Public Workouts by Rating

4 x 8min FTP

Total Time: 01:14:00

Category: Misc.

Author: MichaelSeifert

15 minutes of Warm Up at cadence 80 and zone endurance
8 minutes of FTW at cadence 80 and zone lactate threshold
4 minutes of Recovery at cadence 80 and zone recovery
8 minutes of FTW at cadence 80 and zone lactate threshold
4 minutes of Recovery at zone recovery
8 minutes of FTW at cadence 80 and zone lactate threshold
4 minutes of Recovery at zone recovery
8 minutes of FTW at cadence 80 and zone lactate threshold
15 minutes of Cool Down at cadence 80 and zone endurance

Vo2 Max Intervals - Overall Power/Endurance Conditioning

Power = Vo2 max interval with initial sprint to get upt o speed appox 50kph
Steady = Tempo riding between 65% and 90% of MHR depending on fitness. Increase HR as endurance and strength increase
Sprint = full sprint from rolling start @ 30kph
Time Trial = @ lactate or just below with sprint in the last 30 seconds

Total Time: 01:03:00

Category: Sustained Power

Author: Ekib

Intervals

2 minutes of Warm Up at cadence 100 with heart rate endurance
20 seconds of Sprint at cadence 140 with heart rate maximal
2 minutes of Recovery at cadence 80 with heart rate recovery
20 seconds of Sprint at cadence 140 with heart rate maximal
2 minutes of Recovery at cadence 80 with heart rate recovery
20 seconds of Sprint at cadence 140 with heart rate maximal
2 minutes of Recovery at cadence 80 with heart rate recovery
30 seconds of Power at cadence 110 with heart rate VO2-MAX
30 seconds of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
30 seconds of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
2 minutes of Power at cadence 110 with heart rate VO2-MAX
5 minutes of Steady at cadence 90 with heart rate endurance
2 minutes of Power at cadence 110 with heart rate VO2-MAX
2 minutes of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
30 seconds of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
30 seconds of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
5 minutes of Steady at cadence 90 with heart rate endurance
10 minutes of Time Trial at cadence 90 with heart rate lactate threshold
10 minutes of War Down at cadence 90 with heart rate recovery

Endurance Z1 long

Total Time: 01:37:00

Category: Endurance

Author: laurenchandler

Intervals

2 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 60% of FTP]
10 minutes [ERG watts = 62% of FTP]
20 minutes [ERG watts = 64% of FTP]
20 minutes [ERG watts = 65% of FTP]
20 minutes [ERG watts = 66% of FTP]
10 minutes [ERG watts = 67% of FTP]
10 minutes [ERG watts = 70% of FTP]

Better Cycling - Endurance + 10s Bursts 45min

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
Warm up 15mins building from 100w up to 250w then have 5mins easy spinning.
-45mins @ 200 watts
**Make the last 8 Seconds of each FIFTH minute an 8 second hard burst. Pick cadence up to 100rpm+ and push up 1-2 gears. You should hit 370-400w. Back off quickly after these and get back to steady endurance effort.
Cool down 5-10mins Easy spinning

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: 01:09:00

Category: Endurance

Author: Witchdoctor

Intervals

Block: Warm Up

1 minute of 54% FTP [ERG watts = 54% of FTP]
1 minute of 57% FTP [ERG watts = 57% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 63% FTP [ERG watts = 63% of FTP]
1 minute of 66% FTP [ERG watts = 66% of FTP]
1 minute of 69% FTP [ERG watts = 69% of FTP]
1 minute of 72% FTP [ERG watts = 72% of FTP]
1 minute of 75% FTP [ERG watts = 75% of FTP]
1 minute of 78% FTP [ERG watts = 78% of FTP]
1 minute of 81% FTP [ERG watts = 81% of FTP]
1 minute of 84% FTP [ERG watts = 84% of FTP]
1 minute of 87% FTP [ERG watts = 87% of FTP]
1 minute of 90% FTP [ERG watts = 90% of FTP]
1 minute of 93% FTP [ERG watts = 93% of FTP]
5 minutes of 54% FTP [ERG watts = 54% of FTP]

Block: Main Block

4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]

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

Vo2 Max Ramp Test

Total Time: 00:16:00

Category: Misc.

