Public Workouts by Rating
3 x 7.5 min Z4, 3.5 min rest
10 minute warm up
3 set of 7.5 minute Z4 steady
3.5 mins recovery between intervals
20 mins warm down
Target wattages set based on % of FTP so ensure your FTP values are set correctly in your personal profile!
*Short Race Warmup (TT and Crit) with Watt Zones
Warm-Up for a short race (10 mile TT or 20-30 min Criterium)
Velosophy Loaded Sprints x 6
Do 20 min warmup.
From Horse Gates, 1 rider per lap is to lead out to Toilet Block. Pace should build & be high enough that HR starts to climb. From Toilet Block 30km/h sign sprint Loch Avenue intersection. Focus on leg speed.
Recover for rest of lap & regroup into bunch. Take turns leading out.
Finish sprints at 6.50am and cool down
VO2 Max intervals - 3 minutes x 5 reps
These are going to hurt a bit :) Luckily they are over quickly. 20 minutes warmup in Zone 2, then 3 minutes at Zone 5 wattage or HR. 3 minutes recovery, then repeat for a total of 5 intervals. Cool down for at least 20 minutes. DON'T make the mistake of starting these off too hard and tapering off - the last should be just as intense as the first. Enjoy :)
LT-W5: 2 x 20-minute Int w/ Neuromuscular Power Bursts
After a warm-up do one 10-minute interval at Threshold, followed by 10 minutes of recovery. Then ride at Threshold for 20-30 minutes, followed by ten 20-second bursts. For the bursts, start out of the saddle and push your cadence to 100 rpm in all-out intervals - hammer these. Rest 2-3 minutes between intervals. Cool Down.
**TheSufferFest.com's Rubber Glove
Bring this workout to life. Get The Sufferfest's Rubber Glove fitness test video. Available at www.thesufferfest.com/video-sufferfests/rubberglove
Start workout clock when words " Rubber Glove" appear on the screen (@ 1:12)
Rubber Glove is a test for determining your Functional Threshold Performance (FTP). You will need a power meter (or a power-enabled trainer like the KICKR) or a heart rate monitor. This iMobileIntervals workout is optimized for use with the KICKR trainer.
At the end of the 20 minute interval the app will calculate your ftp and prompt you to save it to your account and settings. NOTE: if you clone and edit this workout, this feature will not be present! You will need to calculate the FTP as follows:
Assuming iMobileIntervals has been sensing power and/or heart rate, upload the completed workout to iMobileIntervals, TrainingPeaks or Garmin Connect and examine the 20 minute interval. Your FTP watts is 95% of the average watts for the interval. Your FTP heart rate is 99% of the average for the interval.
Enter your FTP values in your iMobileIntervals website user account or in the app settings so that the app can show you your target watts/hr and control the KICKR in ERG mode for the many workouts (such as TheSufferFest) that specify ERG as percent of FTP.
Better Cycling - Tempo + 20s Big Gear Efforts
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 for for 12mins building up to 100% FTP then take 5mins easy spinning.
Then go into 45mins of effort at 220-230w with a smooth steady cadence ~90rpm. Make the last 20secs of each 5th Minute a seated, HARD effort, push up by 1-2 gears and get revs up, aiming for ~420-500w. Look to get back to tempo levels straight after each effort if you can.
Cool down with 5-10mins easy spinning.
The 20 Sec efforts ARE NOT a flat out sprint. Before each one, get your cadence up to 95-100rpm, then try to sustain for the 20secs.
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.
