Public Workouts by Rating

Hatfield

2nd attempt at creating a workout that feels more like a ride. Hatfield Rd at Scioto Trails

Total Time: 00:30:00

Category: Misc.

Author: mdwhaley

Intervals

1 minute 30 seconds of Warmup [ERG watts = 30% of FTP]

Block: 199 A Climb

20 seconds [ERG watts = 75% of FTP]
10 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 200% of FTP]
10 seconds [ERG watts = 100% of FTP]
20 seconds [ERG watts = 75% of FTP]
10 seconds [ERG watts = 50% of FTP]
20 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 150% of FTP]
5 seconds [ERG watts = 175% of FTP]
5 seconds [ERG watts = 200% of FTP]
5 seconds [ERG watts = 175% of FTP]
10 seconds [ERG watts = 150% of FTP]
10 seconds [ERG watts = 125% of FTP]
15 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 75% of FTP]
20 seconds [ERG watts = 100% of FTP]
15 seconds [ERG watts = 125% of FTP]
10 seconds [ERG watts = 150% of FTP]
5 seconds [ERG watts = 175% of FTP]
5 seconds [ERG watts = 200% of FTP]
5 seconds [ERG watts = 175% of FTP]
20 seconds [ERG watts = 150% of FTP]
10 seconds [ERG watts = 125% of FTP]
10 seconds [ERG watts = 150% of FTP]
20 seconds [ERG watts = 125% of FTP]
10 seconds [ERG watts = 150% of FTP]
10 seconds [ERG watts = 125% of FTP]
20 seconds [ERG watts = 100% of FTP]

Block: Hatfield Rollers

30 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 50% of FTP]
1 minute [ERG watts = 25% of FTP]
30 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 50% of FTP]
1 minute [ERG watts = 25% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 150% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 25% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 25% of FTP]
10 seconds [ERG watts = 75% of FTP]
20 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 200% of FTP]
10 seconds [ERG watts = 100% of FTP]
1 minute [ERG watts = 50% of FTP]

Block: Hatfield Rollers

30 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 50% of FTP]
1 minute [ERG watts = 25% of FTP]
30 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 50% of FTP]
1 minute [ERG watts = 25% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 150% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 25% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 25% of FTP]
10 seconds [ERG watts = 75% of FTP]
20 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 200% of FTP]
10 seconds [ERG watts = 100% of FTP]
1 minute [ERG watts = 50% of FTP]

Block: Hatfield Descent

35 seconds [ERG watts = 100% of FTP]
5 seconds [ERG watts = 200% of FTP]
5 seconds [ERG watts = 250% of FTP]
5 seconds [ERG watts = 200% of FTP]
10 seconds [ERG watts = 150% of FTP]
20 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 75% of FTP]
2 minutes [ERG watts = 50% of FTP]
2 minutes [ERG watts = 25% of FTP]

Warm Up

Total Time: 00:19:00

Category: Misc.

Author: uk0ee6

Intervals

5 minutes of Start at cadence 90
2 minutes of 95 at cadence 95
2 minutes of 100 at cadence 100
2 minutes of 105 at cadence 105
1 minute 30 seconds of 110 at cadence 110
30 seconds of 120 at cadence 120
1 minute of 90 at cadence 90
6 seconds of Max at cadence Max
1 minute of 90 at cadence 90
6 seconds of Max at cadence Max
1 minute of 90 at cadence 90
6 seconds of Max at cadence Max
2 minutes 42 seconds of 90 at cadence 90

Rides: Southern California

Attempt to put an ERG workout for Rides: Southern California DVD.

