Public Workouts

Micro Intervals and Attack Intervals

Author: Ransom

Category: Explosive Power

Total Time: 01:09:45

Technique and Drills
8 minutes of 15 sec. Micro Intervals
4 x 4 minute Attack Intervals

10 minutes of Warm-up at zone recovery
30 seconds of Right Leg at zone recovery
30 seconds of Left Leg at zone recovery
30 seconds of Right Leg at zone recovery
30 seconds of Left Leg at zone recovery
30 seconds of Right Leg at zone recovery
30 seconds of Left Leg at zone recovery
1 minute of Fast Cadence at cadence 110 and zone recovery
30 seconds at cadence 120 and zone recovery
15 seconds at cadence 130 and zone recovery
15 seconds at cadence MAX and zone recovery
2 minutes of Recovery at zone recovery
1 minute of Right Leg at zone recovery
1 minute of Left Leg at zone recovery
1 minute of Right Leg at zone recovery
1 minute of Left Leg at zone recovery
1 minute of Fast Cadence at cadence 110 and zone recovery
1 minute at cadence 120 and zone recovery
30 seconds at cadence 130 and zone recovery
30 seconds at cadence MAX and zone recovery
3 minutes of Recovery at zone recovery

Block: 8 minutes of Micro-Intervals #1

15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery

2 minutes 45 seconds at cadence 80+ and zone recovery

Block: 22 minutes of Super-LT

4 minutes at cadence 85+ and zone super-LT
2 minutes of Recovery at zone recovery
4 minutes at cadence 85+ and zone super-LT
2 minutes of Recovery at zone recovery
4 minutes at cadence 85+ and zone super-LT
2 minutes of Recovery at zone recovery
4 minutes at cadence 85+ and zone super-LT

10 minutes of Recovery at zone recovery

Mix of 2min and 4min intervals

Author: mikslush

Category: Muscular endurance

Total Time: 01:00:00

Summary

Ten minute warm-up in two-minute increases.

First main set is 10 two minute intervals with one minute of recovery, going from 90%FTP to 110%FTP.
Three minutes of recovery.

Second main set is 3 four minute intervals with two minutes of recovery, going from 95%FTP to 85%FTP.
One minute (or longer) of cool-down.

Intervals

2 minutes of Warmup 1.5 [ERG watts = 40% of FTP]
2 minutes of Warmup 2.5 [ERG watts = 50% of FTP]
2 minutes of Warmup 3.5 [ERG watts = 60% of FTP]
2 minutes of Warmup 4.5 [ERG watts = 70% of FTP]
2 minutes of Warmup 5.5 [ERG watts = 60% of FTP]
2 minutes of 1.10 [ERG watts = 90% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 2.10 [ERG watts = 90% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 3.10 [ERG watts = 95% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 4.10 [ERG watts = 95% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 5.10 [ERG watts = 100% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 6.10 [ERG watts = 100% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 7.10 [ERG watts = 105% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 8.10 [ERG watts = 105% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 9.10 [ERG watts = 110% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 10.10 [ERG watts = 110% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
3 minutes of Spin recover [ERG watts = 55% of FTP]
4 minutes of 1.3 [ERG watts = 95% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
4 minutes of 2.3 [ERG watts = 90% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
4 minutes of 3.3 [ERG watts = 85% of FTP]
1 minute of Recover [ERG watts = 50% of FTP]

Mix Up Kitchen Sink Anaerobic Cap/Tempo

Author: silicon

Category: Speed endurance

Total Time: 02:00:40

Summary

Mix Up Kitchen Sink Anaerobic Cap/Tempo
Type: Bike
Planned Duration: 2:00
Planned TSS: 130
Description: Mix Up/Kitchen Sink Anaerobic Capacity/Tempo (100+ TSS)
Warm Up = 10 mins increase power up to 90% FTP
Main Session – 90+ minutes with
8 x 20 seconds @ 150% + with 3 mins recovery 90+ RPM
Then 5 minutes easy @ 70% FTP
4 x 1 min @ 150%+ with 3 - 4 mins recovery 90+ RPM
Then 5 minutes easy @ 70% FTP
4 x 3 minutes @ 112% FTP , 70 – 100 RPM with 5 mins recovery between efforts easy 90+ RPM
Then 5 minutes easy @ 70% FTP
1 x 20 minutes @ 75% FTP
Cool Down = 10 mins @ 70 – 50% FTP

Intervals

Block: Warm Up

2 minutes of Warm Up [ERG watts = 50% of FTP]
2 minutes of Warm Up [ERG watts = 60% of FTP]
2 minutes of Warm Up [ERG watts = 70% of FTP]
2 minutes of Warm Up [ERG watts = 90% of FTP]
2 minutes of Warm Up [ERG watts = 60% of FTP]

