Public Workouts by Author

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.

Intervals

Block: Warm Up

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

Block: Main Block

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

Block: Warm Down

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

Better Cycling - Endurance + 10s Bursts 45min

Author: Witchdoctor

Category: Endurance

Total Time: 01:09:00

Summary

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

Intervals

Block: Warm Up

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

Block: Main Block

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

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

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

Author: Witchdoctor

Category: Endurance

Total Time: 01:30:00

Summary

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

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

Intervals

Block: 15 min warm up

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

Block: Main Block

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

Block: Warm Down

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

Better Cycling - Sweet Spot / Threshold 40min

Author: Witchdoctor

Category: Sustained Power

Total Time: 01:00:00

Summary

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

Intervals

Block: 15 min warm up

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

Block: Main Block

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

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

Better Cycling - Sweet Spot Intervals

Author: Witchdoctor

Category: Speed endurance

Total Time: 01:00:00

Summary

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

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

Cool down with 5-10mins easy spinning.

Intervals

Block: Warm Up

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

Block: Main Block

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

Block: Warm Down

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

Better Cycling - Sweet Spot Steps

Author: Witchdoctor

Category: Muscular endurance

Total Time: 01:19:00

Summary

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

Intervals

Block: 15 min warm up

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

Block: Main Block

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

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

Better Cycling - Tempo + 20s Big Gear Efforts

Author: Witchdoctor

Category: Muscular endurance

Total Time: 01:07:00

Summary

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

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

Intervals

Block: Warm Up

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

Block: Main Block

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

Block: Warm Down

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

Better Cycling - TH/VO2 Intervals

Author: Witchdoctor

Category: Sustained Power

Total Time: 01:00:00

Summary

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

Intervals

Block: 15 min warm up

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

Block: Main Block

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

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

20 x (30+30sec) - As a % of 5min power

Author: xbgs351

Category: Misc.

Total Time: 00:50:00

Summary

20 x(30+30sec)
30 sec @ 100% 5 minute power
30 sec @50% 5 minute power

***You must enter your current 5 minute power as your 'Threshold Watts(FTP)' on your iPhone and select 'Override server' ***

Intervals

1 minute of WU1 - Slow ramp for 10 minutes [ERG watts = 40% of FTP]
1 minute of WU2 [ERG watts = 43% of FTP]
1 minute of WU3 [ERG watts = 46% of FTP]
1 minute of WU4 [ERG watts = 49% of FTP]
1 minute of WU5 [ERG watts = 52% of FTP]
1 minute of WU6 [ERG watts = 55% of FTP]
1 minute of WU7 [ERG watts = 60% of FTP]
1 minute of WU8 [ERG watts = 65% of FTP]
1 minute of WU9 [ERG watts = 70% of FTP]
1 minute of WU10 [ERG watts = 75% of FTP]
10 minutes of Ten minute of steady warm up [ERG watts = 50% of FTP]
30 seconds of 1. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 1. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 2. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 2. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 3. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 3. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 4. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 4. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 6. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 6. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 7. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 7. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 8. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 8. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 9. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 9. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 10. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 10. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 11. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 11. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 12. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 12. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 13. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 13. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 14. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 14. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 15. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 15. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 16. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 16. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 17. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 17. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 18. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 18. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 19. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 19. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 20. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 20. 50% of 5' power [ERG watts = 50% of FTP]
10 minutes of Recovery - All Done [ERG watts = 35% of FTP]

4 x[5x(30+30sec)] - As a % of 5min power

Author: xbgs351

Category: Misc.

Total Time: 00:55:00

Summary

4 x[5x(30+30sec)]
30 sec @ 100% 5 minute power
30 sec @50% 5 minute power

***You must enter your current 5 minute power as your 'Threshold Watts(FTP)' on your iPhone and select 'Override server' ***

Intervals

1 minute of WU1 [ERG watts = 40% of FTP]
1 minute of WU2 [ERG watts = 43% of FTP]
1 minute of WU3 [ERG watts = 46% of FTP]
1 minute of WU4 [ERG watts = 49% of FTP]
1 minute of WU5 [ERG watts = 52% of FTP]
1 minute of WU6 [ERG watts = 55% of FTP]
1 minute of WU7 [ERG watts = 60% of FTP]
1 minute of WU8 [ERG watts = 65% of FTP]
1 minute of WU9 [ERG watts = 70% of FTP]
1 minute of WU10 [ERG watts = 75% of FTP]
5 minutes of WU10 [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 1. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 1. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 2. 100% [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 2. 50% [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 3. 100% [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 3. 50% [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 4. 100% [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 4. 50% [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 5. 100% [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 5. 50% [ERG watts = 50% of FTP]
5 minutes of Recovery - 1 down, 3 to go [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 1. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 1. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 2. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 2. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 3. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 3. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 4. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 4. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 5. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 5. 50% of 5' power [ERG watts = 50% of FTP]
5 minutes of Recovery - 2 down, 2 to go [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 1. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 1. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 2. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 2. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 3. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 3. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 4. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 4. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 5. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 5. 50% of 5' power [ERG watts = 50% of FTP]
5 minutes of Recovery - 3 down, 1 to go [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 1. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 1. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 2. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 2. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 3. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 3. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 4. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 4. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5x(30+30sec) 5. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5x(30+30sec) 5. 50% of 5' power [ERG watts = 50% of FTP]
5 minutes of Recovery - All Done [ERG watts = 35% of FTP]

