Public Workouts by Rating

Resistenz 30min;

Resistance

Total Time: 00:40:00

Category: Endurance

Author: velociped77

5 minutes of Warm up at zone recovery [ERG watts = 56% of FTP]
30 minutes of Resistance at zone endurance [ERG watts = 72% of FTP]
5 minutes of Slow down at zone recovery [ERG watts = 56% of FTP]

SufferFest - The Way Out

SufferFest - The Way Out
Bring this workout to life. Get The Sufferfest's The Way Out training video. Available at http://thesufferfest.com/collections/cycling-videos/products/the-way-out
Start workout clock when words "The Way Out" appear on the screen (@ 1:02)

Total Time: 00:59:49

Category: Misc.

Author: knuky

Intervals

1 minute 26 seconds of Start at zone recovery [ERG watts = 37% of FTP]
3 minutes of Waking Up at zone recovery [ERG watts = 37% of FTP]
2 minutes of Climb 1 Col Dallos at zone recovery [ERG watts = 50% of FTP]
1 minute of Keep It In An Easy Gear at zone endurance [ERG watts = 63% of FTP]
1 minute of Slow It Down A Bit at zone recovery [ERG watts = 50% of FTP]
1 minute of Steep Bit at zone endurance [ERG watts = 76% of FTP]
1 minute of Descent at zone recovery [ERG watts = 50% of FTP]
54 seconds of Climb 2 Col Des Champs at zone sub-LT [ERG watts = 89% of FTP]
1 minute 30 seconds of Descent at zone recovery [ERG watts = 37% of FTP]
2 minutes of Climb 3 Col De La Cayolle at zone endurance [ERG watts = 76% of FTP]
3 minutes 6 seconds of Grind It at zone super-LT [ERG watts = 101% of FTP]
54 seconds of Flattening Out at zone sub-LT [ERG watts = 89% of FTP]
1 minute 1 seconds of Whew at zone recovery [ERG watts = 37% of FTP]
3 minutes 30 seconds of Climb 4 Cormet De Roseland at zone endurance [ERG watts = 76% of FTP]
31 seconds of High Cadence Effort at zone super-LT [ERG watts = 101% of FTP]
2 minutes 31 seconds of Getting Steep Again at zone sub-LT [ERG watts = 89% of FTP]
27 seconds of High Cadence Effort at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 30 seconds of Hang On at zone super-LT [ERG watts = 101% of FTP]
32 seconds of Fast To The Top at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 29 seconds of Like A Rock at zone recovery [ERG watts = 37% of FTP]
1 minute 59 seconds of Climb 5 Col De Liseran at zone super-LT [ERG watts = 101% of FTP]
2 minutes of Ease Back at zone endurance [ERG watts = 76% of FTP]
2 minutes of Push It Again at zone super-LT [ERG watts = 101% of FTP]
2 minutes of Ease Back at zone endurance [ERG watts = 76% of FTP]
2 minutes of Drive It To The Top at zone super-LT [ERG watts = 101% of FTP]
1 minute of Descent at zone recovery [ERG watts = 37% of FTP]
2 minutes of Climb 6 Colle Del Nivolet at zone sub-LT [ERG watts = 89% of FTP]
2 minutes of Harder at zone lactate threshold [ERG watts = 95% of FTP]
2 minutes of Even Harder at zone super-LT [ERG watts = 101% of FTP]
2 minutes of Arrrrgh at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute of Bomb It at zone recovery [ERG watts = 37% of FTP]
1 minute of Climb 7 Monte Zoncolan at zone sub-LT [ERG watts = 89% of FTP]
1 minute 7 seconds of Steeper at zone lactate threshold [ERG watts = 95% of FTP]
54 seconds of Flattening at zone sub-LT [ERG watts = 89% of FTP]
59 seconds of Stupid Steep at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute of Descent at zone recovery [ERG watts = 37% of FTP]
30 seconds of Climb 8 Colle Delle Finestre at zone super-LT [ERG watts = 101% of FTP]
30 seconds of Faster at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute of Hamster Fast at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 29 seconds of End Of The Day at zone recovery [ERG watts = 37% of FTP]

Ladders 130

Sprint ladders working on high cadence. Two sets from 1 to 3 mins of high cadence. 20 min recovery at end.

