Public Workouts by Author

3 x 8min @105%FTP - 5min rest

Author: silicon

Category: Misc.

Total Time: 01:04:00

Warm up:
? 5 minutes @ 50% FTP
? 5 minutes @ 60% FTP
? 5 minutes @ 70% FTP
? 5 minutes @ 55% FTP
Main Set:
? 8 minutes @ 105% FTP
? 5 minutes @ 45% FTP
? 8 minutes @ 105% FTP
? 5 minutes @ 45% FTP
? 8 minutes @ 105% FTP
Cool Down:
? 10 minutes @ 50% FTP

5 minutes of Warm Up - 5 minutes @ 50% FTP [ERG watts = 50% of FTP]
5 minutes of Warm Up - 5 minutes @ 60% FTP [ERG watts = 60% of FTP]
5 minutes of Warm Up - 5 minutes @ 70% FTP [ERG watts = 70% of FTP]
5 minutes of Warm Up - 5 minutes @ 55% FTP [ERG watts = 55% of FTP]
8 minutes of 1st - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
5 minutes of Recovery - 5 minutes @ 45% FTP [ERG watts = 45% of FTP]
8 minutes of 2nd - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
5 minutes of Recovery - 5 minutes @ 45% FTP [ERG watts = 45% of FTP]
8 minutes of Last one! - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
10 minutes of Warm down - 10 minutes @ 50% FTP [ERG watts = 50% of FTP]

4 x (5min @105%FTP \ 5min rest)

Author: silicon

Category: Misc.

Total Time: 01:05:30

Warm up:
# 5 minutes @ 50% FTP
# 5 minutes @ 60% FTP
# 5 minutes @ 70% FTP (including 3x30s surges)
# 5 minutes @ 55% FTP
Main Set:
# 5 minutes @ 105% FTP
# 5 minutes @ 45% FTP
# 5 minutes @ 105% FTP
# 5 minutes @ 45% FTP
# 5 minutes @ 105% FTP
# 5 minutes @ 45% FTP
# 5 minutes @ 105% FTP
Cool Down:
# 10 minutes @ 50% FTP

5 minutes of Warm Up - 5 minutes @ 50% FTP [ERG watts = 50% of FTP]
5 minutes of Warm Up - 5 minutes @ 60% FTP [ERG watts = 60% of FTP]
30 seconds of Surge 30s [ERG watts = 100% of FTP]
2 minutes of Warm Up - 2 minutes @ 70% FTP [ERG watts = 70% of FTP]
30 seconds of Surge 30s [ERG watts = 100% of FTP]
2 minutes of Warm Up - 2 minutes @ 70% FTP [ERG watts = 70% of FTP]
30 seconds of Surge 30s [ERG watts = 100% of FTP]
5 minutes of Warm Up - 5 minutes @ 55% FTP [ERG watts = 55% of FTP]
5 minutes of 1st - 5 minutes @ 105% FTP [ERG watts = 105% of FTP]
5 minutes of Recovery - 5 minutes @ 45% FTP [ERG watts = 45% of FTP]
5 minutes of 2nd - 5 minutes @ 105% FTP [ERG watts = 105% of FTP]
5 minutes of Recovery - 5 minutes @ 45% FTP [ERG watts = 45% of FTP]
5 minutes of 3rd - 5 minutes @ 105% FTP [ERG watts = 105% of FTP]
5 minutes of Recovery - 5 minutes @ 45% FTP [ERG watts = 45% of FTP]
5 minutes of Last one! - 5 minutes @ 105% FTP [ERG watts = 105% of FTP]
10 minutes of Warm down - 10 minutes @ 50% FTP [ERG watts = 50% of FTP]

4 x 8min @105%FTP - 2min rest

Author: silicon

Category: Misc.

Total Time: 01:08:00

Warm up:
? 5 minutes @ 50% FTP
? 5 minutes @ 60% FTP
? 5 minutes @ 70% FTP
? 5 minutes @ 55% FTP
Main Set:
? 8 minutes @ 105% FTP
? 2 minutes @ 50% FTP
? 8 minutes @ 105% FTP
? 2 minutes @ 50% FTP
? 8 minutes @ 105% FTP
? 2 minutes @ 50% FTP
? 8 minutes @ 105% FTP
Cool Down:
? 10 minutes @ 60% FTP