MAP Test - 200W start with 25W/min - small increments

Author: xbgs351

Category: Testing

Total Time: 00:35:18

Summary

Maximal Aerobic Power Test (M.A.P Test)
10 mins warm up - increase wattage 10 Watts/minute
1 minute easy
5 x 30 seconds hard with 30 seconds soft pedal
5 minutes easy preparation
Ramp - starts @ 200W smoothly increasing at a rate of 25W/minute (5W every 12 seconds)
Continue until power target can no longer be held
REST

The MAP Test result is the average power achieved over the final minute.
(Approximately 10W less than the power displayed when failure occurs)

FTP will be approximately 75% of the MAP result, although this can be highly individualistic

Intervals

1 minute of Warm Up 1 [100 ERG watts]
1 minute of Warm Up 2 [110 ERG watts]
1 minute of Warm Up 3 [120 ERG watts]
1 minute of Warm Up 4 [130 ERG watts]
1 minute of Warm Up 5 [140 ERG watts]
1 minute of Warm Up 6 [150 ERG watts]
1 minute of Warm Up 7 [160 ERG watts]
1 minute of Warm Up 8 [170 ERG watts]
1 minute of Warm Up 9 [180 ERG watts]
1 minute of Warm Up 10 [190 ERG watts]
1 minute of Easy Minute [150 ERG watts]
30 seconds of 30 Seconds Hard [240 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [250 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [260 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [270 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [280 ERG watts]
5 minutes of 5 Minutes Easy [140 ERG watts]
12 seconds of Begin Ramp 200W [200 ERG watts]
12 seconds of Ramp 205W [205 ERG watts]
12 seconds of Ramp 210W [210 ERG watts]
12 seconds of Ramp 215W [215 ERG watts]
12 seconds of Ramp 220W [220 ERG watts]
12 seconds of Ramp 225W [225 ERG watts]
12 seconds of Ramp 230W [230 ERG watts]
12 seconds of Ramp 235W [235 ERG watts]
12 seconds of Ramp 240W [240 ERG watts]
12 seconds of Ramp 245W [245 ERG watts]
12 seconds of Ramp 250W [250 ERG watts]
12 seconds of Ramp 255W [255 ERG watts]
12 seconds of Ramp 260W [260 ERG watts]
12 seconds of Ramp 265W [265 ERG watts]
12 seconds of Ramp 270W [270 ERG watts]
12 seconds of Ramp 275W [275 ERG watts]
12 seconds of Ramp 280W [280 ERG watts]
12 seconds of Ramp 285W [285 ERG watts]
12 seconds of Ramp 290W [290 ERG watts]
12 seconds of Ramp 295W [295 ERG watts]
12 seconds of Ramp 300W [300 ERG watts]
12 seconds of Ramp 305W [305 ERG watts]
12 seconds of Ramp 310W [310 ERG watts]
12 seconds of Ramp 315W [315 ERG watts]
12 seconds of Ramp 320W [320 ERG watts]
12 seconds of Ramp 325W [325 ERG watts]
12 seconds of Ramp 330W [330 ERG watts]
12 seconds of Ramp 335W [335 ERG watts]
12 seconds of Ramp 340W [340 ERG watts]
12 seconds of Ramp 345W [345 ERG watts]
12 seconds of Ramp 350W [350 ERG watts]
12 seconds of Ramp 355W [355 ERG watts]
12 seconds of Ramp 355W [355 ERG watts]
12 seconds of Ramp 360W [360 ERG watts]
12 seconds of Ramp 365W [365 ERG watts]
12 seconds of Ramp 370W [370 ERG watts]
12 seconds of Ramp 375W [375 ERG watts]
12 seconds of Ramp 380W [380 ERG watts]
12 seconds of Ramp 385W [385 ERG watts]
12 seconds of Ramp 390W [390 ERG watts]
12 seconds of Ramp 395W [395 ERG watts]
12 seconds of Ramp 400W [400 ERG watts]
12 seconds of Ramp 405W [405 ERG watts]
12 seconds of Ramp 410W [410 ERG watts]
12 seconds of Ramp 415W [415 ERG watts]
12 seconds of Ramp 420W [420 ERG watts]
12 seconds of Ramp 425W [425 ERG watts]
12 seconds of Ramp 430W [430 ERG watts]
12 seconds of Ramp 435W [435 ERG watts]
12 seconds of Ramp 440W [440 ERG watts]
12 seconds of Ramp 445W [445 ERG watts]
12 seconds of Ramp 450W [450 ERG watts]
12 seconds of Ramp 455W [455 ERG watts]
12 seconds of Ramp 460W [460 ERG watts]
12 seconds of Ramp 465W [465 ERG watts]
12 seconds of Ramp 470W [470 ERG watts]
12 seconds of Ramp 475W [475 ERG watts]
12 seconds of Ramp 480W [480 ERG watts]
12 seconds of Ramp 485W [485 ERG watts]
12 seconds of Ramp 490W [490 ERG watts]
12 seconds of Ramp 495W [495 ERG watts]
12 seconds of Ramp 500W [500 ERG watts]
12 seconds of Ramp 505W [505 ERG watts]
12 seconds of Ramp 510W [510 ERG watts]
12 seconds of Ramp 515W [515 ERG watts]
12 seconds of Ramp 520W [520 ERG watts]
12 seconds of Ramp 525W [525 ERG watts]
12 seconds of Ramp 530W [530 ERG watts]
12 seconds of Ramp 55W [535 ERG watts]
12 seconds of Ramp 540W [540 ERG watts]
12 seconds of Ramp 55W [545 ERG watts]
12 seconds of Ramp 550W [550 ERG watts]
12 seconds of Ramp 555W [555 ERG watts]
12 seconds of Ramp 560W [560 ERG watts]

