Public Workouts by Rating

FTP 105% 3x 15 minuten

Verhoog je FTP door 3 * 15 min 105% te fietsen
met 8 minuten rust.

Total Time: 01:28:00

Category: Strength

Author: Wahoo2019

10 minutes of WU at cadence 100 and at 1:5 pace [ERG watts = 65% of FTP]
5 minutes of WU at cadence 100 and at 1:25 pace [ERG watts = 85% of FTP]
2 minutes of WU at cadence 100 and at 50 pace [ERG watts = 50% of FTP]
15 minutes of Interval at cadence 85 [ERG watts = 105% of FTP]
8 minutes of Rust at cadence 100 [ERG watts = 50% of FTP]
15 minutes of Interval at cadence 85 [ERG watts = 105% of FTP]
8 minutes of Rust at cadence 100 [ERG watts = 50% of FTP]
15 minutes of Interval at cadence 85 [ERG watts = 105% of FTP]
10 minutes of Cool down at cadence 100 [ERG watts = 50% of FTP]

Trainer threshold 2

Total Time: 00:00:56

Category: Misc.

Author: 10158947124710237@facebook

Intervals

10 seconds of Warm up
1 seconds of recover with heart rate recovery

Block: Interval

3 seconds [ERG watts = 100% of FTP]
1 seconds at zone maximal
1 seconds [ERG watts = 100% of FTP]
3 seconds [ERG watts = 100% of FTP]
1 seconds at zone maximal
1 seconds [ERG watts = 100% of FTP]
3 seconds [ERG watts = 100% of FTP]
1 seconds at zone maximal
1 seconds [ERG watts = 100% of FTP]
3 seconds [ERG watts = 100% of FTP]
1 seconds at zone maximal
1 seconds [ERG watts = 100% of FTP]
3 seconds [ERG watts = 100% of FTP]
1 seconds at zone maximal
1 seconds [ERG watts = 100% of FTP]
5 seconds at zone recovery

15 seconds of cooldown

Rip Your Heart Out

Alternating 6 min. LT tempo 1 min. power sets all performed at 90+ RPM. Adjust gear ratio to resistance. Suggest Time Trial = big ring/18. Power = big ring/15

Total Time: 00:57:30

Category: Speed endurance

Author: RobFromCal

Intervals

10 minutes of Warm Up at cadence 70 to 80 with heart rate endurance
6 minutes of Time Trial at cadence 90 with heart rate lactate threshold
3 minutes of Rest at cadence 70 with heart rate recovery

Block: Power

1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
3 minutes of Rest at cadence 70 with heart rate recovery

6 minutes of Time Trial at cadence 90 with heart rate lactate threshold
3 minutes of Rest at cadence 70 with heart rate recovery

Block: Power

1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
45 seconds of Rest at cadence 70 with heart rate recovery
1 minute of V02-Max at cadence 90 with heart rate VO2-MAX
3 minutes of Rest at cadence 70 with heart rate recovery

6 minutes of Time Trial at cadence 90 with heart rate lactate threshold
5 minutes of Cool Down at cadence 70 with heart rate recovery

Trainer Road - "Haeckel"

Total Time: 01:04:00

Category: Endurance

Author: silicon

Intervals

3 minutes of 3min 52%FTP [ERG watts = 52% of FTP]
2 minutes of 2min 55%FTP [ERG watts = 55% of FTP]
2 minutes of 2min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2min 65%FTP [ERG watts = 65% of FTP]
3 minutes of 3min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 90%FTP [ERG watts = 90% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 95%FTP [ERG watts = 95% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 100%FTP [ERG watts = 100% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 90%FTP [ERG watts = 90% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 95%FTP [ERG watts = 95% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 100%FTP [ERG watts = 100% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 90%FTP [ERG watts = 90% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 95%FTP [ERG watts = 95% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 100%FTP [ERG watts = 100% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 105%FTP [ERG watts = 105% of FTP]
5 minutes of 5min 50%FTP [ERG watts = 50% of FTP]

6 X 10 min @ 95% of FTP with 5 min rest in between

Warm up for 10 minutes at 70% of FTP. Then do Six sets of 10 minute intervals at 95% of FTP with 5 min easy @ 55% of FTP in between.

Total Time: 01:45:00

Category: Sustained Power

Author: kburst

Intervals

10 minutes of Warmup [ERG watts = 70% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
10 minutes of Recovery [ERG watts = 55% of FTP]

Hatfield

2nd attempt at creating a workout that feels more like a ride. Hatfield Rd at Scioto Trails

Total Time: 00:30:00

Category: Misc.