Block: Main Set

20 seconds of 150% 1 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 2 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 3 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 4 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 5 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 6 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 7 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 8 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
5 minutes of 70% for 5 min [ERG watts = 70% of FTP]
1 minute of 150% 1 [ERG watts = 150% of FTP]
4 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
1 minute of 150% 2 [ERG watts = 150% of FTP]
4 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
1 minute of 150% 3 [ERG watts = 150% of FTP]
4 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
1 minute of 150% 4 [ERG watts = 150% of FTP]
4 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
5 minutes of 70% for 5 min [ERG watts = 70% of FTP]
3 minutes of 112% for 3 min 1 [ERG watts = 112% of FTP]
5 minutes of Recovery 90rpm+ [ERG watts = 50% of FTP]
3 minutes of 112% for 3 min 2 [ERG watts = 112% of FTP]
5 minutes of Recovery 90rpm+ [ERG watts = 50% of FTP]
3 minutes of 112% for 3 min 3 [ERG watts = 112% of FTP]
5 minutes of 70% for 5 min [ERG watts = 70% of FTP]
20 minutes of 20 min 75% FTP [ERG watts = 75% of FTP]

Block: Cool Down

10 minutes of Cool Down [ERG watts = 60% of FTP]

OD. 40-20 efforts

Author: 10156245952186435@facebook

Category: Sustained Power

Total Time: 01:02:40

Summary

This workout has been created to work at a percentage of your FTP -

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 75% FTP [ERG watts = 75% 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]
2 minutes of Recover [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]
5 minutes of 60% FTP [ERG watts = 60% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
2 minutes of Recovery [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]

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

Olympic Glory

Author: 10156245952186435@facebook

Category: Speed endurance

Total Time: 01:26:00

Summary

Longer intervals at OD intensity to build endurance

Intervals

7 minutes of Warm up at zone recovery
2 minutes at zone endurance
2 minutes at zone sub-LT
1 minute at zone lactate threshold
1 minute at zone super-LT
30 seconds at zone VO2-MAX
2 minutes 30 seconds at zone recovery
7 minutes of Let the fun start - OD effort [ERG watts = 90% of FTP]
3 minutes of Let’s ramp up to Threshold [ERG watts = 100% of FTP]
5 minutes of Recover at zone recovery
7 minutes of Let the fun start - OD effort [ERG watts = 90% of FTP]
3 minutes of Let’s ramp up to Threshold [ERG watts = 100% of FTP]
5 minutes of Recover at zone recovery
7 minutes of Let the fun start - OD effort [ERG watts = 90% of FTP]
3 minutes of Let’s ramp up to Threshold [ERG watts = 100% of FTP]
5 minutes of Recover at zone recovery
7 minutes of Let the fun start - OD effort [ERG watts = 90% of FTP]
3 minutes of Let’s ramp up to Threshold [ERG watts = 100% of FTP]
5 minutes of Recover at zone recovery
5 minutes of Cool down at zone endurance
5 minutes of Cool Down at zone recovery

One hour M2 Muscular endurance 3 x 9min, zone 4-5

Author: dustinflint

Category: Muscular endurance

Total Time: 01:00:00

Summary

Intervals

10 minutes of Warm up
5 minutes of Zone 2 with heart rate endurance
9 minutes of Zone 4, 5 interval with heart rate sub-LT
3 minutes of Zone 2 with heart rate endurance
9 minutes of Zone 4, 5 interval with heart rate sub-LT
3 minutes of Zone 2 with heart rate endurance
9 minutes of Zone 4, 5 interval with heart rate sub-LT
12 minutes of Cool Down with heart rate recovery

Over Under Threshold booster. 2mins @ 85% followed by 2mins @ 105% for 10 mins.

Author: MHodge

Category: Sustained Power

Total Time: 02:05:00

Summary

2 mins at 85% followed by 105% for 10 mins. Used as a quick threshold booster, as described by Alex Dowsett.

Intervals

10 minutes of Warm Up [ERG watts = 50% of FTP]
2 minutes of 85% [ERG watts = 85% of FTP]
2 minutes of 105% [ERG watts = 105% of FTP]
2 minutes of 85% [ERG watts = 85% of FTP]
2 minutes of 105% [ERG watts = 105% of FTP]
2 minutes of 85% [ERG watts = 85% of FTP]
5 minutes of Rest @ 50% [ERG watts = 50% of FTP]
2 minutes of 105% [ERG watts = 105% of FTP]
2 minutes of 85% [ERG watts = 85% of FTP]
2 minutes of 105% [ERG watts = 105% of FTP]
2 minutes of 85% [ERG watts = 85% of FTP]
2 minutes of 105% [ERG watts = 105% of FTP]
1 hour 30 minutes of Rest @ 50% [ERG watts = 50% of FTP]

Overgear/FastCadence w/ climbing blocks

Author: Ransom

Category: Sustained Power

Total Time: 00:53:00

Summary

10 min WU

SubLT/OG/FCAD

3 min, z3, 90-100rpm
2 min, OG, z4a, 50-60rpm
4 min, z3, 90-100rpm
3 min, OG, z4a, 50-60rpm
3 min, FCAD, z3, 100+rpm
2 min recovery

