Public Workouts by Rating

Tabata Classic double

This workout is adapted from the book The One-Minute Workout by Martin Gibala. It's simply double the original workout. Tabata training was developed by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo. It's a timed interval method that alternates between 20-second intervals performed at maximum effort and 10-second stages of rest, repeated eight times for the ultimate exhaustive four-minute workout.

Total Time: 00:14:40

Category: Misc.

Author: cabopc

Intervals

3 minutes of warmup at zone endurance
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
2 minutes of cool down at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
2 minutes of cool down at zone recovery

Ramp From Threshold

10 min ramp-up from FTP

Total Time: 00:56:00

Category: Misc.

Author: laurenchandler

Intervals

15 minutes of Warmup [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]

1 minute [ERG watts = 100% of FTP]

1 minute [ERG watts = 102% of FTP]

1 minute [ERG watts = 104% of FTP]

1 minute [ERG watts = 106% of FTP]

1 minute [ERG watts = 108% of FTP]

1 minute [ERG watts = 110% of FTP]

1 minute [ERG watts = 112% of FTP]

1 minute [ERG watts = 114% of FTP]

1 minute [ERG watts = 116% of FTP]

1 minute [ERG watts = 118% of FTP]

5 minutes of Recover [ERG watts = 65% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]

1 minute [ERG watts = 100% of FTP]

1 minute [ERG watts = 104% of FTP]

1 minute [ERG watts = 108% of FTP]

1 minute [ERG watts = 112% of FTP]

1 minute [ERG watts = 116% of FTP]

1 minute [ERG watts = 120% of FTP]

10 minutes of Cooldown [ERG watts = 60% of FTP]

2 x 40 Tempo Workout 2

Total Time: 01:40:00

Category: Misc.

Author: coachtommy

Intervals

5 minutes of Warmup [ERG watts = 50% of FTP]
5 minutes of Warmup 2 [ERG watts = 60% of FTP]
40 minutes of Tempo [ERG watts = 75% of FTP]
5 minutes of Rest [ERG watts = 50% of FTP]
40 minutes of Tempo [ERG watts = 75% of FTP]
5 minutes of Cooldown

RACE-W3

Total Time: 01:00:00

Category: Misc.

Author: BrandonAmos

Intervals

15 minutes of Warm Up [ERG watts = 70% of FTP]

Block: Fast Pedalling (1/5)

1 minute of Fast Pedalling (1/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (1/5) [ERG watts = 79% of FTP]

Block: Fast Pedalling (2/5)

1 minute of Fast Pedalling (2/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (2/5) [ERG watts = 79% of FTP]

Block: Fast Pedalling (3/5)

1 minute of Fast Pedalling (3/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (3/5) [ERG watts = 79% of FTP]

Block: Fast Pedalling (4/5)

1 minute of Fast Pedalling (4/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (4/5) [ERG watts = 79% of FTP]

Block: Fast Pedalling (5/5)

1 minute of Fast Pedalling (5/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (5/5) [ERG watts = 79% of FTP]

5 minutes of Endurance [ERG watts = 75% of FTP]

Block: Ramp (1/2)

50 seconds of Ramp 80/105 (1/2) [ERG watts = 80% of FTP]
50 seconds of Ramp 85/105 (1/2) [ERG watts = 85% of FTP]
50 seconds of Ramp 90/105 (1/2) [ERG watts = 90% of FTP]
50 seconds of Ramp 95/105 (1/2) [ERG watts = 95% of FTP]
50 seconds of Ramp 100/105 (1/2) [ERG watts = 100% of FTP]
50 seconds of Ramp 105/105 (1/2) [ERG watts = 105% of FTP]
5 minutes of Recovery [ERG watts = 70% of FTP]

Block: Ramp (122)

50 seconds of Ramp 80/105 (2/2) [ERG watts = 80% of FTP]
50 seconds of Ramp 85/105 (2/2) [ERG watts = 85% of FTP]
50 seconds of Ramp 90/105 (2/2) [ERG watts = 90% of FTP]
50 seconds of Ramp 95/105 (2/2) [ERG watts = 95% of FTP]
50 seconds of Ramp 100/105 (2/2) [ERG watts = 100% of FTP]
50 seconds of Ramp 105/105 (2/2) [ERG watts = 105% of FTP]

15 minutes of Cool Down [ERG watts = 70% of FTP]

Trainer Threshold 1

Total Time: 00:56:02

Category: Misc.