5 minutes of Warm Up - 5 minutes @ 50% FTP [ERG watts = 50% of FTP]
5 minutes of Warm Up - 5 minutes @ 60% FTP [ERG watts = 60% of FTP]
5 minutes of Warm Up - 5 minutes @ 70% FTP [ERG watts = 70% of FTP]
5 minutes of Warm Up - 5 minutes @ 55% FTP [ERG watts = 55% of FTP]
8 minutes of 1st - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
2 minutes of Recovery - 2 minutes @ 50% FTP [ERG watts = 50% of FTP]
8 minutes of 2nd - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
2 minutes of Recovery - 2 minutes @ 50% FTP [ERG watts = 50% of FTP]
8 minutes of 3rd - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
2 minutes of Recovery - 2 minutes @ 50% FTP [ERG watts = 50% of FTP]
8 minutes of Last one! - 8 minutes @ 105% FTP [ERG watts = 105% of FTP]
10 minutes of Warm down - 10 minutes @ 60% FTP [ERG watts = 60% of FTP]

5 x ((5min@110%FTP)\(5min recovery))

Author: silicon

Category: Sustained Power

Total Time: 01:00:00

10 minutes of Warm up [ERG watts = 50% of FTP]
2 minutes of 2 min @ 80%FTP [ERG watts = 80% of FTP]
3 minutes of Warm up [ERG watts = 50% of FTP]
5 minutes of 5 min @ 110%FTP - 1st [ERG watts = 110% of FTP]
5 minutes of 5 min recovery [ERG watts = 40% of FTP]
5 minutes of 5 min @ 110%FTP - 2nd [ERG watts = 110% of FTP]
5 minutes of 5 min recovery [ERG watts = 40% of FTP]
5 minutes of 5 min @ 110%FTP - 3rd [ERG watts = 110% of FTP]
5 minutes of 5 min recovery [ERG watts = 40% of FTP]
5 minutes of 5 min @ 110%FTP - 4th [ERG watts = 110% of FTP]
5 min recovery [ERG watts = 40% of FTP]
5 min @ 110%FTP - last one [ERG watts = 110% of FTP]
10 minutes of Cool down [ERG watts = 50% of FTP]

90 mins Tempo/Threshold Surges

Author: silicon

Category: Sustained Power

Total Time: 01:30:15

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

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]

Drive for the line (x4 set)

Author: silicon

Category: Explosive Power

Total Time: 01:34:00

This is a race prep session designed to simulate the rigours and efforts required for road racing

DRIVE FOR THE LINE Power
Type: Bike
Planned Duration: 1:30
Planned TSS: 120
Description: DRIVE FOR THE LINE
Warm Up = 10 mins gradually increase up to 80% FTP
Blowout Effort = 2 mins @ 94% FTP(High RPM < 120)
Easy Effort = 5 mins @ 70% FTP
Main Session = 20min. @85% FTPThen
5min. @75% FTP
5min. @100% FTP with last 30sec. there of @140% FTP
5min. @75% FTP
5min. @100% FTP with last 30sec. there of @ 140% FTP
5min. @75% FTP
5min. @100% FTP with last 30sec. there of @ 140% FTP
5min. @75% FTP
5min. @100% FTP with last 30sec. there of @ 140% FTP
Cool Down = 15 mins @ 70 – 50% THR
Notes = This session is best done on the flats with a self-selected cadence. Picture yourself closing the gap the winning break ?
Pre-Activity Comments: OK mate this is a race replication can be done on the flats or around a block. keep the HR above 75during the main set, make it hurt mate, hold the 30 sec effort consitently dont go high and die. I want a solid effort all the way.

Block: Warm Up

3 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]

2 minutes of Warm Up [ERG watts = 85% of FTP]

1 minute of Warm Up [ERG watts = 75% of FTP]

Block: Blow Out

2 minutes of Blow out effort [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 70% of FTP]

Block: Main set

20 minutes of Tempo [ERG watts = 85% of FTP]
5 minutes of Endurnace [ERG watts = 75% of FTP]
5 minutes of Threshold [ERG watts = 100% of FTP]
30 seconds of Effort [ERG watts = 140% of FTP]
5 minutes of Endurnace [ERG watts = 75% of FTP]
5 minutes of Threshold [ERG watts = 100% of FTP]
30 seconds of Effort [ERG watts = 140% of FTP]
5 minutes of Endurnace [ERG watts = 75% of FTP]
5 minutes of Threshold [ERG watts = 100% of FTP]
30 seconds of Effort [ERG watts = 140% of FTP]
5 minutes of Endurnace [ERG watts = 75% of FTP]
5 minutes of Threshold [ERG watts = 100% of FTP]
30 seconds of Effort [ERG watts = 140% of FTP]
15 minutes of Recovery [ERG watts = 60% of FTP]

Mix Up Kitchen Sink Anaerobic Cap/Tempo

Author: silicon

Category: Speed endurance

Total Time: 02:00:40

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

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]

Six minutes of pain - 2 x ( 3 x (1min@150%FTP / 1 min Rest))

Author: silicon

Category: Misc.