Repeat x 1

SubLT/LT block (use climbing block)

5 min, z3, 90-100rpm
4 min, z4a, 80-90rpm
3 min, z3, 70-80rpm
2 min, z4a, 80-90rpm
1 min, z3, 90-100rpm
1 min, z5, 100-110rpm

10 min Cool Down

Intervals

10 minutes of Warm Up

Block: Sub-LT over gear

3 minutes at cadence 90 to 100 and zone sub-LT
2 minutes of Over Gear at zone lactate threshold
4 minutes at cadence 90 to 100 and zone sub-LT
3 minutes of Over Gear at zone lactate threshold
3 minutes of Fast Cadence at cadence 100 and zone sub-LT

2 minutes at zone recovery

Block: Climbing Block

OverUnder T/SS: 4x(2x(3'T+1'SS)+4'RBI)

Author: bsimons14

Category: Misc.

Total Time: 01:11:00

Summary

4x8 min OU, 4 min RBI: 3 min at Tempo HR & Power / 1 min at Steady State HR & Power / 3 min at Tempo HR & Power / 1 min at Steady State HR & Power

Intervals

2 minutes of Warm up 50% FTP at cadence 90 [ERG watts = 50% of FTP]
2 minutes of Warm up 60% FTP at cadence 90 [ERG watts = 60% of FTP]
2 minutes of Warm up 90% FTP at cadence 90 [ERG watts = 90% of FTP]
2 minutes of Warm up 70% FTP at cadence 90 [ERG watts = 70% of FTP]
4 minutes of Warm-up 60% FTP at cadence 90 with heart rate recovery [ERG watts = 60% of FTP]
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
4 minutes of Recovery at cadence 90 and zone recovery with heart rate recovery
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
4 minutes of Recovery at cadence 90 and zone recovery with heart rate recovery
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
4 minutes of Recovery at cadence 90 and zone recovery with heart rate recovery
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
4 minutes of Recovery at cadence 90 and zone recovery with heart rate recovery
5 minutes of Cool Down @ 75% FTP at cadence 90 [ERG watts = 75% of FTP]
6 minutes of Cool Down Cadence 90rpm at cadence 90 and zone recovery with heart rate recovery

Palmer - TrainerRoad

Author: 100004335553509@facebook

Category: Strength

Total Time: 01:00:00

Summary

Testing creating workout using Palmer from TrainerRoad.
I want to clone it for my other account, will temporary making this public until I clone it.
Mistakenly creating using facebook account.

Intervals

5 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 60% of FTP]
5 minutes [ERG watts = 65% of FTP]
30 seconds [ERG watts = 90% of FTP]
30 seconds [ERG watts = 65% of FTP]
30 seconds [ERG watts = 92% of FTP]
30 seconds [ERG watts = 65% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 65% of FTP]
30 seconds [ERG watts = 97% of FTP]
30 seconds [ERG watts = 65% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 65% of FTP]
2 minutes 30 seconds [ERG watts = 70% of FTP]
2 minutes 30 seconds [ERG watts = 75% of FTP]
2 minutes [ERG watts = 105% of FTP]
1 minute [ERG watts = 60% of FTP]
2 minutes [ERG watts = 105% of FTP]
1 minute [ERG watts = 60% of FTP]
2 minutes [ERG watts = 105% of FTP]
1 minute [ERG watts = 60% of FTP]
2 minutes [ERG watts = 105% of FTP]
1 minute [ERG watts = 60% of FTP]
2 minutes [ERG watts = 105% of FTP]
1 minute [ERG watts = 60% of FTP]
2 minutes [ERG watts = 105% of FTP]
1 minute [ERG watts = 60% of FTP]
2 minutes [ERG watts = 105% of FTP]
1 minute [ERG watts = 60% of FTP]
2 minutes [ERG watts = 105% of FTP]
1 minute [ERG watts = 60% of FTP]
2 minutes [ERG watts = 105% of FTP]
1 minute [ERG watts = 60% of FTP]
2 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 60% of FTP]
2 minutes [ERG watts = 55% of FTP]
1 minute [ERG watts = 50% of FTP]

Peak-Form Pyramid

Author: mikslush

Category: Muscular endurance

Total Time: 01:15:00

Summary

Start with a 17 minute warmup.
Main set is up a pyramid and back down the other side. Rest is equal to previous interval. Starts with a 4min effort at 90%FTP, then 3min at 100%, then 2min at 110%, 1min at 120%, and 30 second sprint@125%--then work back down at same levels and times.
After the last 4-minute interval and rest, there's 5 minutes @85% just for fun before the 12-minute cooldown.