Author: 10158947124710237@facebook

Intervals

5 minutes of Warm up at zone recovery
3 minutes of warm 2 at zone endurance
2 minutes of Warm 3 [ERG watts = 90% of FTP]

Block: Internal

5 seconds at zone maximal
55 seconds at zone endurance
10 seconds at zone maximal
50 seconds at zone endurance
15 seconds at zone maximal
45 seconds at zone recovery
20 seconds at zone maximal
40 seconds at zone recovery
25 seconds at zone maximal
35 seconds at zone recovery
30 seconds at zone maximal
30 seconds at zone recovery
35 seconds at zone maximal
25 seconds at zone recovery
40 seconds at zone maximal
20 seconds at zone recovery
45 seconds at zone maximal
15 seconds at zone recovery
50 seconds at zone maximal
10 seconds at zone recovery
55 seconds at zone maximal
5 seconds at zone recovery
1 seconds at zone maximal

2 minutes of recovery at zone recovery
5 minutes of TT
2 minutes of Recover at zone recovery

Block: interval 2

1 seconds at zone maximal
5 seconds at zone recovery
55 seconds at zone maximal
10 seconds at zone recovery
50 seconds at zone maximal
15 seconds at zone recovery
45 seconds at zone maximal
20 seconds at zone recovery
40 seconds at zone maximal
25 seconds at zone recovery
35 seconds at zone maximal
30 seconds at zone recovery
30 seconds at zone maximal
35 seconds at zone recovery
25 seconds at zone maximal
40 seconds at zone recovery
20 seconds at zone maximal
45 seconds at zone recovery
15 seconds at zone maximal
50 seconds at zone endurance
10 seconds at zone maximal
55 seconds at zone endurance
5 seconds at zone maximal

15 minutes of cooldown at zone recovery

Ride Fit Alpine Challenge

Experience "real ride" action by getting the Ride Fit Alpine Challenge training video from http://www.ride-fit.com/Shopping/Ride-Fit-Alpine-Challenge.html?source=i.... To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile.
Sync. pressing play on the iMobileIntervals app when you hear the first of the tones at 18 seconds on the workout video.
It is recommended that you set "Silence Voice" to ON in the iMobileIntervals app settings.

Total Time: 01:07:44

Category: Speed endurance

Author: Ride-Fit

Intervals

2 minutes 5 seconds at zone recovery [ERG watts = 45% of FTP]
37 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 23 seconds at zone sub-LT [ERG watts = 93% of FTP]
2 minutes 6 seconds at zone sub-LT [ERG watts = 88% of FTP]
23 seconds at zone sub-LT [ERG watts = 93% of FTP]
1 minute 26 seconds at zone super-LT [ERG watts = 99% of FTP]
22 seconds at zone sub-LT [ERG watts = 93% of FTP]
27 seconds at zone sub-LT [ERG watts = 88% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 54 seconds at zone sub-LT [ERG watts = 88% of FTP]
36 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 56 seconds at zone sub-LT [ERG watts = 88% of FTP]
1 minute 17 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
27 seconds at zone endurance [ERG watts = 82% of FTP]
37 seconds at zone super-LT [ERG watts = 99% of FTP]
3 minutes 36 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
2 minutes 28 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 16 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
2 minutes 16 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 11 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
4 minutes 55 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 23 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 44 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
35 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
3 minutes 25 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
12 seconds at zone sub-LT [ERG watts = 88% of FTP]
23 seconds at zone endurance [ERG watts = 73% of FTP]
42 seconds at zone endurance [ERG watts = 71% of FTP]
24 seconds at zone endurance [ERG watts = 73% of FTP]
40 seconds at zone endurance [ERG watts = 71% of FTP]
1 minute 46 seconds at zone endurance [ERG watts = 73% of FTP]
11 seconds at zone super-LT [ERG watts = 99% of FTP]
8 seconds at zone lactate threshold [ERG watts = 96% of FTP]
10 seconds at zone sub-LT [ERG watts = 92% of FTP]
38 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 40 seconds at zone sub-LT [ERG watts = 92% of FTP]
6 minutes 32 seconds at zone lactate threshold [ERG watts = 96% of FTP]
3 minutes 44 seconds at zone sub-LT [ERG watts = 92% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes 16 seconds at zone sub-LT [ERG watts = 92% of FTP]
57 seconds at zone lactate threshold [ERG watts = 96% of FTP]
48 seconds at zone super-LT [ERG watts = 99% of FTP]
35 seconds at zone sub-LT [ERG watts = 93% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 7 seconds at zone sub-maximal [ERG watts = 121% of FTP]
46 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
3 minutes 52 seconds at zone recovery [ERG watts = 51% of FTP]

