Public Workouts by Rating

Enduro Pyramids

A simple 6.5 min Enduro/sub-LT pyramid, X3 with 2 mins of rest.

Total Time: 00:33:30

Category: Endurance

Author: Ransom

5 minutes of Warm up
2 minutes at zone endurance
1 minute at zone sub-LT
30 seconds at zone lactate threshold
1 minute at zone sub-LT
2 minutes at zone endurance
2 minutes at zone recovery
2 minutes at zone endurance
1 minute at zone sub-LT
30 seconds at zone lactate threshold
1 minute at zone sub-LT
2 minutes at zone endurance
2 minutes at zone recovery
2 minutes at zone endurance
1 minute at zone sub-LT
30 seconds at zone lactate threshold
1 minute at zone sub-LT
2 minutes at zone endurance
5 minutes of Cool down

VO2 Start Effort and hold

Total Time: 01:16:00

Category: Explosive Power

Author: jack_cycling

Intervals

5 minutes of Warm up at cadence 100 and zone recovery
5 minutes of Warm up at cadence 100 and zone endurance
1 minute of Warm up at cadence 90 and zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
5 minutes of recovery at zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
5 minutes of recovery at zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
5 minutes of recovery at zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
5 minutes of recovery at zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
5 minutes of recovery at zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
10 minutes of Cool Down at zone recovery

Sufferfest Nine Hammers

Available at http://www.thesufferfest.com/training-video/nine-hammers-dec-18/
Start workout clock when words "Nine Hammers" appear on the screen (@ 1:12)

Total Time: 00:58:39

Category: Speed

Author: sfield

Intervals

1 minute 33 seconds of Warmup RPE 3 [ERG watts = 56% of FTP]
59 seconds of Warmup RPE 4 [ERG watts = 70% of FTP]
17 seconds of Warmup RPE 8 [ERG watts = 105% of FTP]
32 seconds of Warmup RPE 5 [ERG watts = 80% of FTP]
16 seconds of Warmup RPE 6 [ERG watts = 85% of FTP]
21 seconds of Warmup RPE 5 [ERG watts = 80% of FTP]
10 seconds of Warmup RPE 9 [ERG watts = 120% of FTP]
1 minute of Warmup RPE 6 [ERG watts = 85% of FTP]
30 seconds of Warmup RPE 2 [ERG watts = 50% of FTP]
10 seconds of Warmup RPE 9.5 [ERG watts = 130% of FTP]
1 minute of Warmup RPE 7.5 [ERG watts = 100% of FTP]
1 minute 30 seconds of Easy RPE 3 [ERG watts = 56% of FTP]
1 minute of Hammer 1 -RPE 8 [ERG watts = 105% of FTP]
2 minutes of Hammer 1 -RPE 7.5 [ERG watts = 100% of FTP]
30 seconds of Hammer 1 -RPE 9 [ERG watts = 120% of FTP]
34 seconds of Hammer 1 -RPE 7 [ERG watts = 95% of FTP]
26 seconds of Hammer 1 -RPE 7.5 [ERG watts = 100% of FTP]
2 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
19 seconds of Hammer 2 -RPE 9 [ERG watts = 120% of FTP]
5 seconds of Hammer 2 -RPE 8 [ERG watts = 105% of FTP]
4 seconds of Hammer 2 -RPE 10 [ERG watts = 140% of FTP]
7 seconds of Hammer 2 -RPE 8 [ERG watts = 105% of FTP]
4 seconds of Hammer 2 -RPE 10 [ERG watts = 140% of FTP]
21 seconds of Hammer 2 -RPE 9 [ERG watts = 120% of FTP]
1 minute of Hammer 2 -RPE 8 [ERG watts = 105% of FTP]
44 seconds of Hammer 2 -RPE 9 [ERG watts = 120% of FTP]
16 seconds of Hammer 2 -RPE 10 [ERG watts = 140% of FTP]
2 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
59 seconds of Hammer 3 -RPE 7 [ERG watts = 95% of FTP]
16 seconds of Hammer 3 -RPE 10 [ERG watts = 140% of FTP]
30 seconds of Hammer 3 -RPE 7 [ERG watts = 95% of FTP]
1 minute 45 seconds of Hammer 3 -RPE 9 [ERG watts = 120% of FTP]
2 minutes 30 seconds of Easy RPE 3 [ERG watts = 56% of FTP]
1 minute 30 seconds of Hammer 4 -RPE 7 [ERG watts = 95% of FTP]
1 minute 30 seconds of Hammer 4 -RPE 7.5 [ERG watts = 100% of FTP]
1 minute 30 seconds of Hammer 4 -RPE 8 [ERG watts = 105% of FTP]
2 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
2 minutes 44 seconds of Hammer 5 -RPE 9 [ERG watts = 120% of FTP]
16 seconds of Hammer 5 -RPE 10 [ERG watts = 140% of FTP]
1 minute 30 seconds of Easy RPE 2 [ERG watts = 50% of FTP]
1 minute of Hammer 6 -RPE 9 [ERG watts = 120% of FTP]
29 seconds of Hammer 6 -RPE 8 [ERG watts = 105% of FTP]
1 minute of Hammer 6 -RPE 9 [ERG watts = 120% of FTP]
31 seconds of Hammer 6 -RPE 8 [ERG watts = 105% of FTP]
3 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
2 minutes 59 seconds of Hammer 7 -RPE 7.5 [ERG watts = 100% of FTP]
2 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
30 seconds of Hammer 8 -RPE 10 [ERG watts = 140% of FTP]
5 seconds of Hammer 8 -RPE 8 [ERG watts = 105% of FTP]
12 seconds of Hammer 8 -RPE 10 [ERG watts = 150% of FTP]
1 minute 14 seconds of Hammer 8 -RPE 8 [ERG watts = 105% of FTP]
59 seconds of Hammer 8 -RPE 9 [ERG watts = 120% of FTP]
1 minute 31 seconds of Easyish RPE 5 [ERG watts = 80% of FTP]
1 minute of Hammer 9 -RPE 8 [ERG watts = 105% of FTP]
59 seconds of Hammer 9 -RPE 9 [ERG watts = 120% of FTP]
1 minute 1 seconds of Hammer 9 -RPE 10 [ERG watts = 140% of FTP]
3 minutes 21 seconds of Recovery RPE 2 [ERG watts = 50% of FTP]