Total Time: 00:43:30

Warm up:
# 5 minutes @ 50% FTP
# 5 minutes @ 60% FTP
# 5.5 minutes @ 70% FTP (including 3 x 30sec bursts)
# 5 minutes @ 55% FTP
First Set:
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP

Recovery:
# 3 minutes @ 45% FTP

Second Set:
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP

Cool Down:
# 10 minutes @ 50% FTP

5 minutes of Warm Up - 5 minutes @ 50% FTP [ERG watts = 50% of FTP]
5 minutes of Warm Up - 5 minutes @ 60% FTP [ERG watts = 60% of FTP]
30 seconds of Burst 30 sec 100%FTP [ERG watts = 100% of FTP]
2 minutes of Warm Up - 2 minutes @ 70% FTP [ERG watts = 70% of FTP]
30 seconds of Burst 30 sec 100%FTP [ERG watts = 100% of FTP]
2 minutes of Warm Up - 2 minutes @ 70% FTP [ERG watts = 70% of FTP]
30 seconds of Burst 30 sec 100%FTP [ERG watts = 100% of FTP]
5 minutes of Warm Up - 5 minutes @ 55% FTP [ERG watts = 55% of FTP]
1 minute of 1 minute @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minutes @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minutes @ 150% FTP [ERG watts = 150% of FTP]
3 minutes of Recovery - 3 minutes @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minute @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minute @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minute @ 150% FTP - Last One! [ERG watts = 150% of FTP]
10 minutes of Warm down - 10 minutes @ 50% FTP [ERG watts = 50% of FTP]

SST 3 x 8's mins

Author: silicon

Category: Sustained Power

Total Time: 01:30:00

Warm Up = 10 mins gradually increase Power up to 80% FTP
Main Set = 60 mins @ 70% with 3 x 8's mins @ 90 - 95% FTP. 5 mins recovery between efforts. 70 – 80 rpm for the efforts muscle the gear
Cool Down = 10 mins @ 70 – 50% FTP

Block: Warm Up

2 minutes of Warm Up [ERG watts = 60% of FTP]
2 minutes of Warm Up [ERG watts = 65% of FTP]
2 minutes of Warm Up [ERG watts = 70% of FTP]
2 minutes of Warm Up [ERG watts = 75% of FTP]
2 minutes of Warm Up [ERG watts = 80% of FTP]

Block: Main Set

20 minutes of 70% [ERG watts = 70% of FTP]
8 minutes of SST - 70 – 80 rpm [ERG watts = 90% of FTP]
5 minutes of Recovery [ERG watts = 70% of FTP]
8 minutes of SST - 70 – 80 rpm [ERG watts = 92% of FTP]
5 minutes of Recovery [ERG watts = 70% of FTP]
8 minutes of SST - 70 – 80 rpm [ERG watts = 94% of FTP]
16 minutes of 70% [ERG watts = 70% of FTP]

Block: Cool Down

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

Trainer Road "Palmer" - 10 x (2 min @105%FTP, 1 min recovery)

Author: silicon

Category: Strength

Total Time: 01:00:00

TR - "Palmer" - 10 x (2 min @105%FTP, 1 min recovery)

5 minutes of 5 min 57%FTP [ERG watts = 57% of FTP]
5 minutes of 5 min 62%FTP [ERG watts = 62% of FTP]
5 minutes of 5 min 65%FTP [ERG watts = 65% of FTP]
30 seconds of 30 sec 90%FTP [ERG watts = 90% of FTP]
30 seconds of 30 sec 65%FTP [ERG watts = 65% of FTP]
30 seconds of 30 sec 92%FTP [ERG watts = 92% of FTP]
30 seconds of 30 sec 65%FTP [ERG watts = 65% of FTP]
30 seconds of 30 sec 95%FTP [ERG watts = 95% of FTP]
30 seconds of 30 sec 65%FTP [ERG watts = 65% of FTP]
30 seconds of 30 sec 97%FTP [ERG watts = 97% of FTP]
30 seconds of 30 sec 65%FTP [ERG watts = 65% of FTP]
30 seconds of 30 sec 100%FTP [ERG watts = 100% of FTP]
30 seconds of 30 sec 67%FTP [ERG watts = 67% of FTP]
2 minutes 30 seconds of 2:30 min 72%FTP [ERG watts = 72% of FTP]
2 minutes 30 seconds of 2:30 min 75%FTP [ERG watts = 75% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP - LAST ONE [ERG watts = 105% of FTP]
3 minutes of 3 min 57%FTP [ERG watts = 57% of FTP]
3 minutes of 3 min 50%FTP [ERG watts = 50% of FTP]

