [ERG watts = 88% of FTP]
15 seconds at zone endurance [ERG watts = 73% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
16 seconds at zone endurance [ERG watts = 73% of FTP]
18 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone sub-LT [ERG watts = 88% of FTP]
13 seconds at zone endurance [ERG watts = 73% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
38 seconds at zone sub-LT [ERG watts = 88% of FTP]
16 seconds at zone endurance [ERG watts = 73% of FTP]
20 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 9 seconds at zone sub-LT [ERG watts = 88% of FTP]
19 seconds at zone endurance [ERG watts = 73% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
23 seconds at zone super-LT [ERG watts = 99% of FTP]
12 seconds at zone endurance [ERG watts = 73% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
14 seconds at zone sub-LT [ERG watts = 88% of FTP]
9 seconds at zone endurance [ERG watts = 73% of FTP]
8 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
14 seconds at zone endurance [ERG watts = 73% of FTP]
18 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 20 seconds at zone sub-LT [ERG watts = 88% of FTP]
15 seconds at zone endurance [ERG watts = 73% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
55 seconds at zone sub-LT [ERG watts = 88% of FTP]
9 seconds at zone endurance [ERG watts = 73% of FTP]
17 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
33 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
3 minutes 52 seconds at zone recovery [ERG watts = 45% of FTP]

Ride Fit Smokin' Joe

Author: Ride-Fit

Category: Strength

Total Time: 00:42:42

Summary

Experience "real ride" action by getting the Ride Fit Smokin' Joe training video from http://www.ride-fit.com/Shopping/Ride-Fit-Smokin-Joe.html?source=imobile. To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile
Start the workout @18 seconds into the video when the first tone is heard.
Its recommended that you activate "Silence Voice" in the app settings.

Intervals

1 minute 57 seconds at zone recovery [ERG watts = 39% of FTP]
1 minute 45 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone sub-maximal [ERG watts = 126% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone endurance [ERG watts = 64% of FTP]
1 minute at zone sub-maximal [ERG watts = 126% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone endurance [ERG watts = 64% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone sub-maximal [ERG watts = 126% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone endurance [ERG watts = 64% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone sub-maximal [ERG watts = 126% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone endurance [ERG watts = 64% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone sub-maximal [ERG watts = 126% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone endurance [ERG watts = 64% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone sub-LT [ERG watts = 93% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone sub-maximal [ERG watts = 142% of FTP]
4 minutes at zone recovery [ERG watts = 51% of FTP]

Ride Fit Spin Around Madrid

Author: Ride-Fit

Category: Endurance

Total Time: 00:49:59

Summary

Experience "real ride" action by getting the Ride Fit Spin Around Madrid training video from http://www.ride-fit.com/Shopping/Ride-Fit-Spin-Around-Madrid.html?source.... To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile.

Start the workout @18 seconds into the video when the first tone is heard.
Its recommended that you activate "Silence Voice" in the app settings.

