Public Workouts by Rating

45 Min Indoor training

Total Time: 00:43:30

Category: Speed endurance

Author: peteodea

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

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

Ride Fit Alpine Challenge

Experience "real ride" action by getting the Ride Fit Alpine Challenge training video from http://www.ride-fit.com/Shopping/Ride-Fit-Alpine-Challenge.html?source=i.... To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile.
Sync. pressing play on the iMobileIntervals app when you hear the first of the tones at 18 seconds on the workout video.
It is recommended that you set "Silence Voice" to ON in the iMobileIntervals app settings.

Total Time: 01:07:44

Category: Speed endurance

Author: Ride-Fit

Intervals

2 minutes 5 seconds at zone recovery [ERG watts = 45% of FTP]
37 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 23 seconds at zone sub-LT [ERG watts = 93% of FTP]
2 minutes 6 seconds at zone sub-LT [ERG watts = 88% of FTP]
23 seconds at zone sub-LT [ERG watts = 93% of FTP]
1 minute 26 seconds at zone super-LT [ERG watts = 99% of FTP]
22 seconds at zone sub-LT [ERG watts = 93% of FTP]
27 seconds at zone sub-LT [ERG watts = 88% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 54 seconds at zone sub-LT [ERG watts = 88% of FTP]
36 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 56 seconds at zone sub-LT [ERG watts = 88% of FTP]
1 minute 17 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
27 seconds at zone endurance [ERG watts = 82% of FTP]
37 seconds at zone super-LT [ERG watts = 99% of FTP]
3 minutes 36 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
2 minutes 28 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 16 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
2 minutes 16 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 11 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
4 minutes 55 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 23 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 44 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
35 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
3 minutes 25 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
12 seconds at zone sub-LT [ERG watts = 88% of FTP]
23 seconds at zone endurance [ERG watts = 73% of FTP]
42 seconds at zone endurance [ERG watts = 71% of FTP]
24 seconds at zone endurance [ERG watts = 73% of FTP]
40 seconds at zone endurance [ERG watts = 71% of FTP]
1 minute 46 seconds at zone endurance [ERG watts = 73% of FTP]
11 seconds at zone super-LT [ERG watts = 99% of FTP]
8 seconds at zone lactate threshold [ERG watts = 96% of FTP]
10 seconds at zone sub-LT [ERG watts = 92% of FTP]
38 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 40 seconds at zone sub-LT [ERG watts = 92% of FTP]
6 minutes 32 seconds at zone lactate threshold [ERG watts = 96% of FTP]
3 minutes 44 seconds at zone sub-LT [ERG watts = 92% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes 16 seconds at zone sub-LT [ERG watts = 92% of FTP]
57 seconds at zone lactate threshold [ERG watts = 96% of FTP]
48 seconds at zone super-LT [ERG watts = 99% of FTP]
35 seconds at zone sub-LT [ERG watts = 93% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 7 seconds at zone sub-maximal [ERG watts = 121% of FTP]
46 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
3 minutes 52 seconds at zone recovery [ERG watts = 51% of FTP]

Goat Ramp Up x6

Total Time: 01:02:15

Category: Strength

Author: moverboy

Intervals

5 minutes of Warmup at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 90% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 100% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 110% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 115% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 120% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 130% of FTP]
3 minutes of Extra Recovery at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 90% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 100% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 110% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 115% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 120% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 130% of FTP]
3 minutes of Extra Recovery at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 90% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 100% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 110% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 115% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 120% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 130% of FTP]
4 minutes of Cool Down at cadence 60 [ERG watts = 60% of FTP]

Leg Opener

Total Time: 01:00:00

Category: Technique

Author: deniskissane

Intervals

20 minutes [ERG watts = 60% of FTP]
1 minute [ERG watts = 107% of FTP]
5 minutes [ERG watts = 90% of FTP]
20 minutes [ERG watts = 60% of FTP]
14 minutes [ERG watts = 50% of FTP]

Cadence Drills

Total Time: 01:00:00

Category: Technique

Author: Jba1234

Intervals

5 minutes of wu 1 at zone recovery
2 minutes of wu 2 at zone endurance
3 minutes of WU 3 at zone endurance

