Public Workouts

80 Minute Hill training

Author: 2kalong

Category: Endurance

Total Time: 01:18:00

15 minutes of Warmup at cadence 90 [ERG watts = 60% of FTP]
5 minutes of Hill 1 at cadence 65 [ERG watts = 70% of FTP]
7 minutes of recovery 1 at cadence 90 [ERG watts = 65% of FTP]
5 minutes of Hill 2 at cadence 60 [ERG watts = 75% of FTP]
7 minutes of recovery 2 at cadence 90 [ERG watts = 65% of FTP]
5 minutes of Hill 3 at cadence 55 [ERG watts = 80% of FTP]
7 minutes of recovery 3 at cadence 90 [ERG watts = 65% of FTP]
5 minutes of Hill 4 at cadence 55 [ERG watts = 82% of FTP]
7 minutes of recovery 4 at cadence 90 [ERG watts = 65% of FTP]
15 minutes of Cool down at cadence 90 [ERG watts = 60% of FTP]

8x 30sec Sprints

Author: Hammy

Category: Misc.

Total Time: 01:01:00

Summary

Intervals

5 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
2 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
8 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
5 minutes of Zone 1 at cadence 95 and zone recovery [ERG watts = 50% of FTP]

9 by 3 by 3

Author: SolarKitty

Category: Misc.

Total Time: 02:00:00

Summary

9x3x3

Intervals

15 minutes of Warmup at zone recovery
10 minutes of Warmup 2 at zone endurance
5 minutes of Begin at zone sub-LT
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
39 minutes of Recover at zone endurance

90 mins Tempo/Threshold Surges

Author: silicon

Category: Sustained Power

Total Time: 01:30:15

Summary

90 mins Tempo/Threshold Surges
Warm Up = 10 mins increase Power up to 80% FTP
Main Set = 70 mins @ 75 - 80% FTP with 2 x 30 mins @ 80 - 85% FTP.
Surge at threshold 95 – 100% FTP for 1 minute every 4th minute.
Cool Down = 10 mins @ 60% FTP

Intervals

Block: Warm Up

5 minutes of Warm Up [ERG watts = 65% of FTP]
2 minutes of Warm Up [ERG watts = 75% of FTP]
2 minutes of Warm Up [ERG watts = 80% of FTP]
15 seconds of Zero that power meter
1 minute of Warm Up [ERG watts = 70% of FTP]

Block: Set 1

1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
1 minute of 1 min [ERG watts = 82% of FTP]

10 minutes of Recovery [ERG watts = 75% of FTP]

Block: Set 1

1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
1 minute of 1 min [ERG watts = 85% of FTP]
10 minutes of Cool Down [ERG watts = 60% of FTP]

AC: FTP and Sweet Spot

Author: abutts

Category: Sustained Power

Total Time: 01:10:00

Summary

10 min warmup. Then 5 min at threshold power. 5 min recovery. Then the pain begins! 5 x 2 min as hard as you can go! 3 min recoveries. Use your lap function and average lap power as a carrot to push yourself each time. Shoot for over 130% of FTP in these but stop if you cannot hold at least 118%. Not done yet! Recover another 3 min after your last effort and then do 20 min at sweetspot. Warm down after 10 min.

Intervals

5 minutes of Warmup at zone recovery [Fixed resistance 1]
5 minutes of Threshold Pow Pow at zone lactate threshold with heart rate lactate threshold [ERG watts = 100% of FTP]
5 minutes of recovery at zone recovery with heart rate recovery [Fixed resistance 1]
2 minutes of 1 of 5 2 min interval at zone maximal with heart rate maximal [ERG watts = 130% of FTP]
3 minutes of recovery at zone recovery with heart rate maximal [Fixed resistance 1]
2 minutes of 2 of 5 at zone maximal with heart rate maximal [ERG watts = 130% of FTP]
3 minutes of recovery at zone recovery with heart rate maximal [Fixed resistance 1]
2 minutes of 3 of 5 at zone maximal with heart rate maximal [ERG watts = 130% of FTP]
3 minutes of recovery at zone recovery with heart rate maximal [Fixed resistance 1]
2 minutes of 4 of 5 at zone maximal with heart rate maximal [ERG watts = 130% of FTP]
3 minutes of recovery at zone recovery with heart rate maximal [Fixed resistance 1]
2 minutes of 5 of 5 at zone maximal with heart rate maximal [ERG watts = 130% of FTP]
3 minutes of recovery at zone recovery with heart rate maximal [Fixed resistance 1]
20 minutes of Sweet Spot 20 minutes at zone sub-LT with heart rate sub-LT [ERG watts = 87% of FTP]
10 minutes of Cool down at zone endurance with heart rate endurance [Fixed resistance 1]

Advanced Cruise Intervals

Author: imi_admin

Category: Muscular endurance

Total Time: 01:15:00

Summary

Longer threshold intervals with short rest.

4 x 12 minutes.

Intervals

10 minutes of warm up at zone recovery
12 minutes at zone lactate threshold
2 minutes at zone recovery
12 minutes at zone lactate threshold
2 minutes at zone recovery
12 minutes at zone lactate threshold
3 minutes at zone recovery
12 minutes at zone lactate threshold
10 minutes of cool down at zone recovery

Aerobic Peak Power Output test for 425-475 W and VO2max estimation

Author: joselareta

Category: Testing

Total Time: 00:23:00

Summary

Aerobic Peak Power Output (PPO) test starting @ 275W. This test is based on the Hawley & Noakes European Journal of Applied Physiology 1992 test.

This is a step test with 2.5 min duration for each stage, the first increase in wattage is 50 watts, and 25 watts for subsequent stages.

The first stage is set at at 3.33 w/kg. Taking that into consideration this particular test would be suited for 'average' competitive cyclists of ~82 kg. Or cyclists with other body mass values expected to have a PPO between 425 and 475 W.