Start the workout when the ride map disappears from the screen.

http://endurancefilms.com/store/RIDES-SOUTHERN-CALIFORNIA.html

Total Time: 00:53:39

Category: Endurance

Author: drpleishner

Intervals

2 minutes 48 seconds of RPE 5 at cadence 80 to 100 and zone recovery
2 minutes 10 seconds of RPE 6 at cadence 80 to 110 and zone endurance
55 seconds of RPE 7 at cadence 80 to 110 and zone sub-LT
1 minute 53 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
26 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
3 minutes 9 seconds of RPE 7 at cadence 60 to 80 and zone sub-LT
20 seconds of Standing RPE 9 at cadence 60 to 80 and zone sub-maximal
1 minute 13 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
2 minutes 8 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
1 minute 51 seconds of RPE 6 at cadence 80 to 110 and zone endurance
1 minute 54 seconds of RPE 7 at cadence 60 to 80 and zone sub-LT
1 minute 5 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
1 minute 14 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
31 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
49 seconds of RPE 7 at cadence 60 to 80 and zone sub-LT
43 seconds of RPE 6 at cadence 80 to 100 and zone endurance
14 seconds of RPE 7 at cadence 80 to 110 and zone sub-LT
27 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
49 seconds of RPE 6 at cadence 80 to 110 and zone endurance
7 minutes 31 seconds of RPE 7 at cadence 80 to 110 and zone sub-LT
6 minutes 15 seconds of RPE 8 at cadence 80 to 110 and zone lactate threshold
24 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
1 minute 44 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
21 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
1 minute 26 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
16 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
43 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
31 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
5 minutes 15 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
39 seconds of RPE 9 at cadence 60 to 80 and zone VO2-MAX
53 seconds of Stand RPE 9 at cadence 60 to 80 and zone sub-maximal
38 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
2 minutes 24 seconds of RPE 5 at cadence 60 to 80 and zone recovery

Better Cycling - Sweet Spot 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 = 280

Warm Up: 12mins Build from 100-280w + 5mins easy spinning

Main Set:
5mins @ 100% FTP + 5mins recover
2x10mins @ 94% FTP + 5mins recovery between.

Cool down with 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: 01:00:00

Category: Speed endurance

Author: Witchdoctor

Intervals

Block: Warm Up

1 minute of 56% FTP [ERG watts = 56% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 64% FTP [ERG watts = 64% of FTP]
1 minute of 68% FTP [ERG watts = 68% of FTP]
1 minute of 72% FTP [ERG watts = 72% of FTP]
1 minute of 76% FTP [ERG watts = 76% of FTP]
1 minute of 80% FTP [ERG watts = 80% of FTP]
1 minute of 84% FTP [ERG watts = 84% of FTP]
1 minute of 88% FTP [ERG watts = 88% of FTP]
1 minute of 92% FTP [ERG watts = 92% of FTP]
1 minute of 96% FTP [ERG watts = 96% of FTP]
1 minute of 100% FTP [ERG watts = 100% of FTP]
5 minutes of 56% FTP [ERG watts = 56% of FTP]

Block: Main Block

5 minutes of 100% FTP [ERG watts = 100% of FTP]
5 minutes of Easy Spinning [ERG watts = 60% of FTP]
10 minutes of 94% FTP [ERG watts = 94% of FTP]
5 minutes of Easy Spinning [ERG watts = 60% of FTP]
10 minutes of 94% FTP [ERG watts = 94% of FTP]

Block: Warm Down

8 minutes of Warm Down [ERG watts = 54% of FTP]

