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30/30 10 sets

Total Time: 00:45:00
Category: Speed endurance
Author: Aesc's The Wretched

Bring this workout to life. Get The Sufferfest's The Wretched training video. Available at
Start workout clock when words "The Wretched" appear on the screen (@ 1:21)

Total Time: 00:48:07
Category: Speed endurance
Author: Ransom

4x1 VO2 Sets

WU: 30-60 Minutes of Zone 1-2 riding. Do a couple of openers at 90-100% of LT power for 1-2 minutes with 1-3 minutes rest between.
MS: 2 sets of 4 X 60 seconds at mid to high end of VO2 max power level with 120 seconds of recovery
Rest 5-10 minutes of spinning between sets.
CD: 15-30 minutes of spinning to cool-down. Be sure to get in some carbohydrates soon after this workout.

1.5 - 2 hrs.

Total Time: 01:47:00
Category: Muscular endurance
Author: bikeguy0

2 X 20 @ 89% FTP

Total Time: 01:10:00
Category: Endurance
Author: deniskissane

SufferFest - The Way Out

SufferFest - The Way Out
Bring this workout to life. Get The Sufferfest's The Way Out training video. Available at
Start workout clock when words "The Way Out" appear on the screen (@ 1:02)

Total Time: 00:59:49
Category: Misc.
Author: knuky

FTP Test

This workout is what Hunter Allen recommends for testing your FTP. The test is actually supposed to be 20 minutes, but I ride a 10 mile time trial which takes me around 25 minutes. I wish it only took me 20 :-)

Total Time: 01:10:00
Category: Testing
Author: bobcroucher

**20 Minute FTP Test

This workout is what Hunter Allen recommends for testing your FTP.

After completing the test interval, this workout will calculate your FTP HR and power, and prompt you to save them to your account and settings. NOTE: if you clone and edit this workout, this feature will be lost. In this case you can manually calculate FTP as follows:

After finishing, upload your workout to iMobileIntervals, TrainingPeaks, Garmin Connect, or download it over Dropbox/email and find the average watts for the 20 minute effort. Multiply by 0.95. That is your Functional Threshold Power (FTP). You should enter this value in your website account settings or in the iMobileIntervals app settings in order to use workouts that use %FTP to control the KICKR in ERG mode, as well as display target watts/zone/perceived exertion in the app for any type of interval workout. To do the same with heart rate, multiply by 0.97.


Other ways of determining FTP (via Coggan):

1) from inspection of a ride file.
2) from power distribution profile from multiple rides.
3) from blood lactate measurements (better or worse, depending on how it is done).
4) based on normalized power from a hard ~1 h race.
5) using critical power testing and analysis.
6) from the power that you can routinely generate during long intervals done in training.
7) from the average power during a ~1 h TT (the best predictor of performance is performance itself).

Total Time: 01:05:00
Category: Testing
Author: Ransom

2 X 20 Treshold Interval Workout - with 1-minute hard efforts

2 X 20 Threshold Interval Workout - with 1-minute hard efforts

NOTE: this time, every 5 minutes of the interval (so at minute 5, 10, 15, 20), stand and go approximately 120% of threshold power for 1 minute. Recover in the saddle at threshold effort between these standing efforts.

Total Time: 01:15:00
Category: Explosive Power
Author: deniskissane

SWAT: Turbo Cadence Intervals - 35 mins

A set designed to develop pedalling cadence. Also great for recovery or post race

Total Time: 00:35:00
Category: Technique
Author: Zw426p

Palmer - TrainerRoad

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.

Total Time: 01:00:00
Category: Strength
Author: 100004335553509@facebook