Intervals

1 minute 45 seconds at zone recovery [ERG watts = 45% of FTP]
45 seconds at zone endurance [ERG watts = 63% of FTP]
10 seconds at zone endurance [ERG watts = 63% of FTP]
52 seconds at zone endurance [ERG watts = 67% of FTP]
22 seconds at zone super-LT [ERG watts = 99% of FTP]
46 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
35 seconds at zone endurance [ERG watts = 67% of FTP]
49 seconds at zone lactate threshold [ERG watts = 96% of FTP]
52 seconds at zone super-LT [ERG watts = 99% of FTP]
41 seconds at zone endurance [ERG watts = 77% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
15 seconds at zone super-LT [ERG watts = 99% of FTP]
8 seconds at zone sub-LT [ERG watts = 93% of FTP]
21 seconds at zone lactate threshold [ERG watts = 96% of FTP]
25 seconds at zone super-LT [ERG watts = 99% of FTP]
25 seconds at zone lactate threshold [ERG watts = 96% of FTP]
28 seconds at zone sub-LT [ERG watts = 93% of FTP]
25 seconds at zone super-LT [ERG watts = 99% of FTP]
6 seconds at zone sub-LT [ERG watts = 93% of FTP]
23 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
36 seconds at zone super-LT [ERG watts = 99% of FTP]
54 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
49 seconds at zone super-LT [ERG watts = 99% of FTP]
47 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 1 seconds at zone super-LT [ERG watts = 99% of FTP]
14 seconds at zone sub-LT [ERG watts = 93% of FTP]
11 seconds at zone lactate threshold [ERG watts = 96% of FTP]
36 seconds at zone super-LT [ERG watts = 99% of FTP]
41 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
36 seconds at zone super-LT [ERG watts = 99% of FTP]
18 seconds at zone lactate threshold [ERG watts = 96% of FTP]
12 seconds at zone endurance [ERG watts = 77% of FTP]
25 seconds at zone endurance [ERG watts = 82% of FTP]
11 seconds at zone lactate threshold [ERG watts = 96% of FTP]
11 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute 30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
21 seconds at zone endurance [ERG watts = 82% of FTP]
14 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 63% of FTP]
46 seconds at zone sub-LT [ERG watts = 92% of FTP]
1 minute 20 seconds at zone lactate threshold [ERG watts = 96% of FTP]
25 seconds at zone sub-LT [ERG watts = 92% of FTP]
1 minute 44 seconds at zone sub-maximal [ERG watts = 126% of FTP]
39 seconds at zone maximal [ERG watts = 167% of FTP]
8 seconds at zone sub-maximal [ERG watts = 125% of FTP]
11 seconds at zone super-LT [ERG watts = 99% of FTP]
11 seconds at zone endurance [ERG watts = 77% of FTP]
13 seconds at zone endurance [ERG watts = 64% of FTP]
20 seconds at zone sub-maximal [ERG watts = 125% of FTP]
34 seconds at zone sub-maximal [ERG watts = 126% of FTP]
12 seconds at zone endurance [ERG watts = 77% of FTP]
58 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute 23 seconds at zone endurance [ERG watts = 82% of FTP]
30 seconds at zone endurance [ERG watts = 63% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 30 seconds at zone sub-LT [ERG watts = 92% of FTP]
36 seconds at zone sub-maximal [ERG watts = 121% of FTP]
15 seconds at zone sub-LT [ERG watts = 92% of FTP]
16 seconds at zone super-LT [ERG watts = 99% of FTP]
17 seconds at zone sub-LT [ERG watts = 92% of FTP]
25 seconds at zone sub-maximal [ERG watts = 121% of FTP]
33 seconds at zone lactate threshold [ERG watts = 96% of FTP]
13 seconds at zone sub-maximal [ERG watts = 121% of FTP]
23 seconds at zone sub-LT [ERG watts = 92% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
15 seconds at zone lactate threshold [ERG watts = 96% of FTP]
24 seconds at zone sub-LT [ERG watts = 92% of FTP]
31 seconds at zone sub-maximal [ERG watts = 121% of FTP]
27 seconds at zone sub-LT [ERG watts = 92% of FTP]
44 seconds at zone sub-maximal [ERG watts = 121% of FTP]
31 seconds at zone lactate threshold [ERG watts = 96% of FTP]
35 seconds at zone sub-LT [ERG watts = 92% of FTP]
13 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 33 seconds at zone sub-LT [ERG watts = 92% of FTP]
20 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 25 seconds at zone sub-LT [ERG watts = 92% of FTP]
47 seconds at zone sub-maximal [ERG watts = 126% of FTP]
32 seconds at zone endurance [ERG watts = 77% of FTP]
3 minutes 50 seconds at zone recovery [ERG watts = 39% of FTP]

Ride Fit Three Times Up, Three Ways Down

Author: Ride-Fit

Category: Strength

Total Time: 00:56:14

Summary

Experience "real ride" action by getting the Ride Fit Three Times Up, Three Ways Down training video from http://www.ride-fit.com/Shopping/Ride-Fit-Three-Times-Up.html?source=imo.... To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile

Start the workout @18 seconds into the video when the first tone is heard.
Its recommended that you activate "Silence Voice" in the app settings.

