Public Workouts by Rating

2x 20min Zone 4 90pct FTP

Total Time: 01:00:00

Category: Misc.

Author: Hammy

10 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
20 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 90% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
20 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 90% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]

Female Ramp..

MAP test to exhaustion. 15w. 1min increments.

Total Time: 00:36:00

Category: Testing

Author: Joker92

Intervals

5 minutes of Warm Up [100 ERG watts]
3 minutes [160 ERG watts]
5 minutes [100 ERG watts]
1 minute [115 ERG watts]
1 minute [130 ERG watts]
1 minute [145 ERG watts]
1 minute [160 ERG watts]
1 minute [175 ERG watts]
1 minute [190 ERG watts]
1 minute [205 ERG watts]
1 minute [220 ERG watts]
1 minute [235 ERG watts]
1 minute [250 ERG watts]
1 minute [265 ERG watts]
1 minute [280 ERG watts]
1 minute [295 ERG watts]
1 minute [310 ERG watts]
1 minute [325 ERG watts]
1 minute [340 ERG watts]
1 minute [355 ERG watts]
1 minute [370 ERG watts]
5 minutes [80 ERG watts]

Sub-LT intervals

Decreasing intervals with increasing watt percentage starting with 10 min at 85%, ending with 2 min at 105%.

Total Time: 01:09:00

Category: Endurance

Author: laurenchandler

Intervals

Block: Warm Up

5 minutes [ERG watts = 55% of FTP]
1 minute [ERG watts = 80% of FTP]
1 minute [ERG watts = 60% of FTP]
1 minute [ERG watts = 80% of FTP]
1 minute [ERG watts = 60% of FTP]
1 minute [ERG watts = 80% of FTP]
5 minutes [ERG watts = 60% of FTP]

10 minutes of Interval [ERG watts = 85% of FTP]
5 minutes of Recovery [ERG watts = 60% of FTP]
8 minutes of Interval [ERG watts = 90% of FTP]
4 minutes of Recovery [ERG watts = 60% of FTP]
6 minutes of Interval [ERG watts = 95% of FTP]
3 minutes of Recoery [ERG watts = 60% of FTP]
4 minutes of Interval [ERG watts = 100% of FTP]
2 minutes of Recovery [ERG watts = 60% of FTP]
2 minutes of Interval [ERG watts = 105% of FTP]
10 minutes of Cooldown [ERG watts = 55% of FTP]

Polarized 4x8 min

Total Time: 00:59:00

Category: Sustained Power

Author: dallaskerley

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]

Sufferfest Half is Easy

Sufferfest Half Is Easy, two sets of 20 x :15 hard / :15 easy.

To sync with the video, start at the same time.

Total Time: 00:38:25

Category: Speed

Author: sfield

Intervals

3 minutes 51 seconds of Warmup at zone endurance [ERG watts = 50% of FTP]
1 minute 21 seconds of Just a bit more pressure at zone endurance [ERG watts = 65% of FTP]
2 minutes of Ramp it up at zone lactate threshold [ERG watts = 95% of FTP]
25 seconds of Sprint 1 at zone maximal [Fixed resistance 8]
1 minute of Recover at zone recovery
27 seconds of Sprint 2 at zone maximal [Fixed resistance 8]
58 seconds of Recover at zone recovery
15 seconds of Hard 1 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 2 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 3 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 4 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 5 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 6 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 7 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 8 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 9 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 10 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 11 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 12 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 13 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 14 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 15 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 16 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 17 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 18 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 19 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 20 at zone maximal [Fixed resistance 8]
3 minutes 59 seconds of Recover between sets at zone recovery
15 seconds of Hard 1 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 2 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 3 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 4 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 5 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 6 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 7 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 8 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 9 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 10 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 11 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 12 at zone maximal [Fixed resistance 8]
10 seconds of Easy at zone recovery
15 seconds of Hard 13 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 14 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 15 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 16 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 17 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 18 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 19 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 20 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 21 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 22 at zone maximal [Fixed resistance 8]
3 minutes 59 seconds of Cool down at zone recovery

BT 2 x 10 8 x 30 20 10

BT session

Total Time: 01:01:00

Category: Misc.

Author: 10154934783935423@facebook

Intervals

15 minutes of Hold @ 47% at zone recovery [ERG watts = 47% of FTP]
10 minutes of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
3 minutes of Hold @ 65% at zone endurance [ERG watts = 65% of FTP]
10 minutes of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
3 minutes of Hold @ 65% at zone endurance [ERG watts = 65% of FTP]
2 minutes of Hold @ 65% at zone endurance [ERG watts = 65% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
30 seconds of Hold @ 88% at zone sub-LT [ERG watts = 88% of FTP]
20 seconds of Hold @ 100% at zone super-LT [ERG watts = 100% of FTP]
10 seconds of Hold @ 118% at zone VO2-MAX [ERG watts = 118% of FTP]
10 minutes of Hold @ 47% at zone recovery [ERG watts = 47% of FTP]

Ride Fit Fiesta Island Fun

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.

Total Time: 00:43:40

Category: Recovery

Author: Ride-Fit

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]

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

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' ***

Total Time: 00:50:00

Category: Misc.

Author: xbgs351

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]

Mix Up Kitchen Sink Anaerobic Cap/Tempo

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

Total Time: 02:00:40

Category: Speed endurance

Author: silicon

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]

SWAT: Cadence 3

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

Total Time: 01:00:00

Category: Misc.

Author: Zw426p

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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Public Workouts by Rating

2x 20min Zone 4 90pct FTP

Female Ramp..

Sub-LT intervals

Block: Warm Up

Polarized 4x8 min

Sufferfest Half is Easy

BT 2 x 10 8 x 30 20 10

Ride Fit Fiesta Island Fun

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

Mix Up Kitchen Sink Anaerobic Cap/Tempo

Block: Warm Up

Block: Main Set

Block: Cool Down

SWAT: Cadence 3

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