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VO2 Max 3 minute intervals

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

medio +SFR

Total Time: 01:14:00
Category: Sustained Power
Author: Gneppo

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.

Total Time: 00:33:58
Category: Explosive Power
Author: Ride-Fit

5 minute threshold Intervals

Warm up.
2 mins @ 40% FTP
2 mins @50% FTP
2 mins @60% FTP
1 min @40% FTP

30s @ 100% FTP
30s @ 40% FTP
30s @ 100% FTP
30s @ 40% FTP
30s @ 100% FTP
30s @ 40% FTP

1 min @40% FTP

Main Set
5 x 5 minute @95% threshold intervals with 2 1/2 min recovery

Warm Down
5 mins @ 40% FTP

Total Time: 00:51:00
Category: Sustained Power
Author: bikescience

Russian Steps

100 per cent all-out efforts followed by really steady recovery and are great to add on to the end of a session. This session, despite being short, will hurt and isn’t for the faint-hearted. Give yourself at least 5min recovery between sets if you want to do more than one set.
Read more at http://www.cyclingweekly.co.uk/fitness/training/turbo-training-sessions-...

Total Time: 00:08:00
Category: Speed endurance
Author: simond

30/30 10 sets

Total Time: 00:45:00
Category: Speed endurance
Author: Aesc

TheSufferFest.com's Local Hero

Bring this workout to life. Get The Sufferfest's Local Hero training video. Available at www.thesufferfest.com/video-sufferfests/local-hero
Start workout clock when words "Local Hero" appear on the screen (@ 1:20)

Total Time: 01:24:01
Category: Speed endurance
Author: Ransom

anaerobic capacity 30/30s 3X5 minute

Total Time: 01:03:20
Category: Muscular endurance
Author: brandido

HIT 7x1

High Intensity Training

Total Time: 00:41:00
Category: Strength
Author: velociped77

tempo cadence power work

2 hr plus 90 minutes tempo work

Total Time: 02:05:00
Category: Sustained Power
Author: abutts