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Loz Ramp Test

10 minute Warm Up as:
4 mins @ 69 W
6 mins @ 120 W

Steady state pedalling, 5 mins @ 130W

Recovery & test prep, 5 mins @ 100W

Ramp Test
Stage 1 @ 150W
Stage 2 @ 175W
Stage 3 @ 200W
Stage 4 @ 225W
Stage 5 @ 250W
Stage 6 @ 275W
Stage 7 @ 300W
Stage 8 @ 325W
Stage 9 @ 350W
Stage 10 @ 375 W
Stage 11 @ 400W

Recovery, 5 mins @ 120W

Warm Down, 10 mins @ 75W

Total Time: 01:08:00
Category: Testing
Author: lozzieuk

Ride Fit Hola Madrid

Experience "real ride" action by getting the Ride Fit Hola Madrid training video from http://www.ride-fit.com/Shopping/Ride-Fit-Hola-Madrid.html?source=imobile. To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile
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: 00:52:11
Category: Endurance
Author: Ride-Fit

Sweet spot (3x10) and AC (3x1)

Total Time: 01:24:00
Category: Misc.
Author: tukhacle

3x20 sweet spot (85% FTP) interval workout v. 1.1

Total of 60 min of intervals in "sweet spot" (high zone 3/low zone 4). Do these at 85% FTP. Warm up thoroughly and take 5 minutes Zone 2 between intervals. Cool down thoroughly as well.

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

SWAT: 2TP Intervals - 3 x 12mins

Workout type: Bike
WARM UP - 15 MINS
Start out at EZ pace & gradually build for 10 mins...
then 5 x 30s build from 80-110rpm in moderate gear + 30s EZ spin
3 x 12’ @ 100-105%FTP + 3mins EZ spin recovery
You can do this on an indoor trainer
If you do these on a hill on the road, you may not be able to control the rest intervals (descending to the start) so just take as long as you need
Target wattage is 95-105%FTP (see how you feel when you start your warm up)
If you only have heart rate then aim for 90-92%mhr
----------------------
COOL DOWN - 10 MINS
10 mins EZ spinning
Goal here is to ease the legs out after the ride. ,
Planned Time: 1:07

Total Time: 01:10:00
Category: Misc.
Author: Zw426p

Pyramid Hour

Total Time: 01:00:00
Category: Misc.
Author: 607595485@facebook

SweetSpot Over/Unders

Zone 4 Over/Unders- Target 20 minute blocks of sweet-spot work designed to raise the sustained power threshold from beneath. Also will help acclimate to 20 minute sustained efforts- and the "fluctuating" load will keep leg speed variable.

Warm Up: Steady 15 minutes of zone 1 intensity. Keep cadence comfortable but work in some high RPM 1 minute spin ups.

Main Set: (2) 20 minute blocks of SweetSpot Over/Unders. 5 minutes rest between blocks.
-Blocks will each be (5) 4:00 intervals, alternating between 85% and 95% intensity.

Cool Down: 10 minutes at 60%, followed by 5 minutes at 50%

Notes: Self-selected cadence is fine for these intervals. For the WarmUp and CoolDown portion, spin slightly higher than you normally would. Around 100rpm is great.

Total Time: 01:15:00
Category: Sustained Power
Author: HyLine

2 x 20 min Tempo wahooo

Total Time: 01:10:00
Category: Misc.
Author: SCC

SufferFest Angels 2015v12

Bring this workout to life. Get The Sufferfest's Angels training video. Available at www.thesufferfest.com/video-sufferfests/details-angels
Start workout clock when word "Angels" appears on the screen (@ 1:13)

Total Time: 00:55:41
Category: Muscular endurance
Author: paulknellwolf

Ramp Test 4W Increments - 100W Start

Ramp Test 4W Increments - 100W Start

Total Time: 00:12:10
Category: Testing
Author: bikescience