Intervals

5 minutes of Warmup [ERG watts = 60% of FTP]
5 minutes of Warmup [ERG watts = 70% of FTP]
5 minutes of Warmup [ERG watts = 80% of FTP]
2 minutes of Easy [ERG watts = 50% of FTP]
4 minutes of Hard Tempo [ERG watts = 90% of FTP]
4 minutes of Rest [ERG watts = 75% of FTP]
3 minutes of Threshold [ERG watts = 100% of FTP]
3 minutes of Rest [ERG watts = 75% of FTP]
2 minutes of Near Max [ERG watts = 110% of FTP]
2 minutes of Rest [ERG watts = 75% of FTP]
1 minute of Max [ERG watts = 120% of FTP]
1 minute of Rest [ERG watts = 75% of FTP]
30 seconds of Sprint [ERG watts = 125% of FTP]
30 seconds of Rest [ERG watts = 70% of FTP]
1 minute of Max [ERG watts = 120% of FTP]
1 minute of Rest [ERG watts = 70% of FTP]
2 minutes of Near Max [ERG watts = 110% of FTP]
2 minutes of Rest [ERG watts = 70% of FTP]
3 minutes of Threshold [ERG watts = 100% of FTP]
3 minutes of Rest [ERG watts = 70% of FTP]
4 minutes of Hard Tempo [ERG watts = 90% of FTP]
4 minutes of Rest [ERG watts = 75% of FTP]
5 minutes of Endurance [ERG watts = 85% of FTP]
12 minutes of Cooldown [ERG watts = 65% of FTP]

Polarized 4x8 min

Author: dallaskerley

Category: Sustained Power

Total Time: 00:59:00

Summary

Intervals

3 minutes of warmup 60% FTP [ERG watts = 60% of FTP]
3 minutes of warmup 70% FTP [ERG watts = 70% of FTP]
1 minute of warmup 100% FTP [ERG watts = 100% of FTP]
1 minute of warmup 110% FTP [ERG watts = 110% of FTP]
3 minutes of warmup 70% FTP [ERG watts = 70% of FTP]
8 minutes of 1st Interval 105% FTP [ERG watts = 105% of FTP]
3 minutes of Rest 60% FTP [ERG watts = 60% of FTP]
8 minutes of 2nd Interval 105% FTP [ERG watts = 105% of FTP]
3 minutes of Rest 60% FTP [ERG watts = 60% of FTP]
8 minutes of 3rd Interval 105% FTP [ERG watts = 105% of FTP]
3 minutes of Rest 60% FTP [ERG watts = 60% of FTP]
8 minutes of 4th Interval 105% FTP [ERG watts = 105% of FTP]
7 minutes of Cool down 55% FTP [ERG watts = 55% of FTP]

Power Profile

Author: bikingdavo10

Category: Testing

Total Time: 02:01:15

Summary

Power Profile work out from Training with Power

Intervals

45 minutes at zone endurance [ERG watts = 65% of FTP]
1 minute at zone sub-LT [ERG watts = 85% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone sub-LT [ERG watts = 85% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone sub-LT [ERG watts = 85% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
5 minutes at zone super-LT [ERG watts = 100% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
1 minute at zone maximal [ERG watts = 150% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
10 minutes at zone endurance [ERG watts = 75% of FTP]
5 minutes at zone sub-maximal [ERG watts = 120% of FTP]
10 minutes at zone endurance [ERG watts = 60% of FTP]
1 minute at zone maximal [ERG watts = 150% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
1 minute at zone maximal [ERG watts = 150% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
15 seconds at zone maximal [ERG watts = 150% of FTP]
2 minutes at zone endurance [ERG watts = 60% of FTP]
15 minutes at zone endurance [ERG watts = 60% of FTP]

Power Profile 5s and 1 minute

Author: Aesc

Category: Testing

Total Time: 01:11:46

Summary

Power Profile test for 5s and 1 minute with added time at the end for an active recovery session

Intervals

20 minutes of Easy spinning at zone endurance
10 seconds of Burst warm up at zone lactate threshold
3 minutes of Recover at zone recovery
10 seconds of Burst Warm Up at zone lactate threshold
3 minutes of Recover at zone recovery
10 seconds of Final Warm Up at zone super-LT
3 minutes of Recover at zone recovery
8 seconds of TEST 1
5 minutes of Recover at zone recovery
8 seconds of TEST 2
10 minutes of Recover at zone recovery
1 minute of Minute Test
5 minutes of recover at zone recovery
1 minute of Minute test 2
20 minutes of Spin down at zone endurance

prova salita

Author: Gneppo

Category: Misc.

Total Time: 00:58:40

Summary

Intervals

7 minutes of riscaldamento at cadence 100 and zone recovery
25 minutes of medio at cadence 90 and zone endurance
7 minutes of recupero at cadence 100 and zone recovery
40 seconds of salita1 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 2 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 3 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 4 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 5 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 6 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 7 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 8 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 9 at cadence 85 and zone super-LT
20 seconds of recupero at cadence 90 and zone sub-LT
40 seconds of salita 10 at cadence 85 and zone super-LT
10 minutes of recupero at cadence 100 and zone recovery

Pyramid Hour

Author: 607595485@facebook

Category: Misc.

