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5X5 Bike Intervals - 6 intervals

Total Time: 01:40:00
Category: Misc.
Author: delburro

2 x 10 Sub-LT with Overgear

Total Time: 01:25:00
Category: Misc.
Author: fluxcap

8x 30sec Sprints

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

Test 3min 50w.

Total Time: 00:24:00
Category: Testing
Author: Joker92

Sub-LT intervals

After a 15 or more minutes in zone 2, complete 2x20(5) in zone 3. Power may rise into zone 4 if possible, but HR should remain in zone 3 for the duration of the interval. 2 sets of a 20 min effort and 5 min recovery.

As a variation, cadence is maintained at 50-70 RPM for the duration of the 20 min interval. This further increases muscular endurance and cycling specific strength.

Total Time: 01:50:00
Category: Muscular endurance
Author: bassounds

E1 Rolling Hilly Course

6 x 2 min at 70 rpm at 90%
6 x 3 min at 70 rpm at 95%

Total Time: 01:04:00
Category: Strength
Author: Markchandler

TriVelo FTP Test

warm up
min 20 min build the watts from 50%-70% average @90-100 rpm
3 x 1min efforts @85%/100%/120% watts with 3 min recovery
stay seated and ride @60/rpm
1x8 min effort build the watts from 75%-100% last 2 min at best power
5 min easy roll
then power test
ftp power test /20 min power test
its best to start conservatively
you need to try to hold an even pace across the entire 20 min
not good to start too had and struggle for the last 5 min
you select the watts you think you can hold for 20 select the cadence
20 min easy warm down

Total Time: 01:25:00
Category: Testing
Author: fbn3786

micro Burst

15 min warm up
2x10 min
15sec Max
15sec easy

10 min recovery
10x10 sec sprints
2 min between
15 min cool down

Total Time: 01:24:10
Category: Explosive Power
Author: 1221155554567791@facebook

prova salita

Total Time: 00:58:40
Category: Misc.
Author: Gneppo

Ride Fit Three Times Up, Three Ways Down

Experience "real ride" action by getting the Ride Fit Three Times Up, Three Ways Down 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: 00:56:14
Category: Strength
Author: Ride-Fit