PPO in watts is calculated as follows:

Wattage of last stage + ( (time spent in last stage/150)*25 )

Estimation of VO2max based on PPO:

VO2max (L/min) = (0.01141 * PPO) + 0.435

For questions e-mail me: metacycling@gmail.com

Intervals

30 seconds of 150 W [150 ERG watts]
2 minutes 30 seconds of Begin (275W) [275 ERG watts]
2 minutes 30 seconds of 325 [325 ERG watts]
2 minutes 30 seconds of 350 [350 ERG watts]
2 minutes 30 seconds of 375 [375 ERG watts]
2 minutes 30 seconds of 400 [400 ERG watts]
2 minutes 30 seconds of 425 [425 ERG watts]
2 minutes 30 seconds of 450 [450 ERG watts]
2 minutes 30 seconds of 475 [475 ERG watts]
2 minutes 30 seconds of 500 [500 ERG watts]

AIS Power Profile test

Author: Peakaboo

Category: Testing

Total Time: 00:42:30

Summary

Intervals

2 minutes of Warm Up at zone recovery
10 seconds of Jump at zone maximal
50 seconds of Warm Up at zone recovery
10 seconds of Jump at zone maximal
1 minute 50 seconds of Warm Up at zone recovery
10 seconds of 6 Sec at zone maximal
54 seconds of Recovery at zone recovery
10 seconds of 6 Sec at zone maximal
3 minutes of Recovery at zone recovery
18 seconds of 15 Sec at zone sub-maximal
3 minutes 45 seconds of Recovery at zone recovery
33 seconds of 30 Sec at zone sub-maximal
5 minutes 30 seconds of Recovery at zone recovery
1 minute 5 seconds of 60 Sec at zone sub-maximal
8 minutes of Recovery at zone recovery
4 minutes 5 seconds of 4 mins at zone sub-maximal
10 minutes of Cool Down at zone recovery

Anaerobic Capacity - W3

Author: laurenchandler

Category: Sustained Power

Total Time: 00:48:00

Summary

4x2min @130%, 3x1min @140%

Intervals

Block: Warmup

5 minutes [ERG watts = 60% of FTP]
1 minute [ERG watts = 80% of FTP]
1 minute [ERG watts = 65% of FTP]
1 minute [ERG watts = 90% of FTP]
1 minute [ERG watts = 70% of FTP]
1 minute [ERG watts = 100% of FTP]
5 minutes [ERG watts = 60% of FTP]

2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
1 minute of AC [ERG watts = 140% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
1 minute of AC [ERG watts = 140% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
1 minute of AC [ERG watts = 140% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
3 minutes of Cooldown [ERG watts = 55% of FTP]
5 minutes of Cooldown [ERG watts = 50% of FTP]

anaerobic capacity 30/30s 3X5 minute

Author: brandido

Category: Muscular endurance

Total Time: 01:03:20

Summary

Intervals

20 seconds of warm up with heart rate recovery
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
Z2 with heart rate endurance
Z5 with heart rate maximal
Z2 with heart rate endurance
Z5 with heart rate maximal
10 minutes of recover with heart rate recovery
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
10 minutes of recover with heart rate recovery
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 seconds of Z2 with heart rate endurance
30 seconds of Z5 with heart rate maximal
30 minutes of Cool down with heart rate recovery

Anaerobic Hills and Sweet spot

Author: abutts

Category: Muscular endurance

Total Time: 01:04:00

Summary

Warm up 10 min
Simulate a 3 minute climb by doing 4 x 3 minutes at about 120% of FTP.
3-minute recovery between intervals. Stay seated on each. 60-70 rpm.
Then ride 20 minutes at sweetspot.
Aero position. Stay smooth!
Warm down. - 10 min

Intervals

10 minutes of Warm Up at zone endurance with heart rate endurance [Fixed resistance 1]
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
3 minutes of 1 of 4 with heart rate sub-maximal [ERG watts = 120% of FTP]
3 minutes of rest at zone recovery with heart rate recovery
20 minutes of Sweet spot [ERG watts = 86% of FTP]
10 minutes of Cool down at zone endurance with heart rate endurance [Fixed resistance 1]

Barnes -1 x10min spin + 8 x 30-20-10

Author: barnsey_84

Category: Misc.

Total Time: 00:48:00

Summary

Intervals

15 minutes at zone recovery [ERG watts = 47% of FTP]
10 minutes at zone sub-LT [ERG watts = 88% of FTP]
3 minutes at zone endurance [ERG watts = 65% of FTP]
2 minutes at zone endurance [ERG watts = 65% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 87% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds at zone sub-LT [ERG watts = 88% of FTP]
20 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
10 minutes at zone recovery [ERG watts = 47% of FTP]

Base#1

Author: smealey

Category: Recovery

Total Time: 00:47:00

Summary

Winter Endurance Base

For Warm up do 5 minutes @ recovery pace
Then 3x30 sec @ LT with 30 SR followed by 2 minutes easy spin

Intervals

10 minutes of warm up at zone recovery

2 minutes of 53/17 at cadence 105 and zone endurance

3 minutes of 42/12 at cadence 110 and zone endurance
1 minute at cadence 100 and zone recovery
2 minutes of 53/17 at cadence 105 and zone endurance
3 minutes of 42/12 at cadence 110 and zone endurance
1 minute at cadence 100 and zone recovery
2 minutes of 53/17 at cadence 105 and zone endurance
3 minutes of 42/12 at cadence 110 and zone endurance
2 minutes at cadence 100 and zone recovery

1 minute at cadence 120 and zone recovery

30 seconds at cadence 130 and zone recovery
20 seconds at cadence max and zone recovery
40 seconds at cadence 100 and zone recovery
1 minute at cadence 120 and zone recovery
30 seconds at cadence 130 and zone recovery
20 seconds at cadence max and zone recovery
40 seconds at cadence 100 and zone recovery
1 minute at cadence 120 and zone recovery
30 seconds at cadence 130 and zone recovery
20 seconds at cadence max and zone recovery
1 minute 10 seconds at cadence 100 and zone recovery
1 minute 40 seconds at cadence 105 and zone endurance
20 seconds of stand at cadence 105 and zone endurance
30 seconds at cadence 100 and zone recovery
1 minute 40 seconds at cadence 105 and zone endurance
20 seconds of stand at cadence 105 and zone endurance
30 seconds at cadence 100 and zone recovery
5 minutes of cool down at cadence 90 and zone recovery

Basic intervals

Author: Pinkgecko

Category: Strength

Total Time: 00:51:00

Summary

Intervals

5 minutes of Warm up [ERG watts = 60% of FTP]
30 seconds of Increase intensity [ERG watts = 100% of FTP]
30 seconds of Recovery at zone recovery
30 seconds of Increase intensity [ERG watts = 110% of FTP]
30 seconds of Recovery at zone recovery
30 seconds of Increase intensity [ERG watts = 110% of FTP]
30 seconds of Recovery at zone recovery
30 seconds of Increase intensity [ERG watts = 110% of FTP]
30 seconds of Recovery at zone recovery
2 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of Recovery at zone recovery
3 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
4 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
5 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of Recovery at zone recovery
4 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
3 minutes of Threshold [ERG watts = 100% of FTP]
1 minute of recovery at zone recovery
2 minutes of Threshold [ERG watts = 100% of FTP]
3 minutes of recovery at zone recovery
10 minutes of endurance at zone endurance

Beginner Cruise Intervals

Author: imi_admin

Category: Muscular endurance

Total Time: 00:53:00

Summary

Shortish threshold intervals with short rest.

