Public Workouts by Rating

Russian Steps

100 per cent all-out efforts followed by really steady recovery and are great to add on to the end of a session. This session, despite being short, will hurt and isn’t for the faint-hearted. Give yourself at least 5min recovery between sets if you want to do more than one set.
Read more at http://www.cyclingweekly.co.uk/fitness/training/turbo-training-sessions-...

Total Time: 00:08:00

Category: Speed endurance

Author: simond

Intervals

15 seconds of Flat Out with heart rate maximal
45 seconds of Recover with heart rate recovery
30 seconds of Flat Out with heart rate maximal
30 seconds of Recover with heart rate recovery
45 seconds of Flat Out with heart rate maximal
15 seconds of Recover with heart rate recovery
1 minute of Flat Out with heart rate maximal
1 minute of Recover with heart rate recovery
45 seconds of Flat Out with heart rate maximal
15 seconds of Recover with heart rate recovery
30 seconds of Flat Out with heart rate maximal
30 seconds of Recover with heart rate recovery
15 seconds of Flat Out with heart rate maximal
45 seconds of Recover with heart rate recovery

30/30 10 sets

Total Time: 00:45:00

Category: Speed endurance

Author: Aesc

Intervals

15 minutes of Spin Up at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
30 seconds of Recover at zone endurance
30 seconds of Sprint
20 minutes 30 seconds of Recover and ride on at zone endurance

TheSufferFest.com's Local Hero

Bring this workout to life. Get The Sufferfest's Local Hero training video. Available at www.thesufferfest.com/video-sufferfests/local-hero
Start workout clock when words "Local Hero" appear on the screen (@ 1:20)

Total Time: 01:24:01

Category: Speed endurance

Author: Ransom

Intervals

2 minutes 23 seconds at zone endurance [ERG watts = 63% of FTP]
5 minutes 57 seconds at zone endurance [ERG watts = 76% of FTP]
32 seconds at zone sub-LT [ERG watts = 89% of FTP]
28 seconds at zone lactate threshold [ERG watts = 95% of FTP]
59 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 3 seconds at zone sub-LT [ERG watts = 89% of FTP]
44 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 39 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 3 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 55 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 3 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 3 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 12 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 2 seconds at zone super-LT [ERG watts = 101% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 2 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 12 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 13 seconds at zone endurance [ERG watts = 63% of FTP]
59 seconds at zone super-LT [ERG watts = 101% of FTP]
58 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 3 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone VO2-MAX [ERG watts = 108% of FTP]
52 seconds at zone super-LT [ERG watts = 101% of FTP]
3 minutes 7 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 20 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 38 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 10 seconds at zone endurance [ERG watts = 63% of FTP]
3 minutes 3 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 7 seconds at zone endurance [ERG watts = 63% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 15 seconds at zone endurance [ERG watts = 63% of FTP]
13 seconds at zone sub-maximal [ERG watts = 127% of FTP]
2 minutes 50 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 11 seconds at zone endurance [ERG watts = 63% of FTP]
2 minutes 59 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 41 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute at zone super-LT [ERG watts = 101% of FTP]
47 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
20 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 47 seconds at zone endurance [ERG watts = 63% of FTP]
59 seconds at zone super-LT [ERG watts = 101% of FTP]
34 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone sub-maximal [ERG watts = 140% of FTP]
51 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute at zone super-LT [ERG watts = 101% of FTP]
43 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
16 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 1 seconds at zone super-LT [ERG watts = 101% of FTP]
39 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
48 seconds at zone endurance [ERG watts = 63% of FTP]
6 minutes 35 seconds at zone recovery [ERG watts = 50% of FTP]

