Public Workouts by Rating

Better Cycling - Endurance with 1 minute efforts 1:30:00

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
Please note, if you change your FTP you need to update the figure in 'My Account' on the WEBSITE for the changes to be reflected in your workouts
Assuming FTP = 265

Warm up 10-15 minutes endurance (power zone 2-165-200 watts HR Z2-125-136bpm RPE-3 ) include 3 x 1 min 100-120rpm fast pedaling low power
MS-1
Now set pace at (Power Z2-high-190-202 watts, HR Z2-125-136bpm, RPE2)—-80-85rpm and within this hour do a 1 minute (Power Z5-M-311-324 watts, HR Z5-172+bpm ,RPE 5-6) Vo2 every 10 minutes
Once the hour is up then do a 15 minute cool down recovery zone (Power Z1-Low-100-130 watts, HR Z1-90-100, RPE 2) very easy recovery ride

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: 01:30:00

Category: 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 60% FTP [ERG watts = 60% of FTP]
1 minute of 63% FTP [ERG watts = 63% of FTP]
1 minute of 63% FTP [ERG watts = 63% of FTP]
1 minute of 66% FTP [ERG watts = 66% of FTP]
1 minute of 66% FTP [ERG watts = 66% of FTP]
1 minute of 69% FTP [ERG watts = 69% of FTP]
1 minute of 69% FTP [ERG watts = 69% of FTP]
1 minute of 72% FTP [ERG watts = 72% of FTP]
1 minute of 72% FTP [ERG watts = 72% of FTP]
1 minute of 74% FTP [ERG watts = 74% of FTP]
1 minute of 74% FTP [ERG watts = 74% of FTP]
1 minute of 54% FTP [ERG watts = 54% of FTP]
1 minute of 54% FTP [ERG watts = 54% of FTP]

Block: Main Block

9 minutes of 76% FTP [ERG watts = 76% of FTP]
1 minute of 120% FTP [ERG watts = 120% of FTP]
9 minutes of 76% FTP [ERG watts = 76% of FTP]
1 minute of 120% FTP [ERG watts = 120% of FTP]
9 minutes of 76% FTP [ERG watts = 76% of FTP]
1 minute of 120% FTP [ERG watts = 120% of FTP]
9 minutes of 76% FTP [ERG watts = 76% of FTP]
1 minute of 120% FTP [ERG watts = 120% of FTP]
9 minutes of 76% FTP [ERG watts = 76% of FTP]
1 minute of 120% FTP [ERG watts = 120% of FTP]
9 minutes of 76% FTP [ERG watts = 76% of FTP]
1 minute of 120% FTP [ERG watts = 120% of FTP]

Block: Warm Down

15 minutes of Warm Down [ERG watts = 46% of FTP]

AC: FTP and Sweet Spot

10 min warmup. Then 5 min at threshold power. 5 min recovery. Then the pain begins! 5 x 2 min as hard as you can go! 3 min recoveries. Use your lap function and average lap power as a carrot to push yourself each time. Shoot for over 130% of FTP in these but stop if you cannot hold at least 118%. Not done yet! Recover another 3 min after your last effort and then do 20 min at sweetspot. Warm down after 10 min.

Total Time: 01:10:00

Category: Sustained Power

Author: abutts

Intervals

5 minutes of Warmup at zone recovery [Fixed resistance 1]
5 minutes of Threshold Pow Pow at zone lactate threshold with heart rate lactate threshold [ERG watts = 100% of FTP]
5 minutes of recovery at zone recovery with heart rate recovery [Fixed resistance 1]
2 minutes of 1 of 5 2 min interval at zone maximal with heart rate maximal [ERG watts = 130% of FTP]
3 minutes of recovery at zone recovery with heart rate maximal [Fixed resistance 1]
2 minutes of 2 of 5 at zone maximal with heart rate maximal [ERG watts = 130% of FTP]
3 minutes of recovery at zone recovery with heart rate maximal [Fixed resistance 1]
2 minutes of 3 of 5 at zone maximal with heart rate maximal [ERG watts = 130% of FTP]
3 minutes of recovery at zone recovery with heart rate maximal [Fixed resistance 1]
2 minutes of 4 of 5 at zone maximal with heart rate maximal [ERG watts = 130% of FTP]
3 minutes of recovery at zone recovery with heart rate maximal [Fixed resistance 1]
2 minutes of 5 of 5 at zone maximal with heart rate maximal [ERG watts = 130% of FTP]
3 minutes of recovery at zone recovery with heart rate maximal [Fixed resistance 1]
20 minutes of Sweet Spot 20 minutes at zone sub-LT with heart rate sub-LT [ERG watts = 87% of FTP]
10 minutes of Cool down at zone endurance with heart rate endurance [Fixed resistance 1]