45 Min Indoor training

Total Time: 00:43:30

Category: Speed endurance

Author: peteodea

Intervals

10 minutes of Warm up at zone recovery
1 minute 20 seconds of Go at zone sub-maximal
1 minute 10 seconds of Rest at zone recovery
1 minute 30 seconds of Go at zone sub-maximal
1 minute 10 seconds of Rest at zone recovery
1 minute 20 seconds of Go at zone sub-maximal
1 minute 15 seconds of Rest at zone recovery
1 minute 10 seconds of Go at zone sub-maximal
2 minutes of Rest at zone recovery
1 minute 15 seconds of Go at zone sub-maximal
1 minute 30 seconds of Rest at zone recovery
1 minute 10 seconds of Go at zone sub-maximal
1 minute 35 seconds of Rest at zone recovery
1 minute 15 seconds of Go at zone sub-maximal
6 minutes 15 seconds of Rest at zone recovery
40 seconds of Go at zone maximal
30 seconds of Rest at zone recovery
40 seconds of Go at zone maximal
30 seconds of Rest at zone recovery
40 seconds of Go at zone maximal
30 seconds of Rest at zone recovery
40 seconds of Go at zone maximal
30 seconds of Rest at zone recovery
40 seconds of Go at zone maximal
30 seconds of Rest at zone recovery

Block: Go

15 seconds of level 6 at zone maximal
15 seconds of level 5 at zone sub-maximal

15 seconds of level 6 at zone maximal
3 minutes of Cool Down at zone recovery

Tabata Classic double

This workout is adapted from the book The One-Minute Workout by Martin Gibala. It's simply double the original workout. Tabata training was developed by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo. It's a timed interval method that alternates between 20-second intervals performed at maximum effort and 10-second stages of rest, repeated eight times for the ultimate exhaustive four-minute workout.

Total Time: 00:14:40

Category: Misc.

Author: cabopc

Intervals

3 minutes of warmup at zone endurance
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
2 minutes of cool down at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
2 minutes of cool down at zone recovery

Ramp From Threshold

10 min ramp-up from FTP

Total Time: 00:56:00

Category: Misc.

Author: laurenchandler

Intervals

15 minutes of Warmup [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]

1 minute [ERG watts = 100% of FTP]

1 minute [ERG watts = 102% of FTP]

1 minute [ERG watts = 104% of FTP]

1 minute [ERG watts = 106% of FTP]

1 minute [ERG watts = 108% of FTP]

1 minute [ERG watts = 110% of FTP]

1 minute [ERG watts = 112% of FTP]

1 minute [ERG watts = 114% of FTP]

1 minute [ERG watts = 116% of FTP]

1 minute [ERG watts = 118% of FTP]

5 minutes of Recover [ERG watts = 65% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]

1 minute [ERG watts = 100% of FTP]

1 minute [ERG watts = 104% of FTP]

1 minute [ERG watts = 108% of FTP]

1 minute [ERG watts = 112% of FTP]

1 minute [ERG watts = 116% of FTP]

1 minute [ERG watts = 120% of FTP]

10 minutes of Cooldown [ERG watts = 60% of FTP]

2 x 40 Tempo Workout 2

Total Time: 01:40:00

Category: Misc.

Author: coachtommy

Intervals

5 minutes of Warmup [ERG watts = 50% of FTP]
5 minutes of Warmup 2 [ERG watts = 60% of FTP]
40 minutes of Tempo [ERG watts = 75% of FTP]
5 minutes of Rest [ERG watts = 50% of FTP]
40 minutes of Tempo [ERG watts = 75% of FTP]
5 minutes of Cooldown

RACE-W3

Total Time: 01:00:00

Category: Misc.

Author: BrandonAmos

Intervals

15 minutes of Warm Up [ERG watts = 70% of FTP]

Block: Fast Pedalling (1/5)

1 minute of Fast Pedalling (1/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (1/5) [ERG watts = 79% of FTP]

Block: Fast Pedalling (2/5)

1 minute of Fast Pedalling (2/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (2/5) [ERG watts = 79% of FTP]

Block: Fast Pedalling (3/5)

1 minute of Fast Pedalling (3/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (3/5) [ERG watts = 79% of FTP]

Block: Fast Pedalling (4/5)

1 minute of Fast Pedalling (4/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (4/5) [ERG watts = 79% of FTP]

Block: Fast Pedalling (5/5)

1 minute of Fast Pedalling (5/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (5/5) [ERG watts = 79% of FTP]

5 minutes of Endurance [ERG watts = 75% of FTP]

Block: Ramp (1/2)