Total Time: 01:00:00

Summary

Intervals

5 minutes of Warm Up at cadence 90
1 minute of On at cadence 110
1 minute of Off at cadence 90
2 minutes of On at cadence 110
2 minutes of Off at cadence 90
3 minutes of On at cadence 110
3 minutes of Off at cadence 90
4 minutes of On at cadence 110
4 minutes of Off at cadence 90
5 minutes of On at cadence 110
5 minutes of Off at cadence 90
4 minutes of On at cadence 110
4 minutes of Off at cadence 90
3 minutes of On at cadence 110
3 minutes of Off at cadence 90
2 minutes of On at cadence 110
2 minutes of Off at cadence 90
1 minute of On at cadence 110
6 minutes of Cool Down at cadence 90

Race openers

Author: sfield

Category: Misc.

Total Time: 01:00:00

Summary

Openers with 5 Min tempo and 5 1 Min effors.

Intervals

5 minutes of Warmup [ERG watts = 50% of FTP]
15 minutes of Endurance [ERG watts = 65% of FTP]
5 minutes of Temp [ERG watts = 85% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
5 minutes of Endurance [ERG watts = 65% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
5 minutes of Endurance [ERG watts = 65% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
5 minutes of Endurance [ERG watts = 65% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
5 minutes of Endurance [ERG watts = 65% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
10 minutes of Endurance [ERG watts = 65% of FTP]

Race Tune Up

Author: Markchandler

Category: Recovery

Total Time: 01:24:30

Summary

Pre-race tune up ride

Intervals

7 minutes 30 seconds of Easy [ERG watts = 56% of FTP]
7 minutes 30 seconds of Easy [ERG watts = 65% of FTP]
15 minutes of Steady [ERG watts = 70% of FTP]
1 minute of Anaerobic Capacity [ERG watts = 150% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
1 minute of Anaerobic Capacity [ERG watts = 150% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
1 minute of Anaerobic Capacity [ERG watts = 150% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
15 minutes of Steady [ERG watts = 70% of FTP]
30 seconds of Sprint [ERG watts = 175% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
30 seconds of Sprint [ERG watts = 180% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
30 seconds of Sprint [ERG watts = 185% of FTP]
5 minutes of Cool Down [ERG watts = 55% of FTP]
5 minutes of Cool Down [ERG watts = 50% of FTP]

RACE-W3

Author: BrandonAmos

Category: Misc.

Total Time: 01:00:00

Summary

Intervals

15 minutes of Warm Up [ERG watts = 70% of FTP]

Block: Fast Pedalling (1/5)

1 minute of Fast Pedalling (1/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (1/5) [ERG watts = 79% of FTP]

Block: Fast Pedalling (2/5)

1 minute of Fast Pedalling (2/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (2/5) [ERG watts = 79% of FTP]

Block: Fast Pedalling (3/5)

1 minute of Fast Pedalling (3/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (3/5) [ERG watts = 79% of FTP]

Block: Fast Pedalling (4/5)

1 minute of Fast Pedalling (4/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (4/5) [ERG watts = 79% of FTP]

Block: Fast Pedalling (5/5)

1 minute of Fast Pedalling (5/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (5/5) [ERG watts = 79% of FTP]

5 minutes of Endurance [ERG watts = 75% of FTP]

Block: Ramp (1/2)

50 seconds of Ramp 80/105 (1/2) [ERG watts = 80% of FTP]
50 seconds of Ramp 85/105 (1/2) [ERG watts = 85% of FTP]
50 seconds of Ramp 90/105 (1/2) [ERG watts = 90% of FTP]
50 seconds of Ramp 95/105 (1/2) [ERG watts = 95% of FTP]
50 seconds of Ramp 100/105 (1/2) [ERG watts = 100% of FTP]
50 seconds of Ramp 105/105 (1/2) [ERG watts = 105% of FTP]
5 minutes of Recovery [ERG watts = 70% of FTP]

Block: Ramp (122)

50 seconds of Ramp 80/105 (2/2) [ERG watts = 80% of FTP]
50 seconds of Ramp 85/105 (2/2) [ERG watts = 85% of FTP]
50 seconds of Ramp 90/105 (2/2) [ERG watts = 90% of FTP]
50 seconds of Ramp 95/105 (2/2) [ERG watts = 95% of FTP]
50 seconds of Ramp 100/105 (2/2) [ERG watts = 100% of FTP]
50 seconds of Ramp 105/105 (2/2) [ERG watts = 105% of FTP]

15 minutes of Cool Down [ERG watts = 70% of FTP]