3x 10min 95pct FTP

Total Time: 01:00:00

Category: Misc.

Author: Hammy

Intervals

5 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
2 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
3 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 55% of FTP]
10 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
10 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
10 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 95% of FTP]
10 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]

Tabata Classic double

This workout is adapted from the book The One-Minute Workout by Martin Gibala. It's simply double the original workout. Tabata training was developed by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo. It's a timed interval method that alternates between 20-second intervals performed at maximum effort and 10-second stages of rest, repeated eight times for the ultimate exhaustive four-minute workout.

Total Time: 00:14:40

Category: Misc.

Author: cabopc

Intervals

3 minutes of warmup at zone endurance
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
2 minutes of cool down at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
2 minutes of cool down at zone recovery

Sub-LT intervals

Decreasing intervals with increasing watt percentage starting with 10 min at 85%, ending with 2 min at 105%.

Total Time: 01:09:00

Category: Endurance

Author: laurenchandler

Intervals

Block: Warm Up

5 minutes [ERG watts = 55% of FTP]
1 minute [ERG watts = 80% of FTP]
1 minute [ERG watts = 60% of FTP]
1 minute [ERG watts = 80% of FTP]
1 minute [ERG watts = 60% of FTP]
1 minute [ERG watts = 80% of FTP]
5 minutes [ERG watts = 60% of FTP]

10 minutes of Interval [ERG watts = 85% of FTP]
5 minutes of Recovery [ERG watts = 60% of FTP]
8 minutes of Interval [ERG watts = 90% of FTP]
4 minutes of Recovery [ERG watts = 60% of FTP]
6 minutes of Interval [ERG watts = 95% of FTP]
3 minutes of Recoery [ERG watts = 60% of FTP]
4 minutes of Interval [ERG watts = 100% of FTP]
2 minutes of Recovery [ERG watts = 60% of FTP]
2 minutes of Interval [ERG watts = 105% of FTP]
10 minutes of Cooldown [ERG watts = 55% of FTP]

VO2 Max intervals - 6 x 3 minutes

Total Time: 00:58:00

Category: Misc.

