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VO2 Buildup

Set your trainer to high resistance when you do these hard bursts. You don't want the wheel to spin on the roller.
Warmup 10 minutes
Then do do 8-12 x (30 seconds at Mid Level 4 FTP, 30 seconds Top of Level 4 FTP, 30 seconds Level 5 VO2 Max, 90-second recovery spin). Stay seated throughout.
Cool down 10 minutes

Total Time: 00:56:00
Category: Explosive Power
Author: abutts

TheSufferFest.com's Blender

Bring this workout to life. Get The Sufferfest's Blender training video. Available at www.thesufferfest.com/video-sufferfests/blender
Start workout clock when word "Blender" appears on the screen (@ 1:17)

Total Time: 01:43:10
Category: Endurance
Author: Ransom

3 x 9 minute "Threshold Pyramids"

10 minute warm up
3 set of 9 minute "Threshold Pyramids" - gradual increases in power until peak reached at 105% FTP then decrease
3 mins recovery between intervals
8 mins warm down

A pretty tough session this one. Will really work on your ability to stay relaxed riding at or above threshold pace. Concentrate on keeping the upper body still and relaxed and the cadence smooth as the power increases. It'll still feel hard on the way down from the top of each pyramid. Focus on keeping god form all the way through.

Target wattages set based on % of FTP so ensure your FTP values are set correctly in your personal profile!

Total Time: 00:51:00
Category: Endurance
Author: bikescience

Better Cycling - TH/VO2 Intervals

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

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.

Total Time: 01:00:00
Category: Sustained Power
Author: Witchdoctor

6x 30sec Sprints

Total Time: 01:00:00
Category: Misc.
Author: Hammy

TR Bird +2

3 sets of 5x90 sec at 130% ftp

improving maximum aerobc power

try to do the intervalls at 100 rpm or higher

Total Time: 01:00:00
Category: Sustained Power
Author: mwlife

Advanced Cruise Intervals

Longer threshold intervals with short rest.

4 x 12 minutes.

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

15x1min

Total Time: 00:50:00
Category: Misc.
Author: laurenchandler

4 x 10 threshold

4 x 10 threshold

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

CX Big Ring Efforts

Warmup 10-15 min easy
5 min max effort zone 5
3 x 10 90% FTP
every 2 minutes 20 sec push hard on the pedals
10 min rest between sets
finish 3 x 1 start efforts
2 min rest between
10-15 min cool down

Total Time: 01:36:00
Category: Speed
Author: abutts