Radeon Coaching MAP Ramp Test

Author: bikescience

Category: Testing

Total Time: 00:25:00

Summary

2 mins @100 W
2 Mins @200 W
Ramp 25W per minute until failure

Intervals

2 minutes of Warm Up 1 [100 ERG watts]
2 minutes of Warm Up 2 [150 ERG watts]
1 minute of Ramp 200 [200 ERG watts]
1 minute of Ramp 225 [225 ERG watts]
1 minute of Ramp 250 [250 ERG watts]
1 minute of Ramp 275 [275 ERG watts]
1 minute of Ramp 300 [300 ERG watts]
1 minute of Ramp 325 [325 ERG watts]
1 minute of Ramp 350 [350 ERG watts]
1 minute of Ramp 375 [375 ERG watts]
1 minute of Ramp 400 [400 ERG watts]
1 minute of Ramp 425 [425 ERG watts]
1 minute of Ramp 450 [450 ERG watts]
1 minute of Ramp 475 [475 ERG watts]
1 minute of Ramp 500 [500 ERG watts]
1 minute of Ramp 525 [525 ERG watts]
1 minute of Ramp 550 [550 ERG watts]
1 minute of Ramp 575 [575 ERG watts]
1 minute of Ramp 600 [600 ERG watts]
1 minute of Ramp 625 [625 ERG watts]
1 minute of Ramp 650 [650 ERG watts]
1 minute of Ramp 675 [675 ERG watts]
1 minute of Ramp 700 [700 ERG watts]

Ramp From Threshold

Author: laurenchandler

Category: Misc.

Total Time: 00:56:00

Summary

10 min ramp-up from FTP

Intervals

15 minutes of Warmup [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]

1 minute [ERG watts = 100% of FTP]

1 minute [ERG watts = 102% of FTP]

1 minute [ERG watts = 104% of FTP]

1 minute [ERG watts = 106% of FTP]

1 minute [ERG watts = 108% of FTP]

1 minute [ERG watts = 110% of FTP]

1 minute [ERG watts = 112% of FTP]

1 minute [ERG watts = 114% of FTP]

1 minute [ERG watts = 116% of FTP]

1 minute [ERG watts = 118% of FTP]

5 minutes of Recover [ERG watts = 65% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]

1 minute [ERG watts = 100% of FTP]

1 minute [ERG watts = 104% of FTP]

1 minute [ERG watts = 108% of FTP]

1 minute [ERG watts = 112% of FTP]

1 minute [ERG watts = 116% of FTP]

1 minute [ERG watts = 120% of FTP]

10 minutes of Cooldown [ERG watts = 60% of FTP]

Ramp Test

Author: beastofthewoob

Category: Testing

Total Time: 00:17:00

Summary

Intervals

1 minute [180 ERG watts]
1 minute [200 ERG watts]
1 minute [220 ERG watts]
1 minute [240 ERG watts]
1 minute [260 ERG watts]
1 minute [280 ERG watts]
1 minute [300 ERG watts]
1 minute [320 ERG watts]
1 minute [340 ERG watts]
1 minute [360 ERG watts]
1 minute [380 ERG watts]
1 minute [400 ERG watts]
1 minute [420 ERG watts]
1 minute [440 ERG watts]
1 minute [460 ERG watts]
1 minute [480 ERG watts]
1 minute [500 ERG watts]

Ramp Test 4W Increments - 100W Start

Author: bikescience

Category: Testing

Total Time: 00:12:10

Summary

Ramp Test 4W Increments - 100W Start

Intervals

10 seconds [100 ERG watts]
10 seconds [104 ERG watts]
10 seconds [108 ERG watts]
10 seconds [112 ERG watts]
10 seconds [116 ERG watts]
10 seconds [120 ERG watts]
10 seconds [124 ERG watts]
10 seconds [128 ERG watts]
10 seconds [132 ERG watts]
10 seconds [136 ERG watts]
10 seconds [140 ERG watts]
10 seconds [144 ERG watts]
10 seconds [148 ERG watts]
10 seconds [152 ERG watts]
10 seconds [156 ERG watts]
10 seconds [160 ERG watts]
10 seconds [164 ERG watts]
10 seconds [168 ERG watts]
10 seconds [172 ERG watts]
10 seconds [176 ERG watts]
10 seconds [180 ERG watts]
10 seconds [184 ERG watts]
10 seconds [188 ERG watts]
10 seconds [192 ERG watts]
10 seconds [196 ERG watts]
10 seconds [200 ERG watts]
10 seconds [204 ERG watts]
10 seconds [208 ERG watts]
10 seconds [212 ERG watts]
10 seconds [216 ERG watts]
10 seconds [220 ERG watts]
10 seconds [224 ERG watts]
10 seconds [228 ERG watts]
10 seconds [232 ERG watts]
10 seconds [236 ERG watts]
10 seconds [240 ERG watts]
10 seconds [244 ERG watts]
10 seconds [248 ERG watts]
10 seconds [252 ERG watts]
10 seconds [256 ERG watts]
10 seconds [260 ERG watts]
10 seconds [264 ERG watts]
10 seconds [268 ERG watts]
10 seconds [272 ERG watts]
10 seconds [276 ERG watts]
10 seconds [280 ERG watts]
10 seconds [284 ERG watts]
10 seconds [288 ERG watts]
10 seconds [292 ERG watts]
10 seconds [296 ERG watts]
10 seconds [300 ERG watts]
10 seconds [304 ERG watts]
10 seconds [308 ERG watts]
10 seconds [312 ERG watts]
10 seconds [316 ERG watts]
10 seconds [320 ERG watts]
10 seconds [324 ERG watts]
10 seconds [328 ERG watts]
10 seconds [332 ERG watts]
10 seconds [336 ERG watts]
10 seconds [340 ERG watts]
10 seconds [344 ERG watts]
10 seconds [348 ERG watts]
10 seconds [352 ERG watts]
10 seconds [356 ERG watts]
10 seconds [360 ERG watts]
10 seconds [364 ERG watts]
10 seconds [368 ERG watts]
10 seconds [372 ERG watts]
10 seconds [376 ERG watts]
10 seconds [380 ERG watts]
10 seconds [384 ERG watts]
10 seconds [388 ERG watts]