Rampe 5 X de 75 @95% FTP + 20 min @80%

Total Time: 01:32:00

Category: Sustained Power

Author: Pine41

Intervals

10 minutes of Warmup 1 at cadence 100 [ERG watts = 50% of FTP]
5 minutes of Warmup 2 at cadence 100 [ERG watts = 55% of FTP]
1 minute of Polti 1 at cadence 100 [ERG watts = 75% of FTP]
1 minute of Polti 2 at cadence 100 [ERG watts = 80% of FTP]
1 minute of Polti 3 at cadence 100 [ERG watts = 85% of FTP]
1 minute of Polti 4 at cadence 100 [ERG watts = 90% of FTP]
1 minute of Polti 5 at cadence 100 [ERG watts = 95% of FTP]
4 minutes of Erholung 1 at cadence 100 [ERG watts = 50% of FTP]
1 minute of Polti 1 at cadence 100 [ERG watts = 75% of FTP]
1 minute of Polti 2 at cadence 100 [ERG watts = 80% of FTP]
1 minute of Polti 3 at cadence 100 [ERG watts = 85% of FTP]
1 minute of Polti 4 at cadence 100 [ERG watts = 90% of FTP]
1 minute of Polti 5 at cadence 100 [ERG watts = 95% of FTP]
4 minutes of Erholung 2 at cadence 100 [ERG watts = 50% of FTP]
1 minute of Polti 1 at cadence 100 [ERG watts = 75% of FTP]
1 minute of Polti 2 at cadence 100 [ERG watts = 80% of FTP]
1 minute of Polti 3 at cadence 100 [ERG watts = 85% of FTP]
1 minute of Polti 4 at cadence 100 [ERG watts = 90% of FTP]
1 minute of Polti 5 at cadence 100 [ERG watts = 95% of FTP]
4 minutes of Erholung 3 at cadence 100 [ERG watts = 50% of FTP]
1 minute of Polti 1 at cadence 100 [ERG watts = 75% of FTP]
1 minute of Polti 2 at cadence 100 [ERG watts = 80% of FTP]
1 minute of Polti 3 at cadence 100 [ERG watts = 85% of FTP]
1 minute of Polti 4 at cadence 100 [ERG watts = 90% of FTP]
1 minute of Polti 5 at cadence 100 [ERG watts = 95% of FTP]
4 minutes of Erholung 4 at cadence 100 [ERG watts = 50% of FTP]
1 minute of Polti 1 at cadence 100 [ERG watts = 75% of FTP]
1 minute of Polti 2 at cadence 100 [ERG watts = 80% of FTP]
1 minute of Polti 3 at cadence 100 [ERG watts = 85% of FTP]
1 minute of Polti 4 at cadence 100 [ERG watts = 90% of FTP]
1 minute of Polti 5 at cadence 100 [ERG watts = 95% of FTP]
4 minutes of Erholung 5 at cadence 100 [ERG watts = 55% of FTP]
20 minutes of Tempo [ERG watts = 80% of FTP]
12 minutes of Cooldown at cadence 100 [ERG watts = 50% of FTP]

HIT 7x1

High Intensity Training

Total Time: 00:41:00

Category: Strength

Author: velociped77

Intervals

5 minutes of Warm up at zone endurance [ERG watts = 60% of FTP]
1 minute of 1. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 1. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 2. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 2. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 3. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 3. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 4. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 4. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 5. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 5. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 6. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 6. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 7. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
5 minutes of Slow down at zone recovery [ERG watts = 55% of FTP]

tempo cadence power work

2 hr plus 90 minutes tempo work

Total Time: 02:05:00

Category: Sustained Power

Author: abutts

Intervals

15 minutes of warm up [Fixed resistance 1]
5 minutes of blow out at zone lactate threshold
30 minutes of normal cadence [ERG watts = 78% of FTP]
15 minutes of 15 below avg [ERG watts = 78% of FTP]
30 minutes of normal cadence [ERG watts = 78% of FTP]
15 minutes of 15 above avd [ERG watts = 78% of FTP]
15 minutes of cool down [Fixed resistance 1]