Author: bgibney

Intervals

2 minutes of Stage 1 [150 ERG watts]
1 minute of Stage 2 [175 ERG watts]
1 minute of Stage 3 [200 ERG watts]
1 minute of Stage 4 [225 ERG watts]
1 minute of Stage 5 [250 ERG watts]
1 minute of Stage 6 [275 ERG watts]
1 minute of Stage 7 [300 ERG watts]
1 minute of Stage 8 [325 ERG watts]
1 minute of Stage 9 [350 ERG watts]
1 minute of Stage 10 [375 ERG watts]
1 minute of Stage 11 [400 ERG watts]
1 minute of Stage 12 [425 ERG watts]
1 minute of Stage 13 [450 ERG watts]
1 minute of Stage 14 [475 ERG watts]
1 minute of Stage 15 [500 ERG watts]

Olympic Glory

Longer intervals at OD intensity to build endurance

Total Time: 01:26:00

Category: Speed endurance

Author: 10156245952186435@facebook

Intervals

7 minutes of Warm up at zone recovery
2 minutes at zone endurance
2 minutes at zone sub-LT
1 minute at zone lactate threshold
1 minute at zone super-LT
30 seconds at zone VO2-MAX
2 minutes 30 seconds at zone recovery
7 minutes of Let the fun start - OD effort [ERG watts = 90% of FTP]
3 minutes of Let’s ramp up to Threshold [ERG watts = 100% of FTP]
5 minutes of Recover at zone recovery
7 minutes of Let the fun start - OD effort [ERG watts = 90% of FTP]
3 minutes of Let’s ramp up to Threshold [ERG watts = 100% of FTP]
5 minutes of Recover at zone recovery
7 minutes of Let the fun start - OD effort [ERG watts = 90% of FTP]
3 minutes of Let’s ramp up to Threshold [ERG watts = 100% of FTP]
5 minutes of Recover at zone recovery
7 minutes of Let the fun start - OD effort [ERG watts = 90% of FTP]
3 minutes of Let’s ramp up to Threshold [ERG watts = 100% of FTP]
5 minutes of Recover at zone recovery
5 minutes of Cool down at zone endurance
5 minutes of Cool Down at zone recovery

Elite Female 400 watt MAP test

Female 400 watt MAP
Warm up 10mins increasing intensity. 5mins recovery
MAP Start at 75W increasing 5W/20sec until exhaustion.
Warm down easy 15mins

Total Time: 00:35:20

Category: Testing

Author: WattFactory

Intervals

Block: Map Test

20 seconds of Ramp [75 ERG watts]
20 seconds of Ramp [80 ERG watts]
20 seconds of Ramp [85 ERG watts]
20 seconds of Ramp [90 ERG watts]
20 seconds of Ramp [95 ERG watts]
20 seconds of Ramp [100 ERG watts]
20 seconds of Ramp [105 ERG watts]
20 seconds of Ramp [110 ERG watts]
20 seconds of Ramp [115 ERG watts]
20 seconds of Ramp [120 ERG watts]
20 seconds of Ramp [125 ERG watts]
20 seconds of Ramp [130 ERG watts]
20 seconds of Ramp [135 ERG watts]
20 seconds of Ramp [140 ERG watts]
20 seconds of Ramp [145 ERG watts]
20 seconds of Ramp [150 ERG watts]
20 seconds of Ramp [155 ERG watts]
20 seconds of Ramp [160 ERG watts]
20 seconds of Ramp [165 ERG watts]
20 seconds of Ramp [170 ERG watts]
20 seconds of Ramp [175 ERG watts]
20 seconds of Ramp [180 ERG watts]
20 seconds of Ramp [185 ERG watts]
20 seconds of Ramp [190 ERG watts]
20 seconds of Ramp [195 ERG watts]
20 seconds of Ramp [200 ERG watts]
20 seconds of Ramp [205 ERG watts]
20 seconds of Ramp [210 ERG watts]
20 seconds of Ramp [215 ERG watts]
20 seconds of Ramp [220 ERG watts]
20 seconds of Ramp [225 ERG watts]
20 seconds of Ramp [230 ERG watts]
20 seconds of Ramp [235 ERG watts]
20 seconds of Ramp [240 ERG watts]
20 seconds of Ramp [245 ERG watts]
20 seconds of Ramp [250 ERG watts]
20 seconds of Ramp [255 ERG watts]
20 seconds of Ramp [260 ERG watts]
20 seconds of Ramp [265 ERG watts]
20 seconds of Ramp [270 ERG watts]
20 seconds of Ramp [280 ERG watts]
20 seconds of Ramp [285 ERG watts]
20 seconds of Ramp [290 ERG watts]
20 seconds of Ramp [295 ERG watts]
20 seconds of Ramp [300 ERG watts]
20 seconds of Ramp [305 ERG watts]
20 seconds of Ramp [310 ERG watts]
20 seconds of Ramp [315 ERG watts]
20 seconds of Ramp [320 ERG watts]
20 seconds of Ramp [325 ERG watts]
20 seconds of Ramp [330 ERG watts]
20 seconds of Ramp [335 ERG watts]
20 seconds of Ramp [340 ERG watts]
20 seconds of Ramp [345 ERG watts]
20 seconds of Ramp [350 ERG watts]
20 seconds of Ramp [355 ERG watts]
20 seconds of Ramp [360 ERG watts]
20 seconds of Ramp [365 ERG watts]
20 seconds of Ramp [370 ERG watts]
20 seconds of Ramp [375 ERG watts]
20 seconds of Ramp [380 ERG watts]

