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zone 3 2x20

Tempo intervals on the trainer or outside.
Warm up easy 10-15 min.
Then do 2 x 20 minutes at power/HR zone 3 (2 minute recoveries).
Keep your cadence 85-100.
Easy zone 1 warm down.

Total Time: 01:06:30
Category: Endurance
Author: abutts

Vo2 Max Intervals - Overall Power/Endurance Conditioning

Power = Vo2 max interval with initial sprint to get upt o speed appox 50kph
Steady = Tempo riding between 65% and 90% of MHR depending on fitness. Increase HR as endurance and strength increase
Sprint = full sprint from rolling start @ 30kph
Time Trial = @ lactate or just below with sprint in the last 30 seconds

Total Time: 01:03:00
Category: Sustained Power
Author: Ekib

Endurance Z1 long

Total Time: 01:37:00
Category: Endurance
Author: laurenchandler

Better Cycling - Endurance + 10s Bursts 45min

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 = 280
Warm up 15mins building from 100w up to 250w then have 5mins easy spinning.
-45mins @ 200 watts
**Make the last 8 Seconds of each FIFTH minute an 8 second hard burst. Pick cadence up to 100rpm+ and push up 1-2 gears. You should hit 370-400w. Back off quickly after these and get back to steady endurance effort.
Cool down 5-10mins 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: 01:09:00
Category: Endurance
Author: Witchdoctor

Vo2 Max Ramp Test

Total Time: 00:16:00
Category: Misc.
Author: bgibney

Elite Female 400 watt MAP test

Female 400 watt MAP
Warm up 10mins increasing intensity. 5mins recovery
MAP Start at 75W increasing 5W/20sec until exhaustion.
Warm down easy 15mins

Total Time: 00:35:20
Category: Testing
Author: WattFactory

40 minutes 75%

10 minute warmup
40 minutes @ 75% FTP
5 minute cool down

Total Time: 00:55:00
Category: Sustained Power
Author: mikesven

Ramp Test

Total Time: 00:17:00
Category: Testing
Author: beastofthewoob

Beg. Tempo + Bursts: 20 min Warm-up - 3x12 min Tempo + 10sec Bursts

Beginner Indoor Training Week 2 Day 4:
20 minutes Warm up: 5:00 @ 90RPM increasing to max cadence
3x12 min Tempo, 5 min RBI, every 3 min add a 10 sec out-of-the-saddle acceleration to a max effort

Total Time: 01:24:10
Category: Explosive Power
Author: bsimons14

TheSufferFest.com's The Hunted

Bring this workout to life. Get The Sufferfest's The Hunted training video. Available at www.thesufferfest.com/video-sufferfests/thehunted
Start workout clock when words "The Hunted" appear on the screen (@ 58 seconds)

Total Time: 01:00:32
Category: Muscular endurance
Author: Ransom