Public Workouts by Rating
T-Max Ramp Test
This is a Ramp Test used to determine your Max Power which is essentially your max power @V02 Max.
Perform a 10-15 minute Warm Up of your choice then, proceed through the Ramp Test in self selected cadence that feels normal for you.
The Ramp begins at 120 watts and increases resistance by 10 watts every sixty seconds until the conclusion of your test.
Your Max will be the highest wattage that you are able to maintain for a minimum of 30 seconds.
Once you've determined your Max power cool down for 15 minutes .
Enter ERG mode and ride your Max power as long as possible to determine your T-Max (Time @ Max Power).
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T-Max workouts are ridden at 50% time that you were able to ride your Max Power = T-Max.
Example:
You finished your Ramp Test at 400 watts for 45 seconds: This is your Max Power.
You were able to ride at your Max Power for 4 minutes.
Take 50% of the time that you were able to ride at your Max Power: 50% of 4 minutes @ 400w = T-Max of 400w x 2 minutes.
When performing T-Max intervals the rest interval is 50% of the work interval and you would perform them until your power drops by 10%....these suckers are tough but, are well worth the pain...enjoy!
1 x 40 threshold interval workout v. 1.1
Total of 40 min of intervals in Threshold zone (Power Zone 4). The most difficult workout of the week, in most cases. Show up reasonably well-rested and ready to work! Plan for effective post-workout recovery nutrition and sleep for maximal results.
1 x 40 Zone 4.
Base#1
Winter Endurance Base
For Warm up do 5 minutes @ recovery pace
Then 3x30 sec @ LT with 30 SR followed by 2 minutes easy spin
FTP+ Super Threshold efforts
30 minute warm up followed by 10 x 1min intervals at 120% of FTP, start the interval at full pace out of the saddle until you are wound up then sit and drive it hard for the rest of the inteval. 2 minutes between each interval at recovery pace, cool down at recovery pace to complete ride
CX Micro Burst
15 MIN WU
2x10 (15 on 15 off)secs
5 min rest between set
10x10 sec sprints
2 min rest between
15 min cool down
Ride Fit Warrior
Experience "real ride" action by getting the Ride Fit Warrior training video from http://www.ride-fit.com/Shopping/Ride-Fit-Warrior.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.