Author: mdwhaley

Intervals

1 minute 30 seconds of Warmup [ERG watts = 30% of FTP]

Block: 199 A Climb

20 seconds [ERG watts = 75% of FTP]
10 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 200% of FTP]
10 seconds [ERG watts = 100% of FTP]
20 seconds [ERG watts = 75% of FTP]
10 seconds [ERG watts = 50% of FTP]
20 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 150% of FTP]
5 seconds [ERG watts = 175% of FTP]
5 seconds [ERG watts = 200% of FTP]
5 seconds [ERG watts = 175% of FTP]
10 seconds [ERG watts = 150% of FTP]
10 seconds [ERG watts = 125% of FTP]
15 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 75% of FTP]
20 seconds [ERG watts = 100% of FTP]
15 seconds [ERG watts = 125% of FTP]
10 seconds [ERG watts = 150% of FTP]
5 seconds [ERG watts = 175% of FTP]
5 seconds [ERG watts = 200% of FTP]
5 seconds [ERG watts = 175% of FTP]
20 seconds [ERG watts = 150% of FTP]
10 seconds [ERG watts = 125% of FTP]
10 seconds [ERG watts = 150% of FTP]
20 seconds [ERG watts = 125% of FTP]
10 seconds [ERG watts = 150% of FTP]
10 seconds [ERG watts = 125% of FTP]
20 seconds [ERG watts = 100% of FTP]

Block: Hatfield Rollers

30 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 50% of FTP]
1 minute [ERG watts = 25% of FTP]
30 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 50% of FTP]
1 minute [ERG watts = 25% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 150% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 25% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 25% of FTP]
10 seconds [ERG watts = 75% of FTP]
20 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 200% of FTP]
10 seconds [ERG watts = 100% of FTP]
1 minute [ERG watts = 50% of FTP]

Block: Hatfield Rollers

30 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 50% of FTP]
1 minute [ERG watts = 25% of FTP]
30 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 50% of FTP]
1 minute [ERG watts = 25% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 150% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 25% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 25% of FTP]
10 seconds [ERG watts = 75% of FTP]
20 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 200% of FTP]
10 seconds [ERG watts = 100% of FTP]
1 minute [ERG watts = 50% of FTP]

Block: Hatfield Descent

35 seconds [ERG watts = 100% of FTP]
5 seconds [ERG watts = 200% of FTP]
5 seconds [ERG watts = 250% of FTP]
5 seconds [ERG watts = 200% of FTP]
10 seconds [ERG watts = 150% of FTP]
20 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 75% of FTP]
2 minutes [ERG watts = 50% of FTP]
2 minutes [ERG watts = 25% of FTP]

Warm Up

Total Time: 00:19:00

Category: Misc.

Author: uk0ee6

Intervals

5 minutes of Start at cadence 90
2 minutes of 95 at cadence 95
2 minutes of 100 at cadence 100
2 minutes of 105 at cadence 105
1 minute 30 seconds of 110 at cadence 110
30 seconds of 120 at cadence 120
1 minute of 90 at cadence 90
6 seconds of Max at cadence Max
1 minute of 90 at cadence 90
6 seconds of Max at cadence Max
1 minute of 90 at cadence 90
6 seconds of Max at cadence Max
2 minutes 42 seconds of 90 at cadence 90

Rides: Southern California

Attempt to put an ERG workout for Rides: Southern California DVD.

Start the workout when the ride map disappears from the screen.

http://endurancefilms.com/store/RIDES-SOUTHERN-CALIFORNIA.html

Total Time: 00:53:39

Category: Endurance

Author: drpleishner

Intervals

2 minutes 48 seconds of RPE 5 at cadence 80 to 100 and zone recovery
2 minutes 10 seconds of RPE 6 at cadence 80 to 110 and zone endurance
55 seconds of RPE 7 at cadence 80 to 110 and zone sub-LT
1 minute 53 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
26 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
3 minutes 9 seconds of RPE 7 at cadence 60 to 80 and zone sub-LT
20 seconds of Standing RPE 9 at cadence 60 to 80 and zone sub-maximal
1 minute 13 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
2 minutes 8 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
1 minute 51 seconds of RPE 6 at cadence 80 to 110 and zone endurance
1 minute 54 seconds of RPE 7 at cadence 60 to 80 and zone sub-LT
1 minute 5 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
1 minute 14 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
31 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
49 seconds of RPE 7 at cadence 60 to 80 and zone sub-LT
43 seconds of RPE 6 at cadence 80 to 100 and zone endurance
14 seconds of RPE 7 at cadence 80 to 110 and zone sub-LT
27 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
49 seconds of RPE 6 at cadence 80 to 110 and zone endurance
7 minutes 31 seconds of RPE 7 at cadence 80 to 110 and zone sub-LT
6 minutes 15 seconds of RPE 8 at cadence 80 to 110 and zone lactate threshold
24 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
1 minute 44 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
21 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
1 minute 26 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
16 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
43 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
31 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
5 minutes 15 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
39 seconds of RPE 9 at cadence 60 to 80 and zone VO2-MAX
53 seconds of Stand RPE 9 at cadence 60 to 80 and zone sub-maximal
38 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
2 minutes 24 seconds of RPE 5 at cadence 60 to 80 and zone recovery