Goat Ramp Up x6

Total Time: 01:02:15

Category: Strength

Author: moverboy

Intervals

5 minutes of Warmup at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 90% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 100% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 110% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 115% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 120% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 130% of FTP]
3 minutes of Extra Recovery at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 90% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 100% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 110% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 115% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 120% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 130% of FTP]
3 minutes of Extra Recovery at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 90% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 100% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 110% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 115% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 120% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 130% of FTP]
4 minutes of Cool Down at cadence 60 [ERG watts = 60% of FTP]

Leg Opener

Total Time: 01:00:00

Category: Technique

Author: deniskissane

Intervals

20 minutes [ERG watts = 60% of FTP]
1 minute [ERG watts = 107% of FTP]
5 minutes [ERG watts = 90% of FTP]
20 minutes [ERG watts = 60% of FTP]
14 minutes [ERG watts = 50% of FTP]

Cadence Drills

Total Time: 01:00:00

Category: Technique

Author: Jba1234

Intervals

5 minutes of wu 1 at zone recovery
2 minutes of wu 2 at zone endurance
3 minutes of WU 3 at zone endurance

3 minutes of ms 1 - 196 at cadence 100 and zone endurance

2 minutes of ms 2 - 212 at cadence 110 and zone endurance

1 minute of ms 3 - 218 at cadence 120 and zone endurance

2 minutes of ms 4 - 212 at cadence 110 and zone endurance

3 minutes of ms 5 - 196 at cadence 100 and zone endurance

4 minutes of ms 6 - 196 at cadence 90 and zone endurance

3 minutes of ms 1 - 196 at cadence 100 and zone endurance

2 minutes of ms 2 - 212 at cadence 110 and zone endurance

1 minute of ms 3 - 218 at cadence 120 and zone endurance

2 minutes of ms 4 - 212 at cadence 110 and zone endurance

3 minutes of ms 5 - 196 at cadence 100 and zone endurance

4 minutes of ms 6 - 196 at cadence 90 and zone endurance

3 minutes of ms 1 - 196 at cadence 100 and zone endurance

2 minutes of ms 2 - 212 at cadence 110 and zone endurance

1 minute of ms 3 - 218 at cadence 120 and zone endurance

2 minutes of ms 4 - 212 at cadence 110 and zone endurance

3 minutes of ms 5 - 196 at cadence 100 and zone endurance

4 minutes of ms 6 - 196 at cadence 90 and zone endurance

5 minutes of Recovery at zone recovery

CP Thr1

Cadence Power Threshold 1 cyclist magazine

Total Time: 00:44:00

Category: Misc.

Author: MMike

Intervals

10 minutes of Std Warmup to 80% at cadence 90 with heart rate endurance
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
5 minutes of warmdown at cadence 85 to 95 with heart rate recovery

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Public Workouts by Rating

Tabata Classic double

Ramp From Threshold

2 x 40 Tempo Workout 2

RACE-W3

Block: Fast Pedalling (1/5)

Block: Fast Pedalling (2/5)

Block: Fast Pedalling (3/5)

Block: Fast Pedalling (4/5)

Block: Fast Pedalling (5/5)

Block: Ramp (1/2)

Block: Ramp (122)

Trainer Threshold 1

Block: Internal

Block: interval 2

Ride Fit Alpine Challenge

Goat Ramp Up x6

Leg Opener

Cadence Drills

CP Thr1

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