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2 x 15 min threshold intervals with 15s micro recoveries

Threshold session. 2 x 15 mins as repeats of 45s on, 15s off at 95% of FTP
10 mins warm up
15 min effort
5 mins easy
15 minute effort
5 mins warm down

A good introduction to threshold work. Less demanding than a holding a continuous sub threshold target power.
Erg values are set as a % of FTP so ensure your FTP values are set correctly in your personal profile!

Total Time: 00:49:30
Category: Endurance
Author: bikescience

ZC: Over-Unders (Sweet Spot) 4 x 5

Over unders are performed with the first part of the interval at FULL GAS, then settling in to the prescribed wattage, then finishing again with a FULL GAS effort. Teaching you to clear the lactic acid from the system and respond to hard efforts at the beginning of a tough section in a ride or race
4 x 5 minutes. First 30 seconds of interval is full gas, then settle into between 198-231 watts. Finish with last 30 seconds, Full Gas
5 minutes off

Total Time: 01:00:00
Category: Sustained Power
Author: alecarmona

2x 10min 95pct FTP

Total Time: 01:00:00
Category: Misc.
Author: Hammy

Beginner Cruise Intervals

Shortish threshold intervals with short rest.

4 x 6 minutes

Total Time: 00:53:00
Category: Muscular endurance
Author: imi_admin

TheSufferFest.com's Hell Hath No Fury - 2013

Bring this workout to life. Get The Sufferfest's Hell Hath No Fury training video. Available at www.thesufferfest.com/video-sufferfests/hell-hath-no-fury
Start workout clock when words "Hell Hath No Fury" appear on the screen (@ 0:58)

Total Time: 01:10:35
Category: Misc.
Author: knuky

Bike Science Ramp Test - 75

MAP/Lactate Ramp Test 75W Start Point

Total Time: 00:48:00
Category: Testing
Author: bikescience

3-2-1 x 3

Total Time: 01:01:00
Category: Muscular endurance
Author: 737296549@facebook

prova salita

Total Time: 00:58:40
Category: Misc.
Author: Gneppo

Ride Fit Miramar Lake Loops

Experience "real ride" action by getting the Ride Fit Miramar Lake Loops training video from http://www.ride-fit.com/Shopping/Ride-Fit-Miramar-Lake-Loops.html?source.... 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.

Total Time: 00:59:04
Category: Endurance
Author: Ride-Fit

3 x 8min @105%FTP - 5min rest

Warm up:
? 5 minutes @ 50% FTP
? 5 minutes @ 60% FTP
? 5 minutes @ 70% FTP
? 5 minutes @ 55% FTP
Main Set:
? 8 minutes @ 105% FTP
? 5 minutes @ 45% FTP
? 8 minutes @ 105% FTP
? 5 minutes @ 45% FTP
? 8 minutes @ 105% FTP
Cool Down:
? 10 minutes @ 50% FTP

Total Time: 01:04:00
Category: Misc.
Author: silicon