Trainer Road - "Haeckel"

Author: silicon

Category: Endurance

Total Time: 01:04:00

Trainer Road - "Haeckel"

3 minutes of 3min 52%FTP [ERG watts = 52% of FTP]
2 minutes of 2min 55%FTP [ERG watts = 55% of FTP]
2 minutes of 2min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2min 65%FTP [ERG watts = 65% of FTP]
3 minutes of 3min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 90%FTP [ERG watts = 90% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 95%FTP [ERG watts = 95% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 100%FTP [ERG watts = 100% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 90%FTP [ERG watts = 90% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 95%FTP [ERG watts = 95% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 100%FTP [ERG watts = 100% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 90%FTP [ERG watts = 90% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 95%FTP [ERG watts = 95% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 100%FTP [ERG watts = 100% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 105%FTP [ERG watts = 105% of FTP]
5 minutes of 5min 50%FTP [ERG watts = 50% of FTP]

Russian Steps

Author: simond

Category: Speed endurance

Total Time: 00:08:00

100 per cent all-out efforts followed by really steady recovery and are great to add on to the end of a session. This session, despite being short, will hurt and isn’t for the faint-hearted. Give yourself at least 5min recovery between sets if you want to do more than one set.
Read more at http://www.cyclingweekly.co.uk/fitness/training/turbo-training-sessions-...

15 seconds of Flat Out with heart rate maximal
45 seconds of Recover with heart rate recovery
30 seconds of Flat Out with heart rate maximal
30 seconds of Recover with heart rate recovery
45 seconds of Flat Out with heart rate maximal
15 seconds of Recover with heart rate recovery
1 minute of Flat Out with heart rate maximal
1 minute of Recover with heart rate recovery
45 seconds of Flat Out with heart rate maximal
15 seconds of Recover with heart rate recovery
30 seconds of Flat Out with heart rate maximal
30 seconds of Recover with heart rate recovery
15 seconds of Flat Out with heart rate maximal
45 seconds of Recover with heart rate recovery

Sweet Spot Intervals

Author: simond

Category: Misc.

Total Time: 01:00:00

Up the ante with Sweet Spot intervals which are done at 83-97% of one's FTP.

10 minutes of Warm Up with heart rate recovery
10 minutes of 10 minutes on at 83-97% of FTP with heart rate sub-LT
5 minutes of Recover with heart rate sub-LT
10 minutes of 10 minutes on at 83-97% of FTP with heart rate sub-LT
5 minutes of Recover with heart rate recovery
10 minutes of 10 minutes on at 83-97% of FTP with heart rate sub-LT
10 minutes of Cool Down with heart rate recovery

Base#1

Author: smealey

Category: Recovery

Total Time: 00:47:00

Winter Endurance Base

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

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

9 by 3 by 3

Author: SolarKitty

Category: Misc.

Total Time: 02:00:00

9x3x3

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

leg opener

Author: sorapp

Category: Misc.

Total Time: 00:45:00

15 minutes of warm up [ERG watts = 45% of FTP]
1 minute of hardest [ERG watts = 145% of FTP]
6 minutes of recover [ERG watts = 45% of FTP]
1 minute 30 seconds of harder [ERG watts = 125% of FTP]
6 minutes of recover [ERG watts = 45% of FTP]
1 minute of hard [ERG watts = 115% of FTP]
14 minutes 30 seconds of coll down [ERG watts = 45% of FTP]

FTP Test

Author: steveperx-EN

Category: Testing

Total Time: 01:09:00

2x20 FTP Test

Warm up: 10-15', include 3x30"(30") spin-ups; then 3x2'(1')@ 80-85% FTP
Main Set: 2x20'(2') as 20'@ TT Effort, 2' rest, 20' TT Effort.. NP for the 42' effort is roughly FTP
Cool Down: spin easy for 5-10'