2TP Intervals - 4 x 7mins

Author: Zw426p

Category: Misc.

Total Time: 01:00:00

Summary

Intervals

10 minutes of Warm up;build at cadence 80 to 95
30 seconds of Build 1/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 2/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 3/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 4/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 5/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
7 minutes of FTP 1/4 at cadence 90 to 95 [ERG watts = 105% of FTP]
1 minute 45 seconds of EZ Spin
7 minutes of FTP 2/4 at cadence 90 to 95 [ERG watts = 105% of FTP]
1 minute 45 seconds of EZ Spin
7 minutes of FTP 3/4 at cadence 90 to 95 [ERG watts = 105% of FTP]
1 minute 45 seconds of EZ Spin
7 minutes of FTP 4/4 at cadence 90 to 95 [ERG watts = 105% of FTP]
1 minute 45 seconds of EZ Spin
10 minutes of Cool down EZ Spin

SWAT: 2TP Intervals - 3 x 12mins

Author: Zw426p

Category: Misc.

Total Time: 01:10:00

Summary

Workout type: Bike
WARM UP - 15 MINS
Start out at EZ pace & gradually build for 10 mins...
then 5 x 30s build from 80-110rpm in moderate gear + 30s EZ spin
3 x 12’ @ 100-105%FTP + 3mins EZ spin recovery
You can do this on an indoor trainer
If you do these on a hill on the road, you may not be able to control the rest intervals (descending to the start) so just take as long as you need
Target wattage is 95-105%FTP (see how you feel when you start your warm up)
If you only have heart rate then aim for 90-92%mhr
----------------------
COOL DOWN - 10 MINS
10 mins EZ spinning
Goal here is to ease the legs out after the ride. ,
Planned Time: 1:07

Intervals

10 minutes of Warm up;build at cadence 80 to 95
30 seconds of Build 1/5 moderate gear at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 2/5 moderate gear at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 3/5 moderate gear at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 4/5 moderate gear at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 5/5 moderate gear at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
12 minutes of FTP 1/3 at cadence 90 to 95 [ERG watts = 105% of FTP]
3 minutes of EZ Spin
12 minutes of FTP 2/3 at cadence 90 to 95 [ERG watts = 105% of FTP]
3 minutes of EZ Spin
12 minutes of FTP 3/3 at cadence 90 to 95 [ERG watts = 105% of FTP]
3 minutes of EZ Spin
10 minutes of Cool down EZ Spin

SWAT: Cadence 3

Author: Zw426p

Category: Misc.

Total Time: 01:00:00

Summary

Workout type: Bike
WARM UP - 10 MINS
Start out at EZ pace & gradually build. Include at least 2-3 mins @ 75-80%mhr (or*) %FTP if you have power) then EZ for 2-3 mins
CADENCE DRILLS - 40mins
2’ @ 90 rpm + 2’ @ 110 rpm
all at 70 - 75% MHR
OR
70-75% FTP
COOL DOWN - 10 MINS
EZ spinning

Intervals

5 minutes of Warm-up
3 minutes of FTP 80% [ERG watts = 80% of FTP]
2 minutes of Warm-up
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 70% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 70% of FTP]
10 minutes of Cool down

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Better Cycling - Tempo + 20s Big Gear Efforts

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Better Cycling - TH/VO2 Intervals

Block: 15 min warm up

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20 x (30+30sec) - As a % of 5min power

4 x[5x(30+30sec)] - As a % of 5min power

MAP Test - 200W start with 25W/min - small increments

2TP Intervals - 4 x 7mins

SWAT: 2TP Intervals - 3 x 12mins

SWAT: Cadence 3

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