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Indoor Stage Race



10:00 Warm Up and Calibrate

STAGE 1 - Prologue TT (uphill - use climbing blocks)

STAGE 2 - Road Race, Breakaway, and Race Winning Attack

STAGE 3 - Criterium with Sprint Finish

Cool Down - 10 min

Total Time: 01:02:15
Category: Sustained Power
Author: Ransom

Technique, Perceived Exertion


Goals of workout:
Application of Perceived Exertion

Warm Up and Calibrate
Fast Cadence/Over Gear
SubLT - Zone 3 Effort
VO2 Max Effort - Zone 5
Lactate Threshold/SuperLT Effort - Zone 4a and 4b
SubMax Effort - Zone 6
Cool Down

Total Time: 01:11:30
Category: Sustained Power
Author: Ransom

Micro Intervals and Attack Intervals


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

Total Time: 01:09:45
Category: Explosive Power
Author: Ransom

5 minute VO2-Max Intervals

This is a classic workout for all endurance sports. I used it for rowing where 5 minutes is close to the race distance but it's a staple for cycling, XC ski and running when building aerobic capacity is the goal.

During the warm-up do some accelerations and several one minute periods at LT intensity.

Total Time: 01:05:00
Category: Sustained Power
Author: imi_admin

Short VO2 Max Intervals


10:00 Warm-Up

Goals for the Workout

1. Increase Leg Speed and Pedaling Efficiency
2. Increase Muscular Strength
3. Increase Upper End of Aerobic System
4. Increase power above Lactate Threshold

12:00 minutes of Sub-LT with Fast Cadence efforts
4:00 Minutes Recovery

Super-LT Intervals

5 x 1:30 Super-LT intervals with 1:00 minutes recovery between each. Watts/HR @
zone 4b with Cadence @ 90 - 100.

5:00 minutes recovery after set

VO2 Max Intervals

3 x 3:00 minutes @ zone 5 watts with 3:00 minutes recovery between each. Cadence @
upper 90s low 100s.

Total Time: 01:00:30
Category: Sustained Power
Author: Ransom

Criss-cross Threshold

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

Total Time: 00:55:00
Category: Muscular endurance
Author: imi_admin

3-2-1 Lactate Tolerance

A difficult workout of the lactate tolerance variety. From the program USRowing National Coach Hartmut Buschbacher used to train the US women for Atlanta 1996.

2 X 3,2,1 minutes with 1 minute of rest, hard as you can go.

A good warm up with accelerations is essential.

Total Time: 00:52:00
Category: Speed endurance
Author: imi_admin

Ride Fit Un Paseo En Bicicleta Perfecta

Experience "real ride" action by getting the Ride Fit Un Paseo En Bicicleta Perfecta training video from To learn more about the exciting Ride Fit series of indoor cycle training workouts visit
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.

Total Time: 01:36:56
Category: Muscular endurance
Author: Ride-Fit

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

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' ***

Total Time: 00:55:00
Category: Misc.
Author: xbgs351

Peak-Form Pyramid

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.

Total Time: 01:15:00
Category: Muscular endurance
Author: mikslush