10 minutes of Warm Up at zone recovery

Block: Spin Ups

30 seconds of On at cadence 120 and zone sub-LT
30 seconds of Off at cadence 90 and zone recovery
30 seconds of On at cadence 120 and zone sub-LT
30 seconds of Off at cadence 90 and zone recovery
30 seconds of On at cadence 120 and zone sub-LT
30 seconds of Off at cadence 90 and zone recovery

Block: Efforts

2 minutes of On at zone sub-LT
1 minute of Off at zone recovery
2 minutes of On at zone sub-LT
1 minute of Off at zone recovery
2 minutes of On at zone sub-LT
1 minute of Off at zone recovery

Block: FTP

20 minutes of Work 1 at zone lactate threshold
2 minutes of Rest at zone recovery
20 minutes of Work 2 at zone lactate threshold

5 minutes of Cool Down at zone recovery

Threshold Pyramids

Author: Stumurray

Category: Sustained Power

Total Time: 01:28:15

Time trial pyramids workout.

2 minutes of Warm up at cadence 80 and zone endurance with heart rate endurance

Block: Short Intervals

15 seconds of Acceleration at cadence 95 and zone maximal
45 seconds of Spin at zone recovery
15 seconds of Acceleration at cadence 95 and zone maximal
45 seconds of Spin at zone recovery
15 seconds of Acceleration at cadence 95 and zone maximal
45 seconds of Spin at zone recovery
15 seconds of Acceleration at cadence 95 and zone maximal
45 seconds of Spin at zone recovery
15 seconds of Acceleration at cadence 95 and zone maximal
45 seconds of Spin at zone recovery
15 seconds of Acceleration at cadence 95 and zone maximal
45 seconds of Spin at zone recovery
15 seconds of Acceleration at cadence 95 and zone maximal
45 seconds of Spin at zone recovery
15 seconds of Acceleration at cadence 95 and zone maximal
8 minutes of Active Recovery at cadence 70+ and zone recovery

Block: 1 min efforts

1 minute of 1 min on at cadence 87 and zone VO2-MAX

2 minutes of 2 min off at cadence 70+ and zone recovery

1 minute of 1 min on at cadence 87 and zone VO2-MAX

2 minutes of 2 min off at cadence 70+ and zone recovery

1 minute of 1 min on at cadence 87 and zone VO2-MAX

2 minutes of 2 min off at cadence 70+ and zone recovery

1 minute of 1 min on at cadence 87 and zone VO2-MAX

2 minutes of 2 min off at cadence 70+ and zone recovery

1 minute of 1 min on at cadence 87 and zone VO2-MAX

2 minutes of 2 min off at cadence 70+ and zone recovery

1 minute of 1 min on at cadence 87 and zone VO2-MAX

2 minutes of 2 min off at cadence 70+ and zone recovery

1 minute of 1 min on at cadence 87 and zone VO2-MAX

8 minutes of 8 min recovery at cadence 70+ and zone recovery

Block: 5 mins LT

VO2 Max Intervals

Author: Stumurray

Category: Explosive Power

Total Time: 01:17:00

Short bursts to boost VO2 max - critical in road races

5 minutes of Warm up at cadence choice and zone endurance
5 minutes of blowout effort at 100% FTP at cadence 80 to 90 and zone lactate threshold
5 minutes of recover at cadence choice and zone recovery

Block: Intervals 3min on, 3 off 117% FTP

3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117%(255=298W) FTP at cadence 80 to 90 and zone VO2-MAX

10 minutes of Recover at cadence choice and zone recovery

Block: Intervals @ 113-120%(255=288-306W)

2 minutes of Interval @ 113-120% (288-306W) at cadence 80 to 90 and zone VO2-MAX
2 minutes of Rest at cadence choice and zone recovery
2 minutes of 20% (288-306W) at cadence 80 to 90 and zone VO2-MAX
2 minutes of Rest at cadence choice and zone recovery
2 minutes of 20% (288-306W) at cadence 80 to 90 and zone VO2-MAX
2 minutes of Rest at cadence choice and zone recovery
2 minutes of 20% (288-306W) at cadence 80 to 90 and zone VO2-MAX

5 minutes of Cool down at cadence choice and zone recovery

sst workout

Author: Tetsu345

Category: Sustained Power

Total Time: 01:07:30

5 minutes at zone recovery
5 minutes at zone endurance
5 minutes at zone sub-LT
30 seconds at zone sub-maximal
2 minutes at zone recovery
45 minutes at zone sub-LT
5 minutes at zone recovery