4 x 6 minutes

Intervals

10 minutes of warm up at zone recovery
6 minutes at zone lactate threshold
3 minutes at zone recovery
6 minutes at zone lactate threshold
3 minutes at zone recovery
6 minutes at zone lactate threshold
3 minutes at zone recovery
6 minutes at zone lactate threshold
10 minutes of cool down at zone recovery

Better Cycling - 2x10m 40/20

Author: Witchdoctor

Category: Sustained Power

Total Time: 01:00:00

Summary

This workout has been created to work at a percentage of your FTP - So as long as your FTP is correctly set in the iMi App then the wattage figures will automatically adjust to your training level
Assuming FTP = 280
15mins Warm up building to 100% FTP + 5mins easy spinning.
Main Set:
-5mins Hard effort 275-285w + 5mins easy
-2x10mins doing.....
40secs @ 255-260w + 20secs ~315-320w have 5mins recovery between the 2x10mins
5-10mins Cool down

Better Cycling
http://www.bettercycling.co.uk
Welcome to Better Cycling - cycling training from Mike Wilson and Iain Grant.
The Better Cycling team have the ideal mix of both scientific and competitive backgrounds. They bring outstanding experience in cycle / triathlon coaching, fitness assessments and Retul bike fitting.

Intervals

Block: Warm Up

1 minute of 54% FTP [ERG watts = 54% of FTP]
1 minute of 56% FTP [ERG watts = 56% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 64% FTP [ERG watts = 64% of FTP]
1 minute of 68% FTP [ERG watts = 68% of FTP]
1 minute of 72% FTP [ERG watts = 72% of FTP]
1 minute of 76% FTP [ERG watts = 76% of FTP]
1 minute of 80% FTP [ERG watts = 80% of FTP]
1 minute of 84% FTP [ERG watts = 84% of FTP]
1 minute of 88% FTP [ERG watts = 88% of FTP]
1 minute of 92% FTP [ERG watts = 92% of FTP]
1 minute of 96% FTP [ERG watts = 96% of FTP]
1 minute of 100% FTP [ERG watts = 100% of FTP]
5 minutes of 54% FTP [ERG watts = 54% of FTP]

Block: Main Block

5 minutes of 100% FTP [ERG watts = 100% of FTP]
5 minutes of 60% FTP [ERG watts = 60% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
5 minutes of 60% FTP [ERG watts = 60% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]

7 minutes of Warm Down [ERG watts = 54% of FTP]

Better Cycling - Base Builder

Author: Witchdoctor

Category: Endurance

Total Time: 01:11:00

Summary

This workout has been created to work at a percentage of your FTP - So as long as your FTP is correctly set in the iMi App then the wattage figures will automatically adjust to your training level

We're looking to build up your lower end, base fitness, endurance and Aerobic (fat burning) capacity. Work at:
10mins @ 72% FTP
5mins @ 85% FTP
Repeat for duration

Intervals

Block: Warm Up

1 minute of 55% FTP [ERG watts = 55% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 65% FTP [ERG watts = 65% of FTP]
1 minute of 70% FTP [ERG watts = 70% of FTP]
1 minute of 75% FTP [ERG watts = 75% of FTP]
1 minute of 80% FTP [ERG watts = 80% of FTP]

Block: Main Block

10 minutes of 72% FTP [ERG watts = 72% of FTP]
5 minutes of 86% FTP [ERG watts = 86% of FTP]
10 minutes of 72% FTP [ERG watts = 72% of FTP]
5 minutes of 86% FTP [ERG watts = 86% of FTP]
10 minutes of 72% FTP [ERG watts = 72% of FTP]
5 minutes of 86% FTP [ERG watts = 86% of FTP]
10 minutes of 72% FTP [ERG watts = 72% of FTP]
5 minutes of 86% FTP [ERG watts = 86% of FTP]

Block: Warm Down

5 minutes of Warm Down [ERG watts = 55% of FTP]

Better Cycling - Endurance + 10s Bursts 45min

Author: Witchdoctor

Category: Endurance

Total Time: 01:09:00

Summary

This workout has been created to work at a percentage of your FTP - So as long as your FTP is correctly set in the iMi App then the wattage figures will automatically adjust to your training level
Assuming FTP = 280
Warm up 15mins building from 100w up to 250w then have 5mins easy spinning.
-45mins @ 200 watts
**Make the last 8 Seconds of each FIFTH minute an 8 second hard burst. Pick cadence up to 100rpm+ and push up 1-2 gears. You should hit 370-400w. Back off quickly after these and get back to steady endurance effort.
Cool down 5-10mins Easy spinning

Intervals

Block: Warm Up

1 minute of 54% FTP [ERG watts = 54% of FTP]
1 minute of 57% FTP [ERG watts = 57% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 63% FTP [ERG watts = 63% of FTP]
1 minute of 66% FTP [ERG watts = 66% of FTP]
1 minute of 69% FTP [ERG watts = 69% of FTP]
1 minute of 72% FTP [ERG watts = 72% of FTP]
1 minute of 75% FTP [ERG watts = 75% of FTP]
1 minute of 78% FTP [ERG watts = 78% of FTP]
1 minute of 81% FTP [ERG watts = 81% of FTP]
1 minute of 84% FTP [ERG watts = 84% of FTP]
1 minute of 87% FTP [ERG watts = 87% of FTP]
1 minute of 90% FTP [ERG watts = 90% of FTP]
1 minute of 93% FTP [ERG watts = 93% of FTP]
5 minutes of 54% FTP [ERG watts = 54% of FTP]

Block: Main Block

4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]

5 minutes of Warm Down [ERG watts = 54% of FTP]

Better Cycling - Endurance with 1 minute efforts 1:30:00

Author: Witchdoctor

Category: Endurance

Total Time: 01:30:00

Summary

This workout has been created to work at a percentage of your FTP - So as long as your FTP is correctly set in the iMi App then the wattage figures will automatically adjust to your training level
Please note, if you change your FTP you need to update the figure in 'My Account' on the WEBSITE for the changes to be reflected in your workouts
Assuming FTP = 265

Warm up 10-15 minutes endurance (power zone 2-165-200 watts HR Z2-125-136bpm RPE-3 ) include 3 x 1 min 100-120rpm fast pedaling low power
MS-1
Now set pace at (Power Z2-high-190-202 watts, HR Z2-125-136bpm, RPE2)—-80-85rpm and within this hour do a 1 minute (Power Z5-M-311-324 watts, HR Z5-172+bpm ,RPE 5-6) Vo2 every 10 minutes
Once the hour is up then do a 15 minute cool down recovery zone (Power Z1-Low-100-130 watts, HR Z1-90-100, RPE 2) very easy recovery ride