15 minutes of Warmdown at zone recovery

40 minutes 75%

10 minute warmup
40 minutes @ 75% FTP
5 minute cool down

Total Time: 00:55:00

Category: Sustained Power

Author: mikesven

Intervals

10 minutes of Warm Up at cadence 90 and zone recovery [ERG watts = 40% of FTP]
40 minutes of Interval at cadence 90 [ERG watts = 75% of FTP]
5 minutes of Cool Down at cadence 90 and zone recovery [ERG watts = 40% of FTP]

Ramp Test

Total Time: 00:17:00

Category: Testing

Author: beastofthewoob

Intervals

1 minute [180 ERG watts]
1 minute [200 ERG watts]
1 minute [220 ERG watts]
1 minute [240 ERG watts]
1 minute [260 ERG watts]
1 minute [280 ERG watts]
1 minute [300 ERG watts]
1 minute [320 ERG watts]
1 minute [340 ERG watts]
1 minute [360 ERG watts]
1 minute [380 ERG watts]
1 minute [400 ERG watts]
1 minute [420 ERG watts]
1 minute [440 ERG watts]
1 minute [460 ERG watts]
1 minute [480 ERG watts]
1 minute [500 ERG watts]

OverUnder T/SS: 4x(2x(3'T+1'SS)+4'RBI)

4x8 min OU, 4 min RBI: 3 min at Tempo HR & Power / 1 min at Steady State HR & Power / 3 min at Tempo HR & Power / 1 min at Steady State HR & Power

Total Time: 01:11:00

Category: Misc.

Author: bsimons14

Intervals

2 minutes of Warm up 50% FTP at cadence 90 [ERG watts = 50% of FTP]
2 minutes of Warm up 60% FTP at cadence 90 [ERG watts = 60% of FTP]
2 minutes of Warm up 90% FTP at cadence 90 [ERG watts = 90% of FTP]
2 minutes of Warm up 70% FTP at cadence 90 [ERG watts = 70% of FTP]
4 minutes of Warm-up 60% FTP at cadence 90 with heart rate recovery [ERG watts = 60% of FTP]
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
4 minutes of Recovery at cadence 90 and zone recovery with heart rate recovery
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
4 minutes of Recovery at cadence 90 and zone recovery with heart rate recovery
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
4 minutes of Recovery at cadence 90 and zone recovery with heart rate recovery
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
4 minutes of Recovery at cadence 90 and zone recovery with heart rate recovery
5 minutes of Cool Down @ 75% FTP at cadence 90 [ERG watts = 75% of FTP]
6 minutes of Cool Down Cadence 90rpm at cadence 90 and zone recovery with heart rate recovery

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Public Workouts by Rating

4 x 8min FTP

Vo2 Max Intervals - Overall Power/Endurance Conditioning

Endurance Z1 long

Better Cycling - Endurance + 10s Bursts 45min

Block: Warm Up

Block: Main Block

Vo2 Max Ramp Test

Olympic Glory

Elite Female 400 watt MAP test

Block: Map Test

40 minutes 75%

Ramp Test

OverUnder T/SS: 4x(2x(3'T+1'SS)+4'RBI)

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