Fast Pedal Ladder

Author: Tgrace

Category: Technique

Total Time: 00:40:00

5 minutes of Warmup at cadence 80 to 90 and zone endurance
3 minutes of Interval at cadence 110 to 125 and zone sub-LT
2 minutes of Recovery at cadence 80 to 90 and zone endurance
6 minutes of Interval at cadence 110 to 125 and zone sub-LT
2 minutes of Recovery at cadence 80 to 90 and zone endurance
12 minutes of Interval at cadence 110 to 125 and zone sub-LT
10 minutes of Recovery at cadence 80 to 90 and zone recovery

FTP+ Super Threshold efforts

Author: toomd

Category: Explosive Power

Total Time: 01:28:00

30 minute warm up followed by 10 x 1min intervals at 120% of FTP, start the interval at full pace out of the saddle until you are wound up then sit and drive it hard for the rest of the inteval. 2 minutes between each interval at recovery pace, cool down at recovery pace to complete ride

30 minutes of warm up at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
2 minutes of rest at zone recovery
1 minute of interval at zone sub-maximal
30 minutes of warm down at zone recovery

trainer intervals 5x10 min at treshold

Author: trijohan

Category: Misc.

Total Time: 01:35:00

Block: warm up

4 minutes at zone recovery
3 minutes at zone endurance
3 minutes at zone sub-LT

Block: main set

10 minutes at zone lactate threshold
5 minutes at zone recovery
10 minutes at zone lactate threshold
5 minutes at zone recovery
10 minutes at zone lactate threshold
5 minutes at zone recovery
10 minutes at zone lactate threshold
5 minutes at zone recovery
10 minutes at zone lactate threshold
5 minutes at zone recovery

Block: cool down

5 minutes at zone endurance
5 minutes at zone recovery

Test PAM

Author: TriWatch

Category: Testing

Total Time: 00:38:00

PAM Test

10 minutes of Warm-up [120 ERG watts]

Block: Test

2 minutes of Level 1 [150 ERG watts]
2 minutes of Level 2 [180 ERG watts]
2 minutes of Level 3 [210 ERG watts]
2 minutes of Level 4 [240 ERG watts]
2 minutes of Level 5 [270 ERG watts]
2 minutes of Level 6 [310 ERG watts]
2 minutes of Level 7 [340 ERG watts]
2 minutes of Level 8 [370 ERG watts]
2 minutes of Level 9 [410 ERG watts]

10 minutes of Recover [120 ERG watts]

Sweet spot (3x10) and AC (3x1)

Author: tukhacle

Category: Misc.

Total Time: 01:24:00

20 minutes of warm up [ERG watts = 60% of FTP]
10 minutes of ms1 [ERG watts = 90% of FTP]
3 minutes of rest [ERG watts = 60% of FTP]
10 minutes of ms1 [ERG watts = 90% of FTP]
3 minutes of rest [ERG watts = 60% of FTP]
10 minutes of ms1 [ERG watts = 90% of FTP]
3 minutes of rest [ERG watts = 60% of FTP]
1 minute of ms2 [ERG watts = 130% of FTP]
4 minutes of rest [ERG watts = 60% of FTP]
1 minute of ms2 [ERG watts = 130% of FTP]
4 minutes of rest [ERG watts = 60% of FTP]
1 minute of ms2 [ERG watts = 130% of FTP]
4 minutes of rest [ERG watts = 60% of FTP]
10 minutes of cool down [ERG watts = 50% of FTP]

Warm Up

Author: uk0ee6

Category: Misc.

Total Time: 00:19:00

5 minutes of Start at cadence 90
2 minutes of 95 at cadence 95
2 minutes of 100 at cadence 100
2 minutes of 105 at cadence 105
1 minute 30 seconds of 110 at cadence 110
30 seconds of 120 at cadence 120
1 minute of 90 at cadence 90
6 seconds of Max at cadence Max
1 minute of 90 at cadence 90
6 seconds of Max at cadence Max
1 minute of 90 at cadence 90
6 seconds of Max at cadence Max
2 minutes 42 seconds of 90 at cadence 90

