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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 To learn more about the exciting Ride Fit series of indoor cycle training workouts visit
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
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
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
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