Public Workouts by Rating
Base#1
Winter Endurance Base
For Warm up do 5 minutes @ recovery pace
Then 3x30 sec @ LT with 30 SR followed by 2 minutes easy spin
FTP+ Super Threshold efforts
30 minute warm up followed by 10 x 1min intervals at 120% of FTP, start the interval at full pace out of the saddle until you are wound up then sit and drive it hard for the rest of the inteval. 2 minutes between each interval at recovery pace, cool down at recovery pace to complete ride
CX Micro Burst
15 MIN WU
2x10 (15 on 15 off)secs
5 min rest between set
10x10 sec sprints
2 min rest between
15 min cool down
Ride Fit Warrior
Experience "real ride" action by getting the Ride Fit Warrior training video from http://www.ride-fit.com/Shopping/Ride-Fit-Warrior.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.
Radeon Coaching MAP Ramp Test
2 mins @100 W
2 Mins @200 W
Ramp 25W per minute until failure
SST 3 x 8's mins
Warm Up = 10 mins gradually increase Power up to 80% FTP
Main Set = 60 mins @ 70% with 3 x 8's mins @ 90 - 95% FTP. 5 mins recovery between efforts. 70 – 80 rpm for the efforts muscle the gear
Cool Down = 10 mins @ 70 – 50% FTP