Total Time: 01:35:00

Category: Speed

Author: bellullabob

Intervals

10 minutes of warm up at cadence 60 to 80 with heart rate recovery
1 minute of 1 leg drills at cadence 60 to 80 with heart rate sub-LT
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
2 minutes of Recover at cadence 80 to 90
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
2 minutes of Recover at cadence 80 to 90
1 minute of Ladder +1 - 110 at cadence 105 to 115
1 minute of Recover at cadence 80 to 90
2 minutes of Ladder +2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
3 minutes of Ladder 3 - 110 at cadence 105 to 115
3 minutes of Recover at cadence 80 to 90
2 minutes of Ladder -2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
1 minute of Ladder -1 - 110 at cadence 105 to 115
6 minutes of RECOVER at cadence 80 to 90
1 minute of Ladder +1 - 120 at cadence 115 to 125
1 minute of Recover at cadence 80 to 90
2 minutes of Ladder +2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
3 minutes of Ladder 3 - 100 at cadence 97 to 107
3 minutes of Recover at cadence 80 to 90
2 minutes of Ladder -2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
1 minute of Ladder -1 - 120 at cadence 115 to 125
6 minutes of RECOVER
1 minute of Ladder +1 - 120 at cadence 115 to 125
1 minute of Recover at cadence 80 to 90
2 minutes of Ladder +2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
3 minutes of Ladder 3 - 100 at cadence 97 to 107
3 minutes of Recover
2 minutes of Ladder 2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
1 minute of Ladder 1 - 120 at cadence 115 to 125
10 minutes of END

LT-W1 (100%)

15 Min Warm-Up
x3 1 Min (1 Min Recovery) 100rpm @ 80%
10 Min Cruise
x2 10 Min Threshold (5 Min Recovery) +5rpm @ 100-105% FTP
15 Min Cool-Down

Total Time: 01:16:00

Category: Misc.

Author: BrandonAmos

Intervals

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

Block: Fast Pedaling

1 minute of Fast Pedaling [ERG watts = 80% of FTP]
1 minute of Recovery [ERG watts = 70% of FTP]

Block: Fast Pedaling

1 minute of Fast Pedaling [ERG watts = 80% of FTP]
1 minute of Recovery [ERG watts = 70% of FTP]

Block: Fast Pedaling

1 minute of Fast Pedaling [ERG watts = 80% of FTP]
1 minute of Recovery [ERG watts = 70% of FTP]

10 minutes of Cruise [ERG watts = 80% of FTP]
5 minutes of Recovery [ERG watts = 65% of FTP]

Block: Threshold

10 minutes of Threshold +5rpm [ERG watts = 100% of FTP]
5 minutes of Recovery [ERG watts = 65% of FTP]

Block: Threshold

10 minutes of Threshold +5rpm [ERG watts = 100% of FTP]

15 minutes of Cool-Down [ERG watts = 68% of FTP]

Better Cycling - Sweet Spot Steps

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 - 15mins Build from 100-280w + 5mins easy @ 150w.
Main Set - 2x15mins doing:
5mins @ 230w
5mins @ 250w
5mins @ 270w
Have 5mins @ 150w between the 2x15 to recover. Aim to keep cadence to 87-93rpm.
5-10mins Cool down at 150w.