Rampe 5 X de 75 @95% FTP + 20 min @80%

Author: Pine41

Category: Sustained Power

Total Time: 01:32:00

Summary

Intervals

10 minutes of Warmup 1 at cadence 100 [ERG watts = 50% of FTP]
5 minutes of Warmup 2 at cadence 100 [ERG watts = 55% of FTP]
1 minute of Polti 1 at cadence 100 [ERG watts = 75% of FTP]
1 minute of Polti 2 at cadence 100 [ERG watts = 80% of FTP]
1 minute of Polti 3 at cadence 100 [ERG watts = 85% of FTP]
1 minute of Polti 4 at cadence 100 [ERG watts = 90% of FTP]
1 minute of Polti 5 at cadence 100 [ERG watts = 95% of FTP]
4 minutes of Erholung 1 at cadence 100 [ERG watts = 50% of FTP]
1 minute of Polti 1 at cadence 100 [ERG watts = 75% of FTP]
1 minute of Polti 2 at cadence 100 [ERG watts = 80% of FTP]
1 minute of Polti 3 at cadence 100 [ERG watts = 85% of FTP]
1 minute of Polti 4 at cadence 100 [ERG watts = 90% of FTP]
1 minute of Polti 5 at cadence 100 [ERG watts = 95% of FTP]
4 minutes of Erholung 2 at cadence 100 [ERG watts = 50% of FTP]
1 minute of Polti 1 at cadence 100 [ERG watts = 75% of FTP]
1 minute of Polti 2 at cadence 100 [ERG watts = 80% of FTP]
1 minute of Polti 3 at cadence 100 [ERG watts = 85% of FTP]
1 minute of Polti 4 at cadence 100 [ERG watts = 90% of FTP]
1 minute of Polti 5 at cadence 100 [ERG watts = 95% of FTP]
4 minutes of Erholung 3 at cadence 100 [ERG watts = 50% of FTP]
1 minute of Polti 1 at cadence 100 [ERG watts = 75% of FTP]
1 minute of Polti 2 at cadence 100 [ERG watts = 80% of FTP]
1 minute of Polti 3 at cadence 100 [ERG watts = 85% of FTP]
1 minute of Polti 4 at cadence 100 [ERG watts = 90% of FTP]
1 minute of Polti 5 at cadence 100 [ERG watts = 95% of FTP]
4 minutes of Erholung 4 at cadence 100 [ERG watts = 50% of FTP]
1 minute of Polti 1 at cadence 100 [ERG watts = 75% of FTP]
1 minute of Polti 2 at cadence 100 [ERG watts = 80% of FTP]
1 minute of Polti 3 at cadence 100 [ERG watts = 85% of FTP]
1 minute of Polti 4 at cadence 100 [ERG watts = 90% of FTP]
1 minute of Polti 5 at cadence 100 [ERG watts = 95% of FTP]
4 minutes of Erholung 5 at cadence 100 [ERG watts = 55% of FTP]
20 minutes of Tempo [ERG watts = 80% of FTP]
12 minutes of Cooldown at cadence 100 [ERG watts = 50% of FTP]

Recovery Roll

Author: 737296549@facebook

Category: Recovery

Total Time: 00:48:00

Summary

Intervals

5 minutes at zone recovery
6 minutes at zone endurance
1 minute at zone recovery
5 minutes at zone sub-LT
1 minute at zone recovery
3 minutes at zone lactate threshold
1 minute at zone recovery
2 minutes at zone super-LT
3 minutes at zone recovery
3 minutes at zone lactate threshold
1 minute at zone recovery
5 minutes at zone sub-LT
1 minute at zone recovery
6 minutes at zone endurance
5 minutes at zone recovery

Resistenz 30min;

Author: velociped77

Category: Endurance

Total Time: 00:40:00

Summary

Resistance

Intervals

5 minutes of Warm up at zone recovery [ERG watts = 56% of FTP]
30 minutes of Resistance at zone endurance [ERG watts = 72% of FTP]
5 minutes of Slow down at zone recovery [ERG watts = 56% of FTP]

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]

Rides: North Carolina

Author: drpleishner

Category: Endurance

Total Time: 00:59:26

Summary

ERG for DVD Video "Rides: North Carolina". Start workout when the ride map disappears from the screen. http://endurancefilms.com/store/RIDES-NORTH-CAROLINA.html

