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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

TR Bird +2

3 sets of 5x90 sec at 130% ftp

improving maximum aerobc power

try to do the intervalls at 100 rpm or higher

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

Advanced Cruise Intervals

Longer threshold intervals with short rest.

4 x 12 minutes.

Total Time: 01:15:00
Category: Muscular endurance
Author: imi_admin


Total Time: 00:50:00
Category: Misc.
Author: laurenchandler

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

1. HIIT , FTP 100% - 125% 1 minuut intervallen


15 minuten WU

1 minuut 100% FTP
1 minuut rust
1 minuut 105% FTP
1 minuut rust

etc. tot 1 minuut 125% FTP
Hierna van 1 minuut 125% FTP terug naar 100% FTP

5 min rust

5 minuten 100% FTP

10 minuten Cool Down

Total Time: 00:46:00
Category: Explosive Power
Author: Wahoo2019

Ride Fit Smokin' Joe

Experience "real ride" action by getting the Ride Fit Smokin' Joe training video from To learn more about the exciting Ride Fit series of indoor cycle training workouts visit
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: 00:42:42
Category: Strength
Author: Ride-Fit