Intervals

2 minutes 8 seconds at zone recovery [ERG watts = 45% of FTP]
1 minute 34 seconds at zone endurance [ERG watts = 63% of FTP]
2 minutes at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes at zone sub-LT [ERG watts = 92% of FTP]
2 minutes at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone VO2-MAX [ERG watts = 107% of FTP]
45 seconds at zone sub-maximal [ERG watts = 121% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
45 seconds at zone sub-LT [ERG watts = 93% of FTP]
45 seconds at zone super-LT [ERG watts = 104% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 30 seconds at zone sub-maximal [ERG watts = 128% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
45 seconds at zone super-LT [ERG watts = 104% of FTP]
45 seconds at zone sub-LT [ERG watts = 93% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes at zone sub-LT [ERG watts = 92% of FTP]
2 minutes at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone VO2-MAX [ERG watts = 107% of FTP]
45 seconds at zone sub-maximal [ERG watts = 121% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
18 seconds at zone endurance [ERG watts = 82% of FTP]
36 seconds at zone sub-LT [ERG watts = 93% of FTP]
11 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute 7 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
21 seconds at zone endurance [ERG watts = 82% of FTP]
42 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
40 seconds at zone super-LT [ERG watts = 99% of FTP]
20 seconds at zone endurance [ERG watts = 77% of FTP]
45 seconds at zone super-LT [ERG watts = 99% of FTP]
20 seconds at zone endurance [ERG watts = 77% of FTP]
45 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes at zone sub-LT [ERG watts = 92% of FTP]
2 minutes at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone VO2-MAX [ERG watts = 107% of FTP]
45 seconds at zone sub-maximal [ERG watts = 121% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
2 minutes at zone sub-LT [ERG watts = 88% of FTP]
1 minute 15 seconds at zone super-LT [ERG watts = 104% of FTP]
1 minute 15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone recovery [ERG watts = 49% of FTP]
2 minutes 10 seconds at zone super-LT [ERG watts = 99% of FTP]
3 minutes 52 seconds at zone recovery [ERG watts = 49% of FTP]

Ride Fit Un Paseo En Bicicleta Perfecta

Author: Ride-Fit

Category: Muscular endurance

Total Time: 01:36:56

Summary

Experience "real ride" action by getting the Ride Fit Un Paseo En Bicicleta Perfecta training video from http://www.ride-fit.com/Shopping/Ride-Fit-Un-Paseo-En-Bicicleta-Perfecta.... To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile
Start the workout @18 seconds into the video when the first tone is heard.
Its recommended that you activate "Silence Voice" in the app settings.

