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Total Time: 01:28:21
Category: Misc.
Author: 100000215886869@facebook'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

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

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

Total Time: 01:00:00
Category: Strength
Author: silicon

Test Fatigue Resistance

Test Fatigue Resistance

Total Time: 00:18:00
Category: Testing
Author: velociped77

2x20 Sweet Spot

Warm up for 15 min. Then do 2 x 20 min sweetspot intervals with 2 min rest interval between.
These should be done at 88 to 93% of threshold power or 92-95% of threshold HR.
Warm down after.
Heart rate users should remember that it will take several minutes for your HR to raise to the prescribed level.
Go by perceived effort at the beginning, dont force it!

Total Time: 01:04:00
Category: Endurance
Author: abutts

4 x 8min FTP

Total Time: 01:14:00
Category: Misc.
Author: MichaelSeifert

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

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

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
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
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.

Total Time: 01:30:00
Category: Endurance
Author: Witchdoctor

AC: FTP and Sweet Spot

10 min warmup. Then 5 min at threshold power. 5 min recovery. Then the pain begins! 5 x 2 min as hard as you can go! 3 min recoveries. Use your lap function and average lap power as a carrot to push yourself each time. Shoot for over 130% of FTP in these but stop if you cannot hold at least 118%. Not done yet! Recover another 3 min after your last effort and then do 20 min at sweetspot. Warm down after 10 min.

Total Time: 01:10:00
Category: Sustained Power
Author: abutts