Better Cycling - Sweet Spot Intervals

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: 12mins Build from 100-280w + 5mins easy spinning

Main Set:
5mins @ 100% FTP + 5mins recover
2x10mins @ 94% FTP + 5mins recovery between.

Cool down with 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: 01:00:00

Category: Speed endurance

Author: Witchdoctor

Intervals

Block: Warm Up

1 minute of 56% FTP [ERG watts = 56% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 64% FTP [ERG watts = 64% of FTP]
1 minute of 68% FTP [ERG watts = 68% of FTP]
1 minute of 72% FTP [ERG watts = 72% of FTP]
1 minute of 76% FTP [ERG watts = 76% of FTP]
1 minute of 80% FTP [ERG watts = 80% of FTP]
1 minute of 84% FTP [ERG watts = 84% of FTP]
1 minute of 88% FTP [ERG watts = 88% of FTP]
1 minute of 92% FTP [ERG watts = 92% of FTP]
1 minute of 96% FTP [ERG watts = 96% of FTP]
1 minute of 100% FTP [ERG watts = 100% of FTP]
5 minutes of 56% FTP [ERG watts = 56% of FTP]

Block: Main Block

5 minutes of 100% FTP [ERG watts = 100% of FTP]
5 minutes of Easy Spinning [ERG watts = 60% of FTP]
10 minutes of 94% FTP [ERG watts = 94% of FTP]
5 minutes of Easy Spinning [ERG watts = 60% of FTP]
10 minutes of 94% FTP [ERG watts = 94% of FTP]

Block: Warm Down

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

45 Min Indoor training

Total Time: 00:43:30

Category: Speed endurance

Author: peteodea

Intervals

10 minutes of Warm up at zone recovery
1 minute 20 seconds of Go at zone sub-maximal
1 minute 10 seconds of Rest at zone recovery
1 minute 30 seconds of Go at zone sub-maximal
1 minute 10 seconds of Rest at zone recovery
1 minute 20 seconds of Go at zone sub-maximal
1 minute 15 seconds of Rest at zone recovery
1 minute 10 seconds of Go at zone sub-maximal
2 minutes of Rest at zone recovery
1 minute 15 seconds of Go at zone sub-maximal
1 minute 30 seconds of Rest at zone recovery
1 minute 10 seconds of Go at zone sub-maximal
1 minute 35 seconds of Rest at zone recovery
1 minute 15 seconds of Go at zone sub-maximal
6 minutes 15 seconds of Rest at zone recovery
40 seconds of Go at zone maximal
30 seconds of Rest at zone recovery
40 seconds of Go at zone maximal
30 seconds of Rest at zone recovery
40 seconds of Go at zone maximal
30 seconds of Rest at zone recovery
40 seconds of Go at zone maximal
30 seconds of Rest at zone recovery
40 seconds of Go at zone maximal
30 seconds of Rest at zone recovery

Block: Go

15 seconds of level 6 at zone maximal
15 seconds of level 5 at zone sub-maximal

15 seconds of level 6 at zone maximal
3 minutes of Cool Down at zone recovery

Header Links

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Public Workouts by Rating

FTP 105% 3x 15 minuten

Trainer threshold 2

Block: Interval

Rip Your Heart Out

Block: Power

Block: Power

Trainer Road - "Haeckel"

6 X 10 min @ 95% of FTP with 5 min rest in between

Hatfield

Block: 199 A Climb

Block: Hatfield Rollers

Block: Hatfield Rollers

Block: Hatfield Descent

Warm Up

Rides: Southern California

Better Cycling - Sweet Spot Intervals

Block: Warm Up

Block: Main Block

Block: Warm Down

45 Min Indoor training

Block: Go

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