3 minutes of ms 1 - 196 at cadence 100 and zone endurance

2 minutes of ms 2 - 212 at cadence 110 and zone endurance

1 minute of ms 3 - 218 at cadence 120 and zone endurance

2 minutes of ms 4 - 212 at cadence 110 and zone endurance

3 minutes of ms 5 - 196 at cadence 100 and zone endurance

4 minutes of ms 6 - 196 at cadence 90 and zone endurance

3 minutes of ms 1 - 196 at cadence 100 and zone endurance

2 minutes of ms 2 - 212 at cadence 110 and zone endurance

1 minute of ms 3 - 218 at cadence 120 and zone endurance

2 minutes of ms 4 - 212 at cadence 110 and zone endurance

3 minutes of ms 5 - 196 at cadence 100 and zone endurance

4 minutes of ms 6 - 196 at cadence 90 and zone endurance

3 minutes of ms 1 - 196 at cadence 100 and zone endurance

2 minutes of ms 2 - 212 at cadence 110 and zone endurance

1 minute of ms 3 - 218 at cadence 120 and zone endurance

2 minutes of ms 4 - 212 at cadence 110 and zone endurance

3 minutes of ms 5 - 196 at cadence 100 and zone endurance

4 minutes of ms 6 - 196 at cadence 90 and zone endurance

5 minutes of Recovery at zone recovery

Ramp Test 4W Increments - 100W Start

Total Time: 00:12:10

Category: Testing

Author: bikescience

Intervals

10 seconds [100 ERG watts]
10 seconds [104 ERG watts]
10 seconds [108 ERG watts]
10 seconds [112 ERG watts]
10 seconds [116 ERG watts]
10 seconds [120 ERG watts]
10 seconds [124 ERG watts]
10 seconds [128 ERG watts]
10 seconds [132 ERG watts]
10 seconds [136 ERG watts]
10 seconds [140 ERG watts]
10 seconds [144 ERG watts]
10 seconds [148 ERG watts]
10 seconds [152 ERG watts]
10 seconds [156 ERG watts]
10 seconds [160 ERG watts]
10 seconds [164 ERG watts]
10 seconds [168 ERG watts]
10 seconds [172 ERG watts]
10 seconds [176 ERG watts]
10 seconds [180 ERG watts]
10 seconds [184 ERG watts]
10 seconds [188 ERG watts]
10 seconds [192 ERG watts]
10 seconds [196 ERG watts]
10 seconds [200 ERG watts]
10 seconds [204 ERG watts]
10 seconds [208 ERG watts]
10 seconds [212 ERG watts]
10 seconds [216 ERG watts]
10 seconds [220 ERG watts]
10 seconds [224 ERG watts]
10 seconds [228 ERG watts]
10 seconds [232 ERG watts]
10 seconds [236 ERG watts]
10 seconds [240 ERG watts]
10 seconds [244 ERG watts]
10 seconds [248 ERG watts]
10 seconds [252 ERG watts]
10 seconds [256 ERG watts]
10 seconds [260 ERG watts]
10 seconds [264 ERG watts]
10 seconds [268 ERG watts]
10 seconds [272 ERG watts]
10 seconds [276 ERG watts]
10 seconds [280 ERG watts]
10 seconds [284 ERG watts]
10 seconds [288 ERG watts]
10 seconds [292 ERG watts]
10 seconds [296 ERG watts]
10 seconds [300 ERG watts]
10 seconds [304 ERG watts]
10 seconds [308 ERG watts]
10 seconds [312 ERG watts]
10 seconds [316 ERG watts]
10 seconds [320 ERG watts]
10 seconds [324 ERG watts]
10 seconds [328 ERG watts]
10 seconds [332 ERG watts]
10 seconds [336 ERG watts]
10 seconds [340 ERG watts]
10 seconds [344 ERG watts]
10 seconds [348 ERG watts]
10 seconds [352 ERG watts]
10 seconds [356 ERG watts]
10 seconds [360 ERG watts]
10 seconds [364 ERG watts]
10 seconds [368 ERG watts]
10 seconds [372 ERG watts]
10 seconds [376 ERG watts]
10 seconds [380 ERG watts]
10 seconds [384 ERG watts]
10 seconds [388 ERG watts]

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Public Workouts by Rating

45 Min Indoor training

Block: Go

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

Ride Fit Alpine Challenge

Goat Ramp Up x6

Leg Opener

Cadence Drills

Ramp Test 4W Increments - 100W Start

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