Public Workouts by Rating

6x 30sec Sprints

Total Time: 01:00:00

Category: Misc.

Author: Hammy

5 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
2 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
8 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
7 minutes of Zone 1 at cadence 90 and zone endurance [ERG watts = 55% of FTP]
5 minutes of Zone 1 at cadence 95 and zone recovery [ERG watts = 50% of FTP]

TT_Warmup_25

Total Time: 00:25:00

Category: Misc.

Author: Didi_N

Intervals

1 minute at zone recovery [ERG watts = 37% of FTP]
1 minute at zone recovery [ERG watts = 45% of FTP]
1 minute at zone recovery [ERG watts = 52% of FTP]
2 minutes at zone endurance [ERG watts = 56% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone endurance [ERG watts = 67% of FTP]
1 minute at zone endurance [ERG watts = 75% of FTP]
1 minute at zone endurance [ERG watts = 80% of FTP]
1 minute at zone sub-LT [ERG watts = 84% of FTP]
1 minute at zone sub-LT [ERG watts = 90% of FTP]
1 minute at zone lactate threshold [ERG watts = 95% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone endurance [ERG watts = 56% of FTP]
1 minute at zone VO2-MAX [ERG watts = 118% of FTP]
2 minutes at zone endurance [ERG watts = 56% of FTP]
8 seconds at zone maximal [ERG watts = 226% of FTP]
52 seconds at zone recovery [ERG watts = 37% of FTP]
8 seconds at zone maximal [ERG watts = 226% of FTP]
52 seconds at zone recovery [ERG watts = 37% of FTP]
8 seconds at zone maximal [ERG watts = 226% of FTP]
52 seconds at zone recovery [ERG watts = 37% of FTP]
4 minutes at zone endurance [ERG watts = 56% of FTP]

Advanced Cruise Intervals

Longer threshold intervals with short rest.

4 x 12 minutes.

Total Time: 01:15:00

Category: Muscular endurance

Author: imi_admin

Intervals

10 minutes of warm up at zone recovery
12 minutes at zone lactate threshold
2 minutes at zone recovery
12 minutes at zone lactate threshold
2 minutes at zone recovery
12 minutes at zone lactate threshold
3 minutes at zone recovery
12 minutes at zone lactate threshold
10 minutes of cool down at zone recovery

15x1min

Total Time: 00:50:00

Category: Misc.

Author: laurenchandler

Intervals

2 minutes [ERG watts = 50% of FTP]
2 minutes [ERG watts = 60% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 75% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 75% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 75% of FTP]
5 minutes [ERG watts = 55% of FTP]
1 minute of 1 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 2 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 3 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 4 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 5 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 6 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 7 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 8 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 9 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 10 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 11 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 12 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 13 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 14 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 15 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
5 minutes [ERG watts = 50% of FTP]

4 x 10 threshold

Total Time: 01:10:00

Category: Sustained Power

Author: MTBLuck

Intervals

5 minutes of Warmup 1 at cadence 90 [ERG watts = 56% of FTP]
2 minutes of Warmup 2 at cadence 90 [ERG watts = 65% of FTP]
2 minutes of Warmup 3 at cadence 90 [ERG watts = 74% of FTP]
2 minutes of Warmup 4 at cadence 90 [ERG watts = 60% of FTP]
10 minutes of 10 min. Threshold at cadence 90 [ERG watts = 95% of FTP]
3 minutes of Rest at cadence 90 [ERG watts = 60% of FTP]
10 minutes of 10 min. Threshold at cadence 90 [ERG watts = 95% of FTP]
3 minutes of Rest at cadence 90 [ERG watts = 60% of FTP]
10 minutes of 10 min. Threshold at cadence 90 [ERG watts = 95% of FTP]
3 minutes of Rest at cadence 90 [ERG watts = 60% of FTP]
10 minutes of 10 min. Threshold at cadence 90 [ERG watts = 95% of FTP]
10 minutes of Cooldown at cadence 90 [ERG watts = 50% of FTP]