Intervals

Block: 15 min warm up

1 minute of 54% FTP [ERG watts = 54% of FTP]
1 minute of 57% FTP [ERG watts = 57% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 63% FTP [ERG watts = 63% of FTP]
1 minute of 63% FTP [ERG watts = 63% of FTP]
1 minute of 66% FTP [ERG watts = 66% of FTP]
1 minute of 66% FTP [ERG watts = 66% of FTP]
1 minute of 69% FTP [ERG watts = 69% of FTP]
1 minute of 69% FTP [ERG watts = 69% of FTP]
1 minute of 72% FTP [ERG watts = 72% of FTP]
1 minute of 72% FTP [ERG watts = 72% of FTP]
1 minute of 74% FTP [ERG watts = 74% of FTP]
1 minute of 74% FTP [ERG watts = 74% of FTP]
1 minute of 54% FTP [ERG watts = 54% of FTP]
1 minute of 54% FTP [ERG watts = 54% of FTP]

Block: Main Block

9 minutes of 76% FTP [ERG watts = 76% of FTP]
1 minute of 120% FTP [ERG watts = 120% of FTP]
9 minutes of 76% FTP [ERG watts = 76% of FTP]
1 minute of 120% FTP [ERG watts = 120% of FTP]
9 minutes of 76% FTP [ERG watts = 76% of FTP]
1 minute of 120% FTP [ERG watts = 120% of FTP]
9 minutes of 76% FTP [ERG watts = 76% of FTP]
1 minute of 120% FTP [ERG watts = 120% of FTP]
9 minutes of 76% FTP [ERG watts = 76% of FTP]
1 minute of 120% FTP [ERG watts = 120% of FTP]
9 minutes of 76% FTP [ERG watts = 76% of FTP]
1 minute of 120% FTP [ERG watts = 120% of FTP]

Block: Warm Down

15 minutes of Warm Down [ERG watts = 46% of FTP]

Better Cycling - Sweet Spot / Threshold 40min

Author: Witchdoctor

Category: Sustained Power

Total Time: 01:00:00

Summary

This workout has been created to work at a percentage of your FTP - So as long as your FTP is correctly set in the iMi App then the wattage figures will automatically adjust to your training level
Assuming FTP = 280
-15mins Warm up build from 100w-280w + 5mins easy spinning.
-40mins block of effort doing 3mins @ 250-260w + 2mins @ 270-280w for the duration (no recovery sections).
-Cool down 5-10mins easy spinning ~180w

Intervals

Block: 15 min warm up

1 minute of 50% FTP [ERG watts = 50% of FTP]
1 minute of 55% FTP [ERG watts = 55% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 65% FTP [ERG watts = 65% of FTP]
1 minute of 70% FTP [ERG watts = 70% of FTP]
1 minute of 75% FTP [ERG watts = 75% of FTP]
1 minute of 80% FTP [ERG watts = 80% of FTP]
1 minute of 85% FTP [ERG watts = 85% of FTP]
1 minute of 90% FTP [ERG watts = 90% of FTP]
1 minute of 95% FTP [ERG watts = 95% of FTP]
1 minute of 100% FTP [ERG watts = 100% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]

Block: Main Block

3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]

5 minutes of Warm Down [ERG watts = 54% of FTP]

Better Cycling - Sweet Spot Intervals

Author: Witchdoctor

Category: Speed endurance

Total Time: 01:00:00

Summary

Warm Up: 12mins Build from 100-280w + 5mins easy spinning

Main Set:
5mins @ 100% FTP + 5mins recover
2x10mins @ 94% FTP + 5mins recovery between.

Cool down with 5-10mins easy spinning.

Intervals

Block: Warm Up

1 minute of 56% FTP [ERG watts = 56% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 64% FTP [ERG watts = 64% of FTP]
1 minute of 68% FTP [ERG watts = 68% of FTP]
1 minute of 72% FTP [ERG watts = 72% of FTP]
1 minute of 76% FTP [ERG watts = 76% of FTP]
1 minute of 80% FTP [ERG watts = 80% of FTP]
1 minute of 84% FTP [ERG watts = 84% of FTP]
1 minute of 88% FTP [ERG watts = 88% of FTP]
1 minute of 92% FTP [ERG watts = 92% of FTP]
1 minute of 96% FTP [ERG watts = 96% of FTP]
1 minute of 100% FTP [ERG watts = 100% of FTP]
5 minutes of 56% FTP [ERG watts = 56% of FTP]

Block: Main Block

5 minutes of 100% FTP [ERG watts = 100% of FTP]
5 minutes of Easy Spinning [ERG watts = 60% of FTP]
10 minutes of 94% FTP [ERG watts = 94% of FTP]
5 minutes of Easy Spinning [ERG watts = 60% of FTP]
10 minutes of 94% FTP [ERG watts = 94% of FTP]

Block: Warm Down

8 minutes of Warm Down [ERG watts = 54% of FTP]

Better Cycling - Sweet Spot Steps

Author: Witchdoctor

Category: Muscular endurance

Total Time: 01:19:00

Summary

This workout has been created to work at a percentage of your FTP - So as long as your FTP is correctly set in the iMi App then the wattage figures will automatically adjust to your training level
Assuming FTP = 280
Warm Up - 15mins Build from 100-280w + 5mins easy @ 150w.
Main Set - 2x15mins doing:
5mins @ 230w
5mins @ 250w
5mins @ 270w
Have 5mins @ 150w between the 2x15 to recover. Aim to keep cadence to 87-93rpm.
5-10mins Cool down at 150w.

Intervals

Block: 15 min warm up

1 minute of 54% FTP [ERG watts = 54% of FTP]
1 minute of 57% FTP [ERG watts = 57% of FTP]
1 minute of 61% FTP [ERG watts = 61% of FTP]
1 minute of 64% FTP [ERG watts = 64% of FTP]
1 minute of 68% FTP [ERG watts = 68% of FTP]
1 minute of 71% FTP [ERG watts = 71% of FTP]
1 minute of 75% FTP [ERG watts = 75% of FTP]
1 minute of 78% FTP [ERG watts = 78% of FTP]
1 minute of 82% FTP [ERG watts = 82% of FTP]
1 minute of 86% FTP [ERG watts = 86% of FTP]
1 minute of 89% FTP [ERG watts = 89% of FTP]
1 minute of 93% FTP [ERG watts = 93% of FTP]
1 minute of 96% FTP [ERG watts = 96% of FTP]
1 minute of 100% FTP [ERG watts = 100% of FTP]
5 minutes of 54% FTP [ERG watts = 54% of FTP]