HIT 4x4

Author: velociped77

Category: Strength

Total Time: 00:35:00

High Intensity Training

5 minutes of Warm up at zone endurance [ERG watts = 60% of FTP]
4 minutes of 1. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
3 minutes of 1. Revovery at zone recovery [ERG watts = 40% of FTP]
4 minutes of 2. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
3 minutes of 2. Recovery at zone recovery [ERG watts = 40% of FTP]
4 minutes of 3. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
3 minutes of 3. Recovery at zone recovery [ERG watts = 40% of FTP]
4 minutes of 4. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
5 minutes of Slow down at zone recovery [ERG watts = 55% of FTP]

HIT 7x1

Author: velociped77

Category: Strength

Total Time: 00:41:00

High Intensity Training

5 minutes of Warm up at zone endurance [ERG watts = 60% of FTP]
1 minute of 1. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 1. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 2. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 2. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 3. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 3. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 4. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 4. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 5. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 5. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 6. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 6. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 7. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
5 minutes of Slow down at zone recovery [ERG watts = 55% of FTP]

Int 3x8

Author: velociped77

Category: Sustained Power

Total Time: 00:38:00

Exploitation

5 minutes of Warm up at zone endurance [ERG watts = 64% of FTP]
8 minutes of 1. Intervall at zone sub-LT [ERG watts = 95% of FTP]
2 minutes of 1. Recovery at zone recovery [ERG watts = 56% of FTP]
8 minutes of 2. Intervall at zone sub-LT [ERG watts = 95% of FTP]
2 minutes of 2. Recovery at zone recovery [ERG watts = 56% of FTP]
8 minutes of 3. Intervall at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Slow down at zone recovery [ERG watts = 56% of FTP]

Resistenz 30min;

Author: velociped77

Category: Endurance

Total Time: 00:40:00

Resistance

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]

Test Fatigue Resistance

Author: velociped77

Category: Testing

Total Time: 00:18:00

Test Fatigue Resistance

1 minute of 1 Minute at zone recovery [ERG watts = 60% of FTP]
2 minutes of 2 Minutes at zone endurance [ERG watts = 80% of FTP]
15 minutes of Time Test Until Break UP at zone super-LT [ERG watts = 110% of FTP]

1. HIIT , FTP 100% - 125% 1 minuut intervallen

Author: Wahoo2019

Category: Explosive Power

Total Time: 00:46:00

Piramide

15 minuten WU

1 minuut 100% FTP
1 minuut rust
1 minuut 105% FTP
1 minuut rust

etc. tot 1 minuut 125% FTP
Hierna van 1 minuut 125% FTP terug naar 100% FTP

5 min rust

5 minuten 100% FTP

10 minuten Cool Down

15 minutes of WU [ERG watts = 70% of FTP]
1 minute of P [ERG watts = 100% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 105% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 110% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 115% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 120% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 125% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 120% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 115% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 110% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 105% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 100% of FTP]
10 minutes of Cooldown [ERG watts = 55% of FTP]

FTP 105% 3x 15 minuten

Author: Wahoo2019

Category: Strength

Total Time: 01:28:00

Verhoog je FTP door 3 * 15 min 105% te fietsen
met 8 minuten rust.

10 minutes of WU at cadence 100 and at 1:5 pace [ERG watts = 65% of FTP]
5 minutes of WU at cadence 100 and at 1:25 pace [ERG watts = 85% of FTP]
2 minutes of WU at cadence 100 and at 50 pace [ERG watts = 50% of FTP]
15 minutes of Interval at cadence 85 [ERG watts = 105% of FTP]
8 minutes of Rust at cadence 100 [ERG watts = 50% of FTP]
15 minutes of Interval at cadence 85 [ERG watts = 105% of FTP]
8 minutes of Rust at cadence 100 [ERG watts = 50% of FTP]
15 minutes of Interval at cadence 85 [ERG watts = 105% of FTP]
10 minutes of Cool down at cadence 100 [ERG watts = 50% of FTP]

VO2 1. max 5 minuten test

Author: Wahoo2019

Category: Strength

Total Time: 01:00:00

Bepaal VO2 max

6 minutes of WU 1 at cadence 100 and at 1:5 pace [ERG watts = 65% of FTP]
15 minutes of WU 2 at cadence 100 and at 1:25 pace [Fixed resistance 3]
4 minutes of WU 3 at cadence 100 and at 50 pace [ERG watts = 50% of FTP]
5 minutes of VO2 max test at cadence 100 [Fixed resistance 6]
30 minutes of Cool Down at cadence 100 [ERG watts = 35% of FTP]

VO2 3. 3 x (5+10min) 90% / 50% of your VO2

Author: Wahoo2019

Category: Strength

Total Time: 01:00:00

3 x (5+10min) 90% / 50% of your VO2

Zet FTP waarde naar VO2 max waarde!!!