CX Big Ring Efforts

Warmup 10-15 min easy
5 min max effort zone 5
3 x 10 90% FTP
every 2 minutes 20 sec push hard on the pedals
10 min rest between sets
finish 3 x 1 start efforts
2 min rest between
10-15 min cool down

Total Time: 01:36:00

Category: Speed

Author: abutts

Intervals

15 minutes of Warm Up at cadence 90 to 120 and zone recovery [Fixed resistance 1]
5 minutes of 5 min Max effort at zone maximal [Fixed resistance 2]
2 minutes of 1 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 1 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 Sec Push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 1 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 1 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 1 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
10 minutes of 10 min rest at zone recovery
2 minutes of 2 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 2 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 Sec Push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 2 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 2 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 2 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
10 minutes of 10 min rest at zone recovery
2 minutes of 3 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 3 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 Sec Push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 3 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 3 of 3 10 min 90% push at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 3 of 3 of 10 min push at zone sub-maximal [Fixed resistance 2]
2 minutes of 2 min rest at zone recovery
1 minute of 1 of 3 Start 1 min MAX at zone maximal [Fixed resistance 4]
2 minutes of Rest at zone recovery
1 minute of 2 of 3 Start 1 min MAX at zone maximal [Fixed resistance 4]
2 minutes of Rest at zone recovery
1 minute of 3 of 3 Start 1 min MAX at zone maximal [Fixed resistance 4]
2 minutes of Rest at zone recovery
15 minutes of 15 min CD at zone endurance [Fixed resistance 1]

medio +SFR

Total Time: 01:14:00

Category: Sustained Power

Author: Gneppo

Intervals

7 minutes of riscaldamento at cadence 90 and zone recovery
20 minutes of medio at cadence 95 and zone sub-LT
5 minutes of recupero at cadence 90 and zone recovery
2 minutes of 4 SFR at cadence 40 and zone lactate threshold
2 minutes of 4 SFR at cadence 60 and zone lactate threshold
1 minute of 4 SFR at cadence 100 and zone lactate threshold
3 minutes of recupero at zone recovery
2 minutes of 3 SFR at cadence 40 and zone lactate threshold
2 minutes of 3 SFR at cadence 60 and zone lactate threshold
1 minute of 3 SFR at cadence 100 and zone lactate threshold
3 minutes of recupero at zone recovery
2 minutes of 2 SFR at cadence 40 and zone lactate threshold
2 minutes of 2 SFR at cadence 60 and zone lactate threshold
1 minute of 2 SFR at cadence 100 and zone lactate threshold
3 minutes of recupero at zone recovery
2 minutes of 1 SFR at cadence 40 and zone lactate threshold
2 minutes of 1 SFR at cadence 60 and zone lactate threshold
1 minute of 1 SFR at cadence 100 and zone lactate threshold
3 minutes of recupero at zone recovery
2 minutes of 0 SFR at cadence 40 and zone lactate threshold
2 minutes of 0 SFR at cadence 60 and zone lactate threshold
1 minute of 0 SFR at cadence 100 and zone lactate threshold
5 minutes of recupero at zone recovery

Ride Fit Smokin' Joe

Experience "real ride" action by getting the Ride Fit Smokin' Joe training video from http://www.ride-fit.com/Shopping/Ride-Fit-Smokin-Joe.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.

Total Time: 00:42:42

Category: Strength

Author: Ride-Fit

Intervals

1 minute 57 seconds at zone recovery [ERG watts = 39% of FTP]
1 minute 45 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone sub-maximal [ERG watts = 126% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone endurance [ERG watts = 64% of FTP]
1 minute at zone sub-maximal [ERG watts = 126% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone endurance [ERG watts = 64% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone sub-maximal [ERG watts = 126% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone endurance [ERG watts = 64% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone sub-maximal [ERG watts = 126% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone endurance [ERG watts = 64% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone sub-maximal [ERG watts = 126% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone endurance [ERG watts = 64% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone sub-LT [ERG watts = 93% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone sub-maximal [ERG watts = 142% of FTP]
4 minutes at zone recovery [ERG watts = 51% of FTP]

Six minutes of pain - 2 x ( 3 x (1min@150%FTP / 1 min Rest))

Warm up:
# 5 minutes @ 50% FTP
# 5 minutes @ 60% FTP
# 5.5 minutes @ 70% FTP (including 3 x 30sec bursts)
# 5 minutes @ 55% FTP
First Set:
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP

Recovery:
# 3 minutes @ 45% FTP

Second Set:
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP
# 1 minute @ 45% FTP
# 1 minute @ 150% FTP

Cool Down:
# 10 minutes @ 50% FTP

Total Time: 00:43:30

Category: Misc.