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: 01:19:00

Category: Muscular endurance

Author: Witchdoctor

Intervals

Block: 15 min warm up

1 minute of 54% FTP [ERG watts = 54% of FTP]
1 minute of 57% FTP [ERG watts = 57% of FTP]
1 minute of 61% FTP [ERG watts = 61% 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 71% FTP [ERG watts = 71% of FTP]
1 minute of 75% FTP [ERG watts = 75% of FTP]
1 minute of 78% FTP [ERG watts = 78% of FTP]
1 minute of 82% FTP [ERG watts = 82% of FTP]
1 minute of 86% FTP [ERG watts = 86% of FTP]
1 minute of 89% FTP [ERG watts = 89% of FTP]
1 minute of 93% FTP [ERG watts = 93% 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 54% FTP [ERG watts = 54% of FTP]

Block: Main Block

5 minutes of 82% FTP [ERG watts = 82% of FTP]
5 minutes of 90% FTP [ERG watts = 90% of FTP]
5 minutes of 96% FTP [ERG watts = 96% of FTP]
5 minutes of 54% FTP [ERG watts = 54% of FTP]
5 minutes of 82% FTP [ERG watts = 82% of FTP]
5 minutes of 90% FTP [ERG watts = 90% of FTP]
5 minutes of 96% FTP [ERG watts = 96% of FTP]
5 minutes of 54% FTP [ERG watts = 54% of FTP]
5 minutes of 82% FTP [ERG watts = 82% of FTP]
5 minutes of 90% FTP [ERG watts = 90% of FTP]
5 minutes of 96% FTP [ERG watts = 96% of FTP]

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

Interval with squats

At each "squat" rest, pause the workout and get off the bike. Do 15 kettle bell squats (16 kilo bell for 160 lb guy) the first 2 sessions and try to do more than 15 for the third session. When I get on the bike I need to change "erg" to "man", get to a good cadence, then return to erg and hit play.

Total Time: 00:26:00

Category: Strength

Author: mattsalve

Intervals

5 minutes of Warm up [ERG watts = 50% of FTP]

1 minute of Ftp [ERG watts = 100% of FTP]

1 minute of 125 [ERG watts = 125% of FTP]

1 minute of Ftp [ERG watts = 100% of FTP]

2 minutes of Squat [ERG watts = 70% of FTP]

1 minute of Ftp [ERG watts = 100% of FTP]

1 minute of 125 [ERG watts = 125% of FTP]

2 minutes of Ftp [ERG watts = 100% of FTP]

2 minutes of Squat [ERG watts = 70% of FTP]

1 minute of Ftp [ERG watts = 100% of FTP]

1 minute of 125 [ERG watts = 125% of FTP]

1 minute of Ftp [ERG watts = 100% of FTP]

2 minutes of Squat [ERG watts = 70% of FTP]

5 minutes of Recovery at zone recovery [ERG watts = 45% of FTP]

VO2 3. 3 x (5+10min) 90% / 50% of your VO2

3 x (5+10min) 90% / 50% of your VO2

Zet FTP waarde naar VO2 max waarde!!!

Total Time: 01:00:00

Category: Strength

Author: Wahoo2019

Intervals

6 minutes of WU 1 at 1:5 pace [Fixed resistance 2]
3 minutes of WU 2 at 1:25 pace [Fixed resistance 3]
1 minute of WU 3 at 50 pace [ERG watts = 50% of FTP]
5 minutes of 1/3 283w [ERG watts = 90% of FTP]
10 minutes of Rust [ERG watts = 50% of FTP]
5 minutes of 2/3 283w [ERG watts = 90% of FTP]
10 minutes of Rust [ERG watts = 50% of FTP]
5 minutes of 2/3 283w [ERG watts = 90% of FTP]
10 minutes of Rust [ERG watts = 50% of FTP]
5 minutes of Cooldown [ERG watts = 30% of FTP]

30/30 Anaerobic Efforts

Warm up 15mins at Recovery
2 x sets of 8 x 30s/30s @ 320-400W/150W 10mins recovery between sets
Cool down 15mins

Total Time: 00:55:00

Category: Speed endurance

Author: gmolony

Intervals

15 minutes of Warm Up at cadence 95 and zone recovery