Block: Main Block

5 minutes of 82% FTP [ERG watts = 82% of FTP]
5 minutes of 90% FTP [ERG watts = 90% of FTP]
5 minutes of 96% FTP [ERG watts = 96% of FTP]
5 minutes of 54% FTP [ERG watts = 54% of FTP]
5 minutes of 82% FTP [ERG watts = 82% of FTP]
5 minutes of 90% FTP [ERG watts = 90% of FTP]
5 minutes of 96% FTP [ERG watts = 96% of FTP]
5 minutes of 54% FTP [ERG watts = 54% of FTP]
5 minutes of 82% FTP [ERG watts = 82% of FTP]
5 minutes of 90% FTP [ERG watts = 90% of FTP]
5 minutes of 96% FTP [ERG watts = 96% of FTP]

5 minutes of Warm Down [ERG watts = 54% of FTP]

Better Cycling - Tempo + 20s Big Gear Efforts

Author: Witchdoctor

Category: Muscular endurance

Total Time: 01:07:00

Summary

Warm Up for for 12mins building up to 100% FTP then take 5mins easy spinning.
Then go into 45mins of effort at 220-230w with a smooth steady cadence ~90rpm. Make the last 20secs of each 5th Minute a seated, HARD effort, push up by 1-2 gears and get revs up, aiming for ~420-500w. Look to get back to tempo levels straight after each effort if you can.
Cool down with 5-10mins easy spinning.

The 20 Sec efforts ARE NOT a flat out sprint. Before each one, get your cadence up to 95-100rpm, then try to sustain for the 20secs.

Intervals

Block: Warm Up

1 minute of 56% FTP [ERG watts = 56% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 64% FTP [ERG watts = 64% of FTP]
1 minute of 68% FTP [ERG watts = 68% of FTP]
1 minute of 72% FTP [ERG watts = 72% of FTP]
1 minute of 76% FTP [ERG watts = 76% of FTP]
1 minute of 80% FTP [ERG watts = 80% of FTP]
1 minute of 84% FTP [ERG watts = 84% of FTP]
1 minute of 88% FTP [ERG watts = 88% of FTP]
1 minute of 92% FTP [ERG watts = 92% of FTP]
1 minute of 96% FTP [ERG watts = 96% of FTP]
1 minute of 100% FTP [ERG watts = 100% of FTP]
5 minutes of 56% FTP [ERG watts = 56% of FTP]

Block: Main Block

4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]

Block: Warm Down

5 minutes of Warm Down [ERG watts = 54% of FTP]

Better Cycling - TH/VO2 Intervals

Author: Witchdoctor

Category: Sustained Power

Total Time: 01:00:00

Summary

This workout has been created to work at a percentage of your FTP - So as long as your FTP is correctly set in the iMi App then the wattage figures will automatically adjust to your training level
Assuming FTP = 300
15mins Warm up from 100-300w + 5mins easy spinning ~150w.
Main Set:
3x8mins Intervals @ 300w + 4mins recoveries @ 175w
Cool down: 5mins easy spinning

Intervals

Block: 15 min warm up

1 minute of 54% FTP [ERG watts = 54% of FTP]
1 minute of 57% FTP [ERG watts = 57% of FTP]
1 minute of 61% FTP [ERG watts = 61% of FTP]
1 minute of 64% FTP [ERG watts = 64% of FTP]
1 minute of 68% FTP [ERG watts = 68% of FTP]
1 minute of 71% FTP [ERG watts = 71% of FTP]
1 minute of 75% FTP [ERG watts = 75% of FTP]
1 minute of 78% FTP [ERG watts = 78% of FTP]
1 minute of 82% FTP [ERG watts = 82% of FTP]
1 minute of 86% FTP [ERG watts = 86% of FTP]
1 minute of 89% FTP [ERG watts = 89% of FTP]
1 minute of 93% FTP [ERG watts = 93% of FTP]
1 minute of 96% FTP [ERG watts = 96% of FTP]
1 minute of 100% FTP [ERG watts = 100% of FTP]
5 minutes of 54% FTP [ERG watts = 54% of FTP]

Block: Main Block

8 minutes of 100% FTP [ERG watts = 100% of FTP]
4 minutes of 58% FTP [ERG watts = 58% of FTP]
8 minutes of 100% FTP [ERG watts = 100% of FTP]
4 minutes of 58% FTP [ERG watts = 58% of FTP]
8 minutes of 100% FTP [ERG watts = 100% of FTP]
4 minutes of 58% FTP [ERG watts = 58% of FTP]

5 minutes of Warm Down [ERG watts = 54% of FTP]

Bike Science Ramp Test - 75

Author: bikescience

Category: Testing

Total Time: 00:48:00

Summary

MAP/Lactate Ramp Test 75W Start Point

Intervals

3 minutes of 3mins @ 75W [75 ERG watts]
3 minutes of 3mins @ 100W [100 ERG watts]
3 minutes of 3mins @ 125W [125 ERG watts]
3 minutes of 3mins @ 150W [150 ERG watts]
3 minutes of 3mins @ 175W [175 ERG watts]
3 minutes of 3mins @ 200W [200 ERG watts]
3 minutes of 3mins @ 225W [225 ERG watts]
3 minutes of 3mins @ 250W [250 ERG watts]
3 minutes of 3mins @ 275W [275 ERG watts]
3 minutes of 3mins @ 300W [300 ERG watts]
3 minutes of 3mins @ 325W [325 ERG watts]
3 minutes of 3mins @ 350W [350 ERG watts]
3 minutes of 3mins @ 375W [375 ERG watts]
3 minutes of 3mins @ 400W [400 ERG watts]
3 minutes of 3mins @ 425W [425 ERG watts]
3 minutes of 3mins @ 450W [450 ERG watts]

Billats

Author: mdwhaley

Category: Misc.

Total Time: 01:01:00

Summary

A shorter warmup and then billats

Intervals

2 minutes of warmup 1 [ERG watts = 40% of FTP]
2 minutes of warmup 2 [ERG watts = 60% of FTP]
3 minutes of warmup 3 [ERG watts = 85% of FTP]
15 seconds of billat warmup [ERG watts = 130% of FTP]
3 minutes of cool it [ERG watts = 50% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
2 minutes 45 seconds of Rest [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
2 minutes 45 seconds of Rest [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
2 minutes 45 seconds of Rest [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
2 minutes 45 seconds of Rest [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
4 minutes 15 seconds of Cooldown [ERG watts = 50% of FTP]

Brevi intervalli VO2 max

Author: bertizi

Category: Sustained Power

Total Time: 01:02:30

Summary

10:00 Riscaldamento
Obiettivi per l'allenamento:
1. Aumentare la velocità delle gambe e l'efficienza del pedale
2. Aumentare la forza muscolare
3. Aumentare l'estremità superiore del sistema aerobico
4. Aumentare la potenza sopra la Soglia del lattato
12:00 minuti di Sub-LT con gli sforzi Fast Cadence
4:00 Recupero minuti
Intervalli Super-LT
5 x 1:30 Intervalli Super-LT con recupero 1:00 minuti tra ciascuno. Watts / HR @
zona 4b con Cadence @ 90 - 100.
Recupero delle 5:00 minuti dopo l'impostazione
VO2 intervalli massimi
3 x 3:00 minuti @ Zona5 con recupero 3:00 minuti tra ciascuno. Cadenza tra 90 e 100 RPM.