Author: silicon

Intervals

5 minutes of Warm Up - 5 minutes @ 50% FTP [ERG watts = 50% of FTP]
5 minutes of Warm Up - 5 minutes @ 60% FTP [ERG watts = 60% of FTP]
30 seconds of Burst 30 sec 100%FTP [ERG watts = 100% of FTP]
2 minutes of Warm Up - 2 minutes @ 70% FTP [ERG watts = 70% of FTP]
30 seconds of Burst 30 sec 100%FTP [ERG watts = 100% of FTP]
2 minutes of Warm Up - 2 minutes @ 70% FTP [ERG watts = 70% of FTP]
30 seconds of Burst 30 sec 100%FTP [ERG watts = 100% of FTP]
5 minutes of Warm Up - 5 minutes @ 55% FTP [ERG watts = 55% of FTP]
1 minute of 1 minute @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minutes @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minutes @ 150% FTP [ERG watts = 150% of FTP]
3 minutes of Recovery - 3 minutes @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minute @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minute @ 150% FTP [ERG watts = 150% of FTP]
1 minute of Recovery - 1 minute @ 45% FTP [ERG watts = 45% of FTP]
1 minute of 1 minute @ 150% FTP - Last One! [ERG watts = 150% of FTP]
10 minutes of Warm down - 10 minutes @ 50% FTP [ERG watts = 50% of FTP]

Coach Sufferfest Local Hero

This is my rebuild of Sufferfest Local Hero. It's designed for Kickr.

Total Time: 01:18:47

Category: Misc.

Author: erutangis

Intervals

1 minute 30 seconds at zone recovery [ERG watts = 20% of FTP]
2 minutes 18 seconds at zone recovery [ERG watts = 30% of FTP]
5 minutes 2 seconds at zone recovery [ERG watts = 50% of FTP]
34 seconds at zone recovery [ERG watts = 30% of FTP]
16 seconds at zone recovery [ERG watts = 50% of FTP]
31 seconds at zone endurance [ERG watts = 75% of FTP]
29 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute 1 seconds at zone endurance [ERG watts = 75% of FTP]
44 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 40 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 17 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 25 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
41 seconds at zone sub-LT [ERG watts = 91% of FTP]
3 minutes 19 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute 20 seconds at zone super-LT [ERG watts = 100% of FTP]
1 minute 38 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 10 seconds at zone recovery [ERG watts = 35% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 10 seconds at zone recovery [ERG watts = 35% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 15 seconds at zone recovery [ERG watts = 35% of FTP]
13 seconds at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes 49 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
2 minutes 11 seconds at zone recovery [ERG watts = 35% of FTP]
2 minutes 59 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 43 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
45 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
15 seconds at zone sub-maximal [ERG watts = 130% of FTP]
1 minute 52 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
35 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
15 seconds at zone sub-maximal [ERG watts = 130% of FTP]
53 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
41 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
16 seconds at zone sub-maximal [ERG watts = 130% of FTP]
1 minute 3 seconds at zone recovery [ERG watts = 35% of FTP]
1 minute at zone sub-LT [ERG watts = 91% of FTP]
39 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
16 seconds at zone sub-maximal [ERG watts = 130% of FTP]
47 seconds at zone recovery [ERG watts = 35% of FTP]

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Public Workouts by Rating

6x 30sec Sprints

TT_Warmup_25

Advanced Cruise Intervals

15x1min

4 x 10 threshold

CX Big Ring Efforts

medio +SFR

Ride Fit Smokin' Joe

Six minutes of pain - 2 x ( 3 x (1min@150%FTP / 1 min Rest))

Coach Sufferfest Local Hero

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