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Cadence Drills

Total Time: 01:00:00
Category: Technique
Author: Jba1234

CP Thr1

Cadence Power Threshold 1 cyclist magazine

Total Time: 00:44:00
Category: Misc.
Author: MMike

Rides: North Carolina

ERG for DVD Video "Rides: North Carolina". Start workout when the ride map disappears from the screen. http://endurancefilms.com/store/RIDES-NORTH-CAROLINA.html

Total Time: 00:59:26
Category: Endurance
Author: drpleishner

Better Cycling - Base Builder

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

We're looking to build up your lower end, base fitness, endurance and Aerobic (fat burning) capacity. Work at:
10mins @ 72% FTP
5mins @ 85% FTP
Repeat for duration

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: 01:11:00
Category: Endurance
Author: Witchdoctor

TrainerRoad - Matanuska

Total Time: 01:45:00
Category: Misc.
Author: PTAmos

Ramp Test 4W Increments - 100W Start

Ramp Test 4W Increments - 100W Start

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

VO2Max Intervals

6x3, 4x2 @VO2Max

Total Time: 01:35:00
Category: Speed endurance
Author: laurenchandler

2 x 20 Threshold intervals (90% FTP)

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

3 sets of 5 x 60 second intervals (60 seconds on; 60 sec recovery)

Warm up very thoroughly; these hurt a bit.
Once warmed up, find a flat to moderately uphill road with no stops for at least a 7-8 minute stretch at high speed.
Begin by pedaling 60 seconds at 120+% FTP. Immediately take 60 seconds easy pedaling (Zone 1 - this will feel really easy at this point, in comparison). After 60 seconds Zone 1 go back to 60 seconds at 120+% FTP. Repeat over and over until you have done 5 x 60-second hard efforts. This is the end of the first work set.
Spin lightly for 4-5 minutes. Then repeat as above for a second work set of 5 x 60-second intervals.
Spin lightly for 4-5 minutes. Then repeat as above for a third work set of 5 x 60-second intervals.
Spin lightly to recover for at least 10 minutes.

Total Time: 01:05:00
Category: Explosive Power
Author: deniskissane

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