6 minutes of WU 1 at 1:5 pace [Fixed resistance 2]
3 minutes of WU 2 at 1:25 pace [Fixed resistance 3]
1 minute of WU 3 at 50 pace [ERG watts = 50% of FTP]
5 minutes of 1/3 283w [ERG watts = 90% of FTP]
10 minutes of Rust [ERG watts = 50% of FTP]
5 minutes of 2/3 283w [ERG watts = 90% of FTP]
10 minutes of Rust [ERG watts = 50% of FTP]
5 minutes of 2/3 283w [ERG watts = 90% of FTP]
10 minutes of Rust [ERG watts = 50% of FTP]
5 minutes of Cooldown [ERG watts = 30% of FTP]

Elite Female 400 watt MAP test

Author: WattFactory

Category: Testing

Total Time: 00:35:20

Female 400 watt MAP
Warm up 10mins increasing intensity. 5mins recovery
MAP Start at 75W increasing 5W/20sec until exhaustion.
Warm down easy 15mins

Block: Map Test

20 seconds of Ramp [75 ERG watts]
20 seconds of Ramp [80 ERG watts]
20 seconds of Ramp [85 ERG watts]
20 seconds of Ramp [90 ERG watts]
20 seconds of Ramp [95 ERG watts]
20 seconds of Ramp [100 ERG watts]
20 seconds of Ramp [105 ERG watts]
20 seconds of Ramp [110 ERG watts]
20 seconds of Ramp [115 ERG watts]
20 seconds of Ramp [120 ERG watts]
20 seconds of Ramp [125 ERG watts]
20 seconds of Ramp [130 ERG watts]
20 seconds of Ramp [135 ERG watts]
20 seconds of Ramp [140 ERG watts]
20 seconds of Ramp [145 ERG watts]
20 seconds of Ramp [150 ERG watts]
20 seconds of Ramp [155 ERG watts]
20 seconds of Ramp [160 ERG watts]
20 seconds of Ramp [165 ERG watts]
20 seconds of Ramp [170 ERG watts]
20 seconds of Ramp [175 ERG watts]
20 seconds of Ramp [180 ERG watts]
20 seconds of Ramp [185 ERG watts]
20 seconds of Ramp [190 ERG watts]
20 seconds of Ramp [195 ERG watts]
20 seconds of Ramp [200 ERG watts]
20 seconds of Ramp [205 ERG watts]
20 seconds of Ramp [210 ERG watts]
20 seconds of Ramp [215 ERG watts]
20 seconds of Ramp [220 ERG watts]
20 seconds of Ramp [225 ERG watts]
20 seconds of Ramp [230 ERG watts]
20 seconds of Ramp [235 ERG watts]
20 seconds of Ramp [240 ERG watts]
20 seconds of Ramp [245 ERG watts]
20 seconds of Ramp [250 ERG watts]
20 seconds of Ramp [255 ERG watts]
20 seconds of Ramp [260 ERG watts]
20 seconds of Ramp [265 ERG watts]
20 seconds of Ramp [270 ERG watts]
20 seconds of Ramp [280 ERG watts]
20 seconds of Ramp [285 ERG watts]
20 seconds of Ramp [290 ERG watts]
20 seconds of Ramp [295 ERG watts]
20 seconds of Ramp [300 ERG watts]
20 seconds of Ramp [305 ERG watts]
20 seconds of Ramp [310 ERG watts]
20 seconds of Ramp [315 ERG watts]
20 seconds of Ramp [320 ERG watts]
20 seconds of Ramp [325 ERG watts]
20 seconds of Ramp [330 ERG watts]
20 seconds of Ramp [335 ERG watts]
20 seconds of Ramp [340 ERG watts]
20 seconds of Ramp [345 ERG watts]
20 seconds of Ramp [350 ERG watts]
20 seconds of Ramp [355 ERG watts]
20 seconds of Ramp [360 ERG watts]
20 seconds of Ramp [365 ERG watts]
20 seconds of Ramp [370 ERG watts]
20 seconds of Ramp [375 ERG watts]
20 seconds of Ramp [380 ERG watts]

15 minutes of Warmdown at zone recovery

Better Cycling - 2x10m 40/20

Author: Witchdoctor

Category: Sustained Power

Total Time: 01:00:00

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.

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

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

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.

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

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

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.

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

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

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.

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]