4Z3x6r4

Total Time: 00:47:00

Category: Sustained Power

Author: RedCedar

Intervals

5 minutes at zone endurance [ERG watts = 75% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
6 minutes at zone lactate threshold [ERG watts = 98% of FTP]
4 minutes at zone recovery [ERG watts = 50% of FTP]
6 minutes at zone lactate threshold [ERG watts = 98% of FTP]
4 minutes at zone recovery [ERG watts = 50% of FTP]
6 minutes at zone lactate threshold [ERG watts = 98% of FTP]
4 minutes at zone recovery [ERG watts = 50% of FTP]
10 minutes at zone endurance [ERG watts = 75% of FTP]

One hour M2 Muscular endurance 3 x 9min, zone 4-5

Total Time: 01:00:00

Category: Muscular endurance

Author: dustinflint

Intervals

10 minutes of Warm up
5 minutes of Zone 2 with heart rate endurance
9 minutes of Zone 4, 5 interval with heart rate sub-LT
3 minutes of Zone 2 with heart rate endurance
9 minutes of Zone 4, 5 interval with heart rate sub-LT
3 minutes of Zone 2 with heart rate endurance
9 minutes of Zone 4, 5 interval with heart rate sub-LT
12 minutes of Cool Down with heart rate recovery

SS4 Aero Position

8 x 3 in aero positon at 95 rpm

Total Time: 01:10:00

Category: Technique

Author: Markchandler

Intervals

5 minutes of Pedal Easy [ERG watts = 50% of FTP]
5 minutes of 30s seated/30s standing [ERG watts = 80% of FTP]
6 minutes of Alt R/L leg workload [ERG watts = 60% of FTP]
4 minutes of Scrape Mud [ERG watts = 70% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
5 minutes of Cool Down at cadence 100 [ERG watts = 50% of FTP]

Better Cycling - Sweet Spot / Threshold 40min

This workout has been created to work at a percentage of your FTP - So as long as your FTP is correctly set in the iMi App then the wattage figures will automatically adjust to your training level
Assuming FTP = 280
-15mins Warm up build from 100w-280w + 5mins easy spinning.
-40mins block of effort doing 3mins @ 250-260w + 2mins @ 270-280w for the duration (no recovery sections).
-Cool down 5-10mins easy spinning ~180w

Better Cycling
http://www.bettercycling.co.uk
Welcome to Better Cycling - cycling training from Mike Wilson and Iain Grant.
The Better Cycling team have the ideal mix of both scientific and competitive backgrounds. They bring outstanding experience in cycle / triathlon coaching, fitness assessments and Retul bike fitting.

Total Time: 01:00:00

Category: Sustained Power

Author: Witchdoctor

Intervals

Block: 15 min warm up

1 minute of 50% FTP [ERG watts = 50% of FTP]
1 minute of 55% FTP [ERG watts = 55% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 65% FTP [ERG watts = 65% of FTP]
1 minute of 70% FTP [ERG watts = 70% of FTP]
1 minute of 75% FTP [ERG watts = 75% of FTP]
1 minute of 80% FTP [ERG watts = 80% of FTP]
1 minute of 85% FTP [ERG watts = 85% of FTP]
1 minute of 90% FTP [ERG watts = 90% of FTP]
1 minute of 95% FTP [ERG watts = 95% of FTP]
1 minute of 100% FTP [ERG watts = 100% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]

Block: Main Block

3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]

5 minutes of Warm Down [ERG watts = 54% of FTP]

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Public Workouts by Rating

Russian Steps

30/30 10 sets

TheSufferFest.com's Local Hero

Rampe 5 X de 75 @95% FTP + 20 min @80%

HIT 7x1

tempo cadence power work

4Z3x6r4

One hour M2 Muscular endurance 3 x 9min, zone 4-5

SS4 Aero Position

Better Cycling - Sweet Spot / Threshold 40min

Block: 15 min warm up

Block: Main Block

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