Intervals

10 minutes of riscaldamento at cadence 90 and zone recovery

Block: 3 ripetute Sub-LT / Alta Cadenza

3 minutes of Sub-LT at cadence 70 to 75 and zone sub-LT
1 minute of Alta Cadenza at cadence 110+ and zone endurance
3 minutes of Sub-LT at cadence 80 to 85 and zone sub-LT
1 minute of Alta Cadenza at cadence 120+ and zone sub-LT
3 minutes of Sub-LT at cadence 90 to 95 and zone sub-LT
1 minute of Alta Cadenza at cadence 130+ and zone sub-LT

4 minutes of recupero at cadence 90 and zone recovery

Block: 5 ripetute Super-LT

1 minute 30 seconds of 1/5 at cadence 90 to 100 and zone super-LT
1 minute of recupero at cadence 90 and zone recovery
1 minute 30 seconds of 2/5 at cadence 90 to 100 and zone super-LT
1 minute of recupero at cadence 90 and zone recovery
1 minute 30 seconds of 3/5 at cadence 90 to 100 and zone super-LT
1 minute of recupero at cadence 90 and zone recovery
1 minute 30 seconds of 4/5 at cadence 90 to 100 and zone super-LT
1 minute of recupero at cadence 90 and zone recovery
1 minute 30 seconds of 5/5 at cadence 90 to 100 and zone super-LT

5 minutes of recupero at cadence 90 and zone recovery

Block: 3 ripetute VO2 Max

3 minutes of 1/3 at cadence 90 to 100 and zone VO2-MAX
3 minutes of recupero at cadence 90 and zone recovery
3 minutes of 2/3 at cadence 90 to 100 and zone VO2-MAX
3 minutes of recupero at cadence 90 and zone recovery
3 minutes of 3/3 at cadence 90 to 100 and zone VO2-MAX

5 minutes of Defaticamento at cadence 90 and zone recovery

BT 2 x 10 8 x 30 20 10

Author: 10154934783935423@facebook

Category: Misc.

Total Time: 01:01:00

Summary

BT session

Intervals

15 minutes of Hold @ 47% at zone recovery [ERG watts = 47% of FTP]
10 minutes of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
3 minutes of Hold @ 65% at zone endurance [ERG watts = 65% of FTP]
10 minutes of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
3 minutes of Hold @ 65% at zone endurance [ERG watts = 65% of FTP]
2 minutes of Hold @ 65% at zone endurance [ERG watts = 65% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
10 minutes of Hold @ 47% at zone recovery [ERG watts = 47% of FTP]

Build. 30-30

Author: 10156245952186435@facebook

Category: Speed endurance

Total Time: 01:04:30

Summary

A work out that builds intensity over each 30 second effort

Intervals

5 minutes of Warm up at zone recovery
3 minutes at zone endurance
2 minutes at zone sub-LT
1 minute at zone lactate threshold
1 minute at zone VO2-MAX
3 minutes of Get mentally ready at zone recovery
30 seconds of Fun times - first 10 [ERG watts = 70% of FTP]

30 seconds at zone recovery

30 seconds [ERG watts = 80% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 90% of FTP]
30 seconds at zone recovery
30 seconds of Hold the power [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 105% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 110% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 105% of FTP]
30 seconds at zone recovery
30 seconds of Last one [ERG watts = 100% of FTP]
5 minutes at zone recovery
30 seconds of Use the force 2nd 10 [ERG watts = 70% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 75% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 80% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 85% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 90% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 95% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 105% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 110% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 115% of FTP]
30 seconds at zone recovery
30 seconds of You got this at zone VO2-MAX
5 minutes at zone recovery
30 seconds of Last 10 work it baby at zone VO2-MAX
30 seconds at zone recovery
30 seconds [ERG watts = 115% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 110% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 105% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 95% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 90% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 85% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 80% of FTP]
30 seconds at zone recovery
30 seconds of Legend [ERG watts = 75% of FTP]
10 minutes of Cool the burners at zone recovery

Cadence Drills

Author: Jba1234

Category: Technique

Total Time: 01:00:00

Summary

Intervals

5 minutes of wu 1 at zone recovery
2 minutes of wu 2 at zone endurance
3 minutes of WU 3 at zone endurance

3 minutes of ms 1 - 196 at cadence 100 and zone endurance

2 minutes of ms 2 - 212 at cadence 110 and zone endurance

1 minute of ms 3 - 218 at cadence 120 and zone endurance

2 minutes of ms 4 - 212 at cadence 110 and zone endurance

3 minutes of ms 5 - 196 at cadence 100 and zone endurance

4 minutes of ms 6 - 196 at cadence 90 and zone endurance

3 minutes of ms 1 - 196 at cadence 100 and zone endurance

2 minutes of ms 2 - 212 at cadence 110 and zone endurance

1 minute of ms 3 - 218 at cadence 120 and zone endurance

2 minutes of ms 4 - 212 at cadence 110 and zone endurance

3 minutes of ms 5 - 196 at cadence 100 and zone endurance

4 minutes of ms 6 - 196 at cadence 90 and zone endurance

3 minutes of ms 1 - 196 at cadence 100 and zone endurance

2 minutes of ms 2 - 212 at cadence 110 and zone endurance

1 minute of ms 3 - 218 at cadence 120 and zone endurance

2 minutes of ms 4 - 212 at cadence 110 and zone endurance

3 minutes of ms 5 - 196 at cadence 100 and zone endurance

4 minutes of ms 6 - 196 at cadence 90 and zone endurance

5 minutes of Recovery at zone recovery

Coach Sufferfest Local Hero

Author: erutangis

Category: Misc.

Total Time: 01:18:47

Summary

This is my rebuild of Sufferfest Local Hero. It's designed for Kickr.