Intervals

2 minutes 14 seconds of RPE 5 at cadence 80 to 90 and zone recovery
42 seconds of Stand RPE 7 at cadence 60 to 80 and zone lactate threshold
2 minutes 24 seconds of RPE 7 at cadence 90 to 100 and zone sub-LT
40 seconds of RPE 7 at cadence 100 and zone sub-LT
19 seconds of RPE 6 at cadence 80 to 90 and zone endurance
30 seconds of RPE 7 at cadence 100 and zone sub-LT
52 seconds of RPE 6 at cadence 80 to 90 and zone endurance
45 seconds of RPE 8 at cadence 90 and zone lactate threshold
1 minute 13 seconds of RPE 6 at cadence 90 and zone endurance
2 minutes 37 seconds of Stand RPE 8 at cadence 60 to 80 and zone super-LT
3 minutes 13 seconds of RPE 6 at cadence 80 to 100 and zone endurance
2 minutes 3 seconds of RPE 7 at cadence 85 to 95 and zone sub-LT
34 seconds of Stand RPE 8 at cadence 70 to 80 and zone super-LT
1 minute 13 seconds of RPE 6 at cadence 80 to 90 and zone endurance
28 seconds of RPE 7 at cadence 90 to 100 and zone sub-LT
1 minute 15 seconds of Stand RPE 8 at cadence 60 to 80 and zone super-LT
2 minutes 10 seconds of RPE 6 at cadence 80 to 100 and zone endurance
8 minutes 10 seconds of RPE 8 at cadence 90 to 95 and zone lactate threshold
28 seconds of RPE 9 at cadence 60 to 80 and zone VO2-MAX
1 minute 59 seconds of RPE 6 at cadence 80 to 100 and zone endurance
5 minutes 34 seconds of RPE 8 at cadence 90 to 95 and zone lactate threshold
26 seconds of Stand RPE 8 at cadence 60 to 80 and zone super-LT
31 seconds of RPE 7 at cadence 90 to 95 and zone sub-LT
41 seconds of Stand RPE 9 at cadence 60 to 80 and zone sub-maximal
2 minutes 3 seconds of RPE 6 at cadence 80 to 100 and zone endurance
1 minute 24 seconds of RPE 7 at cadence 90 to 95 and zone sub-LT
1 minute of Stand RPE 8 at cadence 60 to 80 and zone super-LT
3 minutes 33 seconds of RPE 7 at cadence 90 to 95 and zone sub-LT
2 minutes 1 seconds of RPE 8 at cadence 90 to 100 and zone lactate threshold
2 minutes of RPE 8 at cadence 90 to 100 and zone lactate threshold
2 minutes 8 seconds of RPE 9 at cadence 90 to 100 and zone VO2-MAX
10 seconds of RPE 10 at cadence 100+ and zone maximal
4 minutes 6 seconds of RPE 5 at cadence 80 to 100 and zone recovery

Rides: Southern California

Author: drpleishner

Category: Endurance

Total Time: 00:53:39

Summary

Attempt to put an ERG workout for Rides: Southern California DVD.

Start the workout when the ride map disappears from the screen.

http://endurancefilms.com/store/RIDES-SOUTHERN-CALIFORNIA.html

Intervals

2 minutes 48 seconds of RPE 5 at cadence 80 to 100 and zone recovery
2 minutes 10 seconds of RPE 6 at cadence 80 to 110 and zone endurance
55 seconds of RPE 7 at cadence 80 to 110 and zone sub-LT
1 minute 53 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
26 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
3 minutes 9 seconds of RPE 7 at cadence 60 to 80 and zone sub-LT
20 seconds of Standing RPE 9 at cadence 60 to 80 and zone sub-maximal
1 minute 13 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
2 minutes 8 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
1 minute 51 seconds of RPE 6 at cadence 80 to 110 and zone endurance
1 minute 54 seconds of RPE 7 at cadence 60 to 80 and zone sub-LT
1 minute 5 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
1 minute 14 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
31 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
49 seconds of RPE 7 at cadence 60 to 80 and zone sub-LT
43 seconds of RPE 6 at cadence 80 to 100 and zone endurance
14 seconds of RPE 7 at cadence 80 to 110 and zone sub-LT
27 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
49 seconds of RPE 6 at cadence 80 to 110 and zone endurance
7 minutes 31 seconds of RPE 7 at cadence 80 to 110 and zone sub-LT
6 minutes 15 seconds of RPE 8 at cadence 80 to 110 and zone lactate threshold
24 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
1 minute 44 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
21 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
1 minute 26 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
16 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
43 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
31 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
5 minutes 15 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
39 seconds of RPE 9 at cadence 60 to 80 and zone VO2-MAX
53 seconds of Stand RPE 9 at cadence 60 to 80 and zone sub-maximal
38 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
2 minutes 24 seconds of RPE 5 at cadence 60 to 80 and zone recovery


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