50 seconds of Ramp 80/105 (1/2) [ERG watts = 80% of FTP]
50 seconds of Ramp 85/105 (1/2) [ERG watts = 85% of FTP]
50 seconds of Ramp 90/105 (1/2) [ERG watts = 90% of FTP]
50 seconds of Ramp 95/105 (1/2) [ERG watts = 95% of FTP]
50 seconds of Ramp 100/105 (1/2) [ERG watts = 100% of FTP]
50 seconds of Ramp 105/105 (1/2) [ERG watts = 105% of FTP]
5 minutes of Recovery [ERG watts = 70% of FTP]

Block: Ramp (122)

50 seconds of Ramp 80/105 (2/2) [ERG watts = 80% of FTP]
50 seconds of Ramp 85/105 (2/2) [ERG watts = 85% of FTP]
50 seconds of Ramp 90/105 (2/2) [ERG watts = 90% of FTP]
50 seconds of Ramp 95/105 (2/2) [ERG watts = 95% of FTP]
50 seconds of Ramp 100/105 (2/2) [ERG watts = 100% of FTP]
50 seconds of Ramp 105/105 (2/2) [ERG watts = 105% of FTP]

15 minutes of Cool Down [ERG watts = 70% of FTP]

Trainer Threshold 1

Total Time: 00:56:02

Category: Misc.

Author: 10158947124710237@facebook

Intervals

5 minutes of Warm up at zone recovery
3 minutes of warm 2 at zone endurance
2 minutes of Warm 3 [ERG watts = 90% of FTP]

Block: Internal

5 seconds at zone maximal
55 seconds at zone endurance
10 seconds at zone maximal
50 seconds at zone endurance
15 seconds at zone maximal
45 seconds at zone recovery
20 seconds at zone maximal
40 seconds at zone recovery
25 seconds at zone maximal
35 seconds at zone recovery
30 seconds at zone maximal
30 seconds at zone recovery
35 seconds at zone maximal
25 seconds at zone recovery
40 seconds at zone maximal
20 seconds at zone recovery
45 seconds at zone maximal
15 seconds at zone recovery
50 seconds at zone maximal
10 seconds at zone recovery
55 seconds at zone maximal
5 seconds at zone recovery
1 seconds at zone maximal

2 minutes of recovery at zone recovery
5 minutes of TT
2 minutes of Recover at zone recovery

Block: interval 2

1 seconds at zone maximal
5 seconds at zone recovery
55 seconds at zone maximal
10 seconds at zone recovery
50 seconds at zone maximal
15 seconds at zone recovery
45 seconds at zone maximal
20 seconds at zone recovery
40 seconds at zone maximal
25 seconds at zone recovery
35 seconds at zone maximal
30 seconds at zone recovery
30 seconds at zone maximal
35 seconds at zone recovery
25 seconds at zone maximal
40 seconds at zone recovery
20 seconds at zone maximal
45 seconds at zone recovery
15 seconds at zone maximal
50 seconds at zone endurance
10 seconds at zone maximal
55 seconds at zone endurance
5 seconds at zone maximal

15 minutes of cooldown at zone recovery

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Public Workouts by Rating

Hatfield

Block: 199 A Climb

Block: Hatfield Rollers

Block: Hatfield Rollers

Block: Hatfield Descent

Warm Up

Rides: Southern California

Better Cycling - Sweet Spot Intervals

Block: Warm Up

Block: Main Block

Block: Warm Down

45 Min Indoor training

Block: Go

Tabata Classic double

Ramp From Threshold

2 x 40 Tempo Workout 2

RACE-W3

Block: Fast Pedalling (1/5)

Block: Fast Pedalling (2/5)

Block: Fast Pedalling (3/5)

Block: Fast Pedalling (4/5)

Block: Fast Pedalling (5/5)

Block: Ramp (1/2)

Block: Ramp (122)

Trainer Threshold 1

Block: Internal

Block: interval 2

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