Intervals

1 minute 30 seconds at zone recovery [ERG watts = 20% of FTP]
2 minutes 18 seconds at zone recovery [ERG watts = 30% of FTP]
5 minutes 2 seconds at zone recovery [ERG watts = 50% of FTP]
34 seconds at zone recovery [ERG watts = 30% of FTP]
16 seconds at zone recovery [ERG watts = 50% of FTP]
31 seconds at zone endurance [ERG watts = 75% of FTP]
29 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute 1 seconds at zone endurance [ERG watts = 75% of FTP]
44 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 40 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 17 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 25 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
41 seconds at zone sub-LT [ERG watts = 91% of FTP]
3 minutes 19 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute 20 seconds at zone super-LT [ERG watts = 100% of FTP]
1 minute 38 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 10 seconds at zone recovery [ERG watts = 35% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 10 seconds at zone recovery [ERG watts = 35% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 15 seconds at zone recovery [ERG watts = 35% of FTP]
13 seconds at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes 49 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 11 seconds at zone recovery [ERG watts = 35% of FTP]
2 minutes 59 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 43 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
15 seconds at zone sub-maximal [ERG watts = 130% of FTP]
1 minute 52 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
35 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
15 seconds at zone sub-maximal [ERG watts = 130% of FTP]
53 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
41 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
16 seconds at zone sub-maximal [ERG watts = 130% of FTP]
1 minute 3 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
39 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
16 seconds at zone sub-maximal [ERG watts = 130% of FTP]
47 seconds at zone recovery [ERG watts = 35% of FTP]

Coach Sufferfest The Long Scream

Author: erutangis

Category: Misc.

Total Time: 00:36:00

Summary

My take on this sufferfest video with better timings and recovery. Start as soon as the video starts and align timing during warm up.

Intervals

2 minutes at zone recovery [ERG watts = 20% of FTP]
1 minute 23 seconds at zone recovery [ERG watts = 50% of FTP]
45 seconds at zone sub-LT [ERG watts = 91% of FTP]
9 seconds at zone endurance [ERG watts = 82% of FTP]
48 seconds at zone sub-LT [ERG watts = 91% of FTP]
9 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute 22 seconds at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 35 seconds at zone lactate threshold [ERG watts = 95% of FTP]
43 seconds at zone super-LT [ERG watts = 100% of FTP]
10 seconds at zone sub-LT [ERG watts = 91% of FTP]
37 seconds at zone super-LT [ERG watts = 100% of FTP]
8 seconds at zone sub-LT [ERG watts = 91% of FTP]
16 seconds at zone super-LT [ERG watts = 100% of FTP]
5 seconds at zone sub-LT [ERG watts = 91% of FTP]
4 seconds at zone super-LT [ERG watts = 100% of FTP]
5 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 18 seconds at zone super-LT [ERG watts = 100% of FTP]
8 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 54 seconds at zone super-LT [ERG watts = 100% of FTP]
1 minute 44 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
7 seconds at zone super-LT [ERG watts = 100% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
7 seconds at zone super-LT [ERG watts = 100% of FTP]
1 minute 33 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
7 seconds at zone super-LT [ERG watts = 100% of FTP]
52 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
5 seconds at zone super-LT [ERG watts = 100% of FTP]
2 minutes 23 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
6 seconds at zone super-LT [ERG watts = 100% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
11 seconds at zone super-LT [ERG watts = 100% of FTP]
54 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
6 seconds at zone super-LT [ERG watts = 102% of FTP]
47 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
10 seconds at zone super-LT [ERG watts = 102% of FTP]
1 minute 2 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
6 seconds at zone super-LT [ERG watts = 102% of FTP]
2 minutes 39 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
6 seconds at zone super-LT [ERG watts = 102% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
6 seconds at zone super-LT [ERG watts = 102% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
11 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
54 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
7 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
7 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
18 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
17 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 38 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone recovery [ERG watts = 20% of FTP]

CP Thr1

Author: MMike

Category: Misc.

Total Time: 00:44:00

Summary

Cadence Power Threshold 1 cyclist magazine

Intervals

10 minutes of Std Warmup to 80% at cadence 90 with heart rate endurance
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
5 minutes of warmdown at cadence 85 to 95 with heart rate recovery

Criss-cross Threshold

Author: imi_admin

Category: Muscular endurance

Total Time: 00:55:00

Summary

30 minutes of 2 min intervals alternating sub-LT, LT super-LT and back down.

Intervals

15 minutes of warm up
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
2 minutes at zone lactate threshold
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
2 minutes at zone lactate threshold
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
2 minutes at zone lactate threshold
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
10 minutes at zone recovery

CTS Field Test

Author: cmprincipe

Category: Testing

Total Time: 01:01:00

Summary

Carmichael Training Systems (CTS) Field Test to determine FTP and HR.
CTS is a proprietary trademark of Carmichael Training systems.

Intervals

10 minutes of Warm-up [ERG watts = 40% of FTP]
2 minutes of Spindown [ERG watts = 40% of FTP]

Block: Pre-Field Test Warm-up

1 minute of Fast Pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of Easy Spinning Recovery [ERG watts = 40% of FTP]
2 minutes of Fast Pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of Easy Spinning Recovery [ERG watts = 40% of FTP]
1 minute of Power Interval at cadence 90 to 95 [ERG watts = 101% of FTP]
2 minutes of Easy Spinning Recovery [ERG watts = 40% of FTP]
1 minute of Power Interval at cadence 90 to 95 [ERG watts = 101% of FTP]
4 minutes of Easy Spinning Recovery [ERG watts = 40% of FTP]

Block: Begin CTS Field Test

8 minutes of Effort #1 at cadence 90 to 100
10 minutes of Recovery [ERG watts = 40% of FTP]
8 minutes of Effort #2 at cadence 90 to 100

10 minutes of Cool-down [ERG watts = 40% of FTP]

CX Big Ring Efforts

Author: abutts

Category: Speed

Total Time: 01:36:00

Summary

Warmup 10-15 min easy
5 min max effort zone 5
3 x 10 90% FTP
every 2 minutes 20 sec push hard on the pedals
10 min rest between sets
finish 3 x 1 start efforts
2 min rest between
10-15 min cool down

Intervals

15 minutes of Warm Up at cadence 90 to 120 and zone recovery [Fixed resistance 1]
5 minutes of 5 min Max effort at zone maximal [Fixed resistance 2]
2 minutes of 1 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 1 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 Sec Push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 1 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 1 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 1 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
10 minutes of 10 min rest at zone recovery
2 minutes of 2 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 2 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 Sec Push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 2 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 2 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 2 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
10 minutes of 10 min rest at zone recovery
2 minutes of 3 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 3 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 Sec Push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 3 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 3 of 3 10 min 90% push at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 3 of 3 of 10 min push at zone sub-maximal [Fixed resistance 2]
2 minutes of 2 min rest at zone recovery
1 minute of 1 of 3 Start 1 min MAX at zone maximal [Fixed resistance 4]
2 minutes of Rest at zone recovery
1 minute of 2 of 3 Start 1 min MAX at zone maximal [Fixed resistance 4]
2 minutes of Rest at zone recovery
1 minute of 3 of 3 Start 1 min MAX at zone maximal [Fixed resistance 4]
2 minutes of Rest at zone recovery
15 minutes of 15 min CD at zone endurance [Fixed resistance 1]

