Public Workouts by Rating

Power Profile

Power Profile work out from Training with Power

Total Time: 02:01:15

Category: Testing

Author: bikingdavo10

45 minutes at zone endurance [ERG watts = 65% of FTP]
1 minute at zone sub-LT [ERG watts = 85% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone sub-LT [ERG watts = 85% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone sub-LT [ERG watts = 85% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
5 minutes at zone super-LT [ERG watts = 100% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
1 minute at zone maximal [ERG watts = 150% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
10 minutes at zone endurance [ERG watts = 75% of FTP]
5 minutes at zone sub-maximal [ERG watts = 120% of FTP]
10 minutes at zone endurance [ERG watts = 60% of FTP]
1 minute at zone maximal [ERG watts = 150% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
1 minute at zone maximal [ERG watts = 150% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
15 seconds at zone maximal [ERG watts = 150% of FTP]
2 minutes at zone endurance [ERG watts = 60% of FTP]
15 minutes at zone endurance [ERG watts = 60% of FTP]

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]

Trainer Road - "Haeckel"

Total Time: 01:04:00

Category: Endurance

Author: silicon

Intervals

3 minutes of 3min 52%FTP [ERG watts = 52% of FTP]
2 minutes of 2min 55%FTP [ERG watts = 55% of FTP]
2 minutes of 2min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2min 65%FTP [ERG watts = 65% of FTP]
3 minutes of 3min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 90%FTP [ERG watts = 90% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 95%FTP [ERG watts = 95% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 100%FTP [ERG watts = 100% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 90%FTP [ERG watts = 90% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 95%FTP [ERG watts = 95% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 100%FTP [ERG watts = 100% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 90%FTP [ERG watts = 90% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 95%FTP [ERG watts = 95% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 100%FTP [ERG watts = 100% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 105%FTP [ERG watts = 105% of FTP]
5 minutes of 5min 50%FTP [ERG watts = 50% of FTP]

6 X 10 min @ 95% of FTP with 5 min rest in between

Warm up for 10 minutes at 70% of FTP. Then do Six sets of 10 minute intervals at 95% of FTP with 5 min easy @ 55% of FTP in between.

Total Time: 01:45:00

Category: Sustained Power

Author: kburst

Intervals

10 minutes of Warmup [ERG watts = 70% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
10 minutes of Recovery [ERG watts = 55% of FTP]

Hatfield

2nd attempt at creating a workout that feels more like a ride. Hatfield Rd at Scioto Trails

Total Time: 00:30:00

Category: Misc.

Author: mdwhaley

Intervals

1 minute 30 seconds of Warmup [ERG watts = 30% of FTP]

Block: 199 A Climb

20 seconds [ERG watts = 75% of FTP]
10 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 200% of FTP]
10 seconds [ERG watts = 100% of FTP]
20 seconds [ERG watts = 75% of FTP]
10 seconds [ERG watts = 50% of FTP]
20 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 150% of FTP]
5 seconds [ERG watts = 175% of FTP]
5 seconds [ERG watts = 200% of FTP]
5 seconds [ERG watts = 175% of FTP]
10 seconds [ERG watts = 150% of FTP]
10 seconds [ERG watts = 125% of FTP]
15 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 75% of FTP]
20 seconds [ERG watts = 100% of FTP]
15 seconds [ERG watts = 125% of FTP]
10 seconds [ERG watts = 150% of FTP]
5 seconds [ERG watts = 175% of FTP]
5 seconds [ERG watts = 200% of FTP]
5 seconds [ERG watts = 175% of FTP]
20 seconds [ERG watts = 150% of FTP]
10 seconds [ERG watts = 125% of FTP]
10 seconds [ERG watts = 150% of FTP]
20 seconds [ERG watts = 125% of FTP]
10 seconds [ERG watts = 150% of FTP]
10 seconds [ERG watts = 125% of FTP]
20 seconds [ERG watts = 100% of FTP]

Block: Hatfield Rollers

30 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 50% of FTP]
1 minute [ERG watts = 25% of FTP]
30 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 50% of FTP]
1 minute [ERG watts = 25% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 150% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 25% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 25% of FTP]
10 seconds [ERG watts = 75% of FTP]
20 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 200% of FTP]
10 seconds [ERG watts = 100% of FTP]
1 minute [ERG watts = 50% of FTP]

Block: Hatfield Rollers

30 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 50% of FTP]
1 minute [ERG watts = 25% of FTP]
30 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 50% of FTP]
1 minute [ERG watts = 25% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 150% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 25% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 25% of FTP]
10 seconds [ERG watts = 75% of FTP]
20 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 200% of FTP]
10 seconds [ERG watts = 100% of FTP]
1 minute [ERG watts = 50% of FTP]

Block: Hatfield Descent

35 seconds [ERG watts = 100% of FTP]
5 seconds [ERG watts = 200% of FTP]
5 seconds [ERG watts = 250% of FTP]
5 seconds [ERG watts = 200% of FTP]
10 seconds [ERG watts = 150% of FTP]
20 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 75% of FTP]
2 minutes [ERG watts = 50% of FTP]
2 minutes [ERG watts = 25% of FTP]

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Public Workouts by Rating

Power Profile

Ride Fit Alpine Challenge

Trainer Road - "Haeckel"

6 X 10 min @ 95% of FTP with 5 min rest in between

Hatfield

Block: 199 A Climb

Block: Hatfield Rollers

Block: Hatfield Rollers

Block: Hatfield Descent

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