Intervals

2 minutes 5 seconds at zone recovery [ERG watts = 43% of FTP]
28 seconds at zone endurance [ERG watts = 60% of FTP]
29 seconds at zone sub-LT [ERG watts = 91% of FTP]
32 seconds at zone sub-LT [ERG watts = 87% of FTP]
16 seconds at zone sub-LT [ERG watts = 91% of FTP]
56 seconds at zone sub-LT [ERG watts = 87% of FTP]
10 seconds at zone sub-LT [ERG watts = 91% of FTP]
14 seconds at zone endurance [ERG watts = 74% of FTP]
16 seconds at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 14 seconds at zone sub-LT [ERG watts = 87% of FTP]
1 minute 7 seconds at zone sub-LT [ERG watts = 91% of FTP]
27 seconds at zone endurance [ERG watts = 74% of FTP]
1 minute 27 seconds at zone lactate threshold [ERG watts = 95% of FTP]
20 seconds at zone endurance [ERG watts = 78% of FTP]
1 minute 15 seconds at zone lactate threshold [ERG watts = 95% of FTP]
43 seconds at zone sub-LT [ERG watts = 91% of FTP]
56 seconds at zone sub-LT [ERG watts = 89% of FTP]
12 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 3 seconds at zone sub-LT [ERG watts = 89% of FTP]
15 seconds at zone lactate threshold [ERG watts = 95% of FTP]
42 seconds at zone sub-LT [ERG watts = 91% of FTP]
3 minutes 57 seconds at zone sub-LT [ERG watts = 87% of FTP]
1 minute 28 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 55 seconds at zone sub-LT [ERG watts = 87% of FTP]
1 minute 44 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
19 seconds at zone maximal [ERG watts = 163% of FTP]
2 minutes 18 seconds at zone sub-maximal [ERG watts = 120% of FTP]
51 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 45 seconds at zone maximal [ERG watts = 163% of FTP]
13 seconds at zone sub-maximal [ERG watts = 120% of FTP]
11 seconds at zone sub-LT [ERG watts = 91% of FTP]
47 seconds at zone endurance [ERG watts = 61% of FTP]
20 seconds at zone endurance [ERG watts = 78% of FTP]
28 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 55 seconds at zone sub-LT [ERG watts = 84% of FTP]
38 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 11 seconds at zone sub-LT [ERG watts = 84% of FTP]
30 seconds at zone sub-LT [ERG watts = 89% of FTP]
28 seconds at zone lactate threshold [ERG watts = 95% of FTP]
55 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 45 seconds at zone sub-LT [ERG watts = 91% of FTP]
21 seconds at zone lactate threshold [ERG watts = 95% of FTP]
33 seconds at zone sub-LT [ERG watts = 89% of FTP]
39 seconds at zone endurance [ERG watts = 68% of FTP]
15 seconds at zone sub-LT [ERG watts = 89% of FTP]
40 seconds at zone lactate threshold [ERG watts = 95% of FTP]
23 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 3 seconds at zone lactate threshold [ERG watts = 95% of FTP]
54 seconds at zone endurance [ERG watts = 78% of FTP]
43 seconds at zone sub-LT [ERG watts = 91% of FTP]
22 seconds at zone endurance [ERG watts = 61% of FTP]
46 seconds at zone sub-LT [ERG watts = 89% of FTP]
21 seconds at zone sub-LT [ERG watts = 91% of FTP]
44 seconds at zone sub-LT [ERG watts = 89% of FTP]
2 minutes 35 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 14 seconds at zone endurance [ERG watts = 78% of FTP]
1 minute 13 seconds at zone sub-LT [ERG watts = 89% of FTP]
21 seconds at zone lactate threshold [ERG watts = 95% of FTP]
31 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 23 seconds at zone endurance [ERG watts = 74% of FTP]
43 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 16 seconds at zone lactate threshold [ERG watts = 95% of FTP]
3 minutes 45 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 17 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 2 seconds at zone sub-LT [ERG watts = 91% of FTP]
36 seconds at zone lactate threshold [ERG watts = 95% of FTP]
18 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 12 seconds at zone lactate threshold [ERG watts = 95% of FTP]
35 seconds at zone sub-LT [ERG watts = 91% of FTP]
36 seconds at zone sub-LT [ERG watts = 87% of FTP]
39 seconds at zone sub-LT [ERG watts = 91% of FTP]
31 seconds at zone lactate threshold [ERG watts = 95% of FTP]
35 seconds at zone sub-LT [ERG watts = 89% of FTP]
52 seconds at zone lactate threshold [ERG watts = 95% of FTP]
57 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 36 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 3 seconds at zone sub-LT [ERG watts = 91% of FTP]
16 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 43 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 3 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 26 seconds at zone endurance [ERG watts = 78% of FTP]
1 minute 3 seconds at zone lactate threshold [ERG watts = 95% of FTP]
2 minutes 57 seconds at zone sub-LT [ERG watts = 91% of FTP]
33 seconds at zone endurance [ERG watts = 74% of FTP]
11 seconds at zone lactate threshold [ERG watts = 95% of FTP]
25 seconds at zone sub-LT [ERG watts = 89% of FTP]
38 seconds at zone lactate threshold [ERG watts = 95% of FTP]
18 seconds at zone sub-LT [ERG watts = 89% of FTP]
27 seconds at zone lactate threshold [ERG watts = 95% of FTP]
23 seconds at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 8 seconds at zone endurance [ERG watts = 74% of FTP]
1 minute 31 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 14 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 24 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 2 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 25 seconds at zone sub-LT [ERG watts = 87% of FTP]
14 seconds at zone sub-LT [ERG watts = 91% of FTP]
20 seconds at zone endurance [ERG watts = 61% of FTP]
6 seconds at zone endurance [ERG watts = 61% of FTP]
3 minutes 50 seconds at zone recovery [ERG watts = 37% of FTP]

Ride Fit Warrior

Author: Ride-Fit

Category: Explosive Power

Total Time: 00:33:58

Summary

Experience "real ride" action by getting the Ride Fit Warrior training video from http://www.ride-fit.com/Shopping/Ride-Fit-Warrior.html?source=imobile. To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile
Start the workout @18 seconds into the video when the first tone is heard.
Its recommended that you activate "Silence Voice" in the app settings.

Intervals

1 minute 57 seconds at zone recovery [ERG watts = 39% of FTP]
1 minute 45 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
26 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone endurance [ERG watts = 64% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 110% of FTP]
15 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 82% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
10 seconds at zone endurance [ERG watts = 64% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 30 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute at zone sub-maximal [ERG watts = 125% of FTP]
26 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
19 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
15 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute 30 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
10 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
34 seconds at zone super-LT [ERG watts = 99% of FTP]
4 minutes 22 seconds at zone recovery [ERG watts = 51% of FTP]

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