CX Micro Burst

Author: abutts

Category: Explosive Power

Total Time: 01:19:10

Summary

15 MIN WU
2x10 (15 on 15 off)secs
5 min rest between set
10x10 sec sprints
2 min rest between
15 min cool down

Intervals

15 minutes of Warm Up at zone endurance [Fixed resistance 1]
15 seconds of 1 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 2 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 3 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 4 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 5 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 6 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 7 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 8 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 9 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 10 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 11 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 12 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 13 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 14 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 15 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 16 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 17 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 18 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 19 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 20 of 20 15 sec at zone maximal [Fixed resistance 8]
5 minutes of recovery at zone recovery [Fixed resistance 1]
15 seconds of 1 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 2 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 3 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 4 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 5 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 6 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 7 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 8 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 9 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 10 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 11 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 12 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 13 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 14 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 15 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 16 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 17 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 18 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 19 of 20 15 sec at zone maximal [Fixed resistance 8]
15 seconds of 15 sec spin at zone recovery [Fixed resistance 3]
15 seconds of 20 of 20 15 sec at zone maximal [Fixed resistance 8]
10 minutes of 10 min recovery at zone recovery [Fixed resistance 1]
10 seconds of 1 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 2 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 3 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 4 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 5 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 6 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 7 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 8 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 9 of 10 sec sprints at zone maximal [Fixed resistance 9]
2 minutes of recover at zone recovery [Fixed resistance 1]
10 seconds of 10 of 10 sec sprints at zone maximal [Fixed resistance 9]
10 minutes of Cool down at zone recovery [Fixed resistance 1]

D16

Author: 100000215886869@facebook

Category: Misc.

Total Time: 01:28:21

Summary

Intervals

1 minute 40 seconds at zone recovery [ERG watts = 20% of FTP]
1 minute at zone endurance [ERG watts = 59% of FTP]
1 minute 21 seconds at zone endurance [ERG watts = 65% of FTP]
1 minute at zone endurance [ERG watts = 65% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 72% of FTP]
1 minute at zone endurance [ERG watts = 72% of FTP]
43 seconds at zone endurance [ERG watts = 81% of FTP]
1 minute at zone endurance [ERG watts = 81% of FTP]
25 seconds at zone sub-LT [ERG watts = 90% of FTP]
1 minute at zone sub-LT [ERG watts = 90% of FTP]
10 seconds at zone super-LT [ERG watts = 100% of FTP]
3 minutes at zone endurance [ERG watts = 55% of FTP]
3 minutes 58 seconds at zone super-LT [ERG watts = 99% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
4 minutes 32 seconds at zone lactate threshold [ERG watts = 96% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
5 minutes at zone sub-LT [ERG watts = 94% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
4 minutes 27 seconds at zone lactate threshold [ERG watts = 97% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 58 seconds at zone super-LT [ERG watts = 99% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 32 seconds at zone super-LT [ERG watts = 102% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 32 seconds at zone super-LT [ERG watts = 102% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 37 seconds at zone super-LT [ERG watts = 101% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 21 seconds at zone super-LT [ERG watts = 103% of FTP]
3 minutes 26 seconds at zone endurance [ERG watts = 55% of FTP]
3 minutes 9 seconds at zone super-LT [ERG watts = 104% of FTP]
5 minutes at zone endurance [ERG watts = 55% of FTP]

Descending pyramid intervals - VO2 Max

Author: deniskissane

Category: Misc.

Total Time: 01:10:30

Summary

VO2 Max intervals of a different flavor :)

Solid warmup

5' @ 110% ftp
5' rest
4' @ 115% ftp
4' rest
3' @ 120% ftp
3' rest
2' @ 125% ftp
2' rest
1' @ 150% ftp (max)
1' rest
30" @ 150+% ftp (max)

Ride home gently :)

Tough to hit all these targets - so pace yourself well and stay focused. Good luck!

Intervals

5 minutes [ERG watts = 55% of FTP]
15 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 100% of FTP]
5 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 105% of FTP]
4 minutes [ERG watts = 65% of FTP]
3 minutes [ERG watts = 115% of FTP]
3 minutes [ERG watts = 65% of FTP]
2 minutes [ERG watts = 120% of FTP]
2 minutes [ERG watts = 65% of FTP]
1 minute [ERG watts = 150% of FTP]
1 minute [ERG watts = 65% of FTP]
30 seconds [ERG watts = 150% of FTP]
15 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 55% of FTP]

Downward Spiral

Author: abutts

Category: Misc.

Total Time: 01:00:00

Summary

Get in a good warmup.
Then do the following:
120 - 135%
105 - 138%
90 - 141%
75 - 145%
60 - 150%
45 - 163%
30 - 175%
15 - ALL OUT
seconds all-out with equal recovery time from the prior effort.
Repeat until cooked!

Intervals

15 minutes of Warmup
2 minutes of 120 Sec go for 135 [ERG watts = 135% of FTP]
2 minutes of rest at zone recovery
1 minute 45 seconds of 105 sec go for 138 [ERG watts = 138% of FTP]
1 minute 45 seconds of rest at zone recovery
1 minute 30 seconds of 90 secs go for 141 [ERG watts = 141% of FTP]
1 minute 30 seconds of rest at zone recovery
1 minute 15 seconds of 75 secs go for 145 [ERG watts = 145% of FTP]
1 minute 15 seconds of rest at zone recovery
1 minute of 60 secs 150% [ERG watts = 150% of FTP]
1 minute of rest at zone recovery
45 seconds of 45 secs go for 163 [ERG watts = 163% of FTP]
45 seconds of rest at zone recovery
30 seconds of 30 secs go [ERG watts = 175% of FTP]
30 seconds of rest at zone recovery
15 seconds of 15 ALL OUT!! [Fixed resistance 7]
15 seconds of rest at zone recovery
2 minutes of 120 Sec [ERG watts = 135% of FTP]
2 minutes of rest at zone recovery
1 minute 45 seconds of 105 sec go for 138 [ERG watts = 138% of FTP]
1 minute 45 seconds of rest at zone recovery
1 minute 30 seconds of 90 secs go for 141 [ERG watts = 141% of FTP]
1 minute 30 seconds of rest at zone recovery
1 minute 15 seconds of 75 secs go for 145 [ERG watts = 145% of FTP]
1 minute 15 seconds of rest at zone recovery
1 minute of 60 secs 150% [ERG watts = 150% of FTP]
1 minute of rest at zone recovery
45 seconds of 45 secs go for 163 [ERG watts = 163% of FTP]
45 seconds of rest at zone recovery
30 seconds of 30 secs go [ERG watts = 175% of FTP]
30 seconds of rest at zone recovery
15 seconds of 15 ALL OUT!! [Fixed resistance 7]
15 seconds of rest at zone recovery
9 minutes of CD [Fixed resistance 1]


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