Author: coachtommy

Intervals

15 minutes of Warmup [ERG watts = 60% of FTP]
3 minutes of Work Interval 1 [ERG watts = 125% of FTP]
3 minutes of Rest Interval [ERG watts = 60% of FTP]
3 minutes of Work Interval 2 [ERG watts = 125% of FTP]
3 minutes of Rest Interval [ERG watts = 60% of FTP]
3 minutes of Work Interval 3 [ERG watts = 125% of FTP]
3 minutes of Rest Interval [ERG watts = 60% of FTP]
3 minutes of Work Interval 4 [ERG watts = 125% of FTP]
3 minutes of Rest Interval [ERG watts = 60% of FTP]
3 minutes of Work Interval 5 [ERG watts = 125% of FTP]
3 minutes of Rest Interval [ERG watts = 60% of FTP]
3 minutes of Work Interval 6 [ERG watts = 125% of FTP]
10 minutes of Cooldown [ERG watts = 60% of FTP]

End-of-race simulation intervals

10 minute warm-up, then:
1) 20 minutes @ 85% FTP (upper Zone 3)
2) 5 minutes @ 70% FTP (upper Zone 2)
3) 5 minutes 100% FTP (upper Zone 4) with the last 30 seconds @ 140+% FTP (all-out sprint)
4) 5 minutes @ 70% FTP (upper Zone 2)
5) 5 minutes 100% FTP (upper Zone 4) with the last 30 seconds @ 140+% FTP (all-out sprint)
Finish with 10 minutes cooldown

Total Time: 01:05:00

Category: Speed

Author: deniskissane

Intervals

5 minutes [ERG watts = 50% of FTP]
10 minutes [ERG watts = 65% of FTP]
20 minutes [ERG watts = 85% of FTP]
5 minutes [ERG watts = 70% of FTP]
4 minutes 30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 70% of FTP]
4 minutes 30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
10 minutes [ERG watts = 50% of FTP]

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

Intervals

Block: Warm Up 1

4 minutes of Warm Up 1 [69 ERG watts]

Block: Warm Up 2

Block: Steady pedalling

Block: Recovery & prep

Block: Ramp Test

3 minutes of Stage 1 [150 ERG watts]
3 minutes of Stage 2 [175 ERG watts]
3 minutes of Stage 3 [200 ERG watts]
3 minutes of Stage 4 [225 ERG watts]
3 minutes of Stage 5 [250 ERG watts]
3 minutes of Stage 6 [275 ERG watts]
3 minutes of Stage 7 [300 ERG watts]
3 minutes of Stage 8 [325 ERG watts]
3 minutes of Stage 9 [350 ERG watts]
3 minutes of Stage 10 [375 ERG watts]
3 minutes of Stage 11 [400 ERG watts]

Block: Recovery

Block: Warm Down

Ride Fit Fiesta Island Fun

Experience "real ride" action by getting the Ride Fit Fiesta Island Fun training video from http://www.ride-fit.com/Shopping/Ride-Fit-Fiesta-Island-Fun.html?source=.... 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: 00:43:40

Category: Recovery

Author: Ride-Fit

Intervals

1 minute 42 seconds of CAD=50, REST=LIGHT/MOD at zone recovery [ERG watts = 37% of FTP]
1 minute of CAD=60, REST=LIGHT/MOD at zone recovery [ERG watts = 49% of FTP]
1 minute of CAD=65, REST=LIGHT/MOD at zone endurance [ERG watts = 56% of FTP]
1 minute of CAD=70, REST=LIGHT/MOD at zone endurance [ERG watts = 64% of FTP]
7 minutes of CAD=80, REST=LIGHT/MOD at zone endurance [ERG watts = 82% of FTP]
7 minutes of CAD=70, REST=LIGHT/MOD at zone endurance [ERG watts = 64% of FTP]
7 minutes of CAD=80, REST=LIGHT/MOD at zone endurance [ERG watts = 82% of FTP]
7 minutes of CAD=70, REST=LIGHT/MOD at zone endurance [ERG watts = 64% of FTP]
7 minutes 10 seconds of CAD=80, REST=LIGHT/MOD at zone endurance [ERG watts = 82% of FTP]
3 minutes 48 seconds of CAD=50, REST=LIGHT/MOD at zone recovery [ERG watts = 37% of FTP]

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Public Workouts by Rating

Enduro Pyramids

VO2 Start Effort and hold

Sufferfest Nine Hammers

3x 10min 95pct FTP

Tabata Classic double

Sub-LT intervals

Block: Warm Up

VO2 Max intervals - 6 x 3 minutes

End-of-race simulation intervals

Loz Ramp Test

Block: Warm Up 1

Block: Warm Up 2

Block: Steady pedalling

Block: Recovery & prep

Block: Ramp Test

Block: Recovery

Block: Warm Down

Ride Fit Fiesta Island Fun

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