OD. 40-20 efforts

This workout has been created to work at a percentage of your FTP -

Total Time: 01:02:40

Category: Sustained Power

Author: 10156245952186435@facebook

Intervals

Block: Warm Up

1 minute of 54% FTP [ERG watts = 54% of FTP]
1 minute of 56% FTP [ERG watts = 56% of FTP]
1 minute of 60% FTP [ERG watts = 60% 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 72% FTP [ERG watts = 72% of FTP]
1 minute of 76% FTP [ERG watts = 76% of FTP]
1 minute of 80% FTP [ERG watts = 80% of FTP]
1 minute of 84% FTP [ERG watts = 84% of FTP]
1 minute of 88% FTP [ERG watts = 88% of FTP]
1 minute of 92% FTP [ERG watts = 92% 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 75% FTP [ERG watts = 75% of FTP]
5 minutes of 60% FTP [ERG watts = 60% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
5 minutes of 60% FTP [ERG watts = 60% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
2 minutes of Recovery [ERG watts = 60% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]

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

9 by 3 by 3

9x3x3

Total Time: 02:00:00

Category: Misc.

Author: SolarKitty

Intervals

15 minutes of Warmup at zone recovery
10 minutes of Warmup 2 at zone endurance
5 minutes of Begin at zone sub-LT
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
39 minutes of Recover at zone endurance

60 minutes 75%

10 minute warmup
60 minutes @ 75% FTP
5 minute cool down

Total Time: 01:15:00

Category: Sustained Power

Author: mikesven

Intervals

10 minutes of Warm Up at cadence 90 and zone recovery [ERG watts = 40% of FTP]
1 hour of Interval at cadence 90 [ERG watts = 75% of FTP]
5 minutes of Cool Down at cadence 90 and zone recovery [ERG watts = 40% of FTP]

2 sets of 10 x 30 second intervals (30 seconds on; 30 sec recovery)

Warm up very thoroughly; these hurt a bit.

Once warmed up, find a flat to moderately uphill road with no stops for at least a 7-8 minute stretch at high speed.

Begin by pedaling 30 seconds Zone 6 power (or as hard as you can, in other words). Immediately take 30 seconds easy pedaling (Zone 2 - this will feel really easy at this point, in comparison). After 30 seconds Zone 2 go back to 30 seconds as hard as possible. Repeat over and over until you have done 10 x 30-second hard efforts. This is the end of the first work set.

Spin lightly for 5 minutes. Then repeat as above for a second work set of 10 x 30-second intervals.

Spin lightly to recover for at least 10 minutes.

Total Time: 01:14:00

Category: Explosive Power

Author: deniskissane

Intervals

20 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 75% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
5 minutes [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
10 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 50% of FTP]

Wingate Classic

from the book The One-Minute Workout

Total Time: 00:25:30

Category: Misc.

Author: cabopc

Intervals

3 minutes of warmup at zone endurance
30 seconds of work at zone maximal
4 minutes of rest at zone recovery
30 seconds of work at zone maximal
4 minutes of rest at zone recovery
30 seconds of work at zone maximal
4 minutes of rest at zone recovery
30 seconds of work at zone maximal
4 minutes of rest at zone recovery
30 seconds of work at zone maximal
4 minutes of rest at zone recovery

TheSufferFest.com's The Wretched

Bring this workout to life. Get The Sufferfest's The Wretched training video. Available at www.thesufferfest.com/video-sufferfests/the-wretched
Start workout clock when words "The Wretched" appear on the screen (@ 1:21)

Total Time: 00:48:07

Category: Speed endurance

Author: Ransom

Intervals

3 minutes 35 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 36 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 41 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 6 seconds at zone super-LT [ERG watts = 101% of FTP]
42 seconds at zone endurance [ERG watts = 76% of FTP]
25 seconds at zone sub-LT [ERG watts = 89% of FTP]
7 seconds at zone super-LT [ERG watts = 101% of FTP]
12 seconds at zone sub-maximal [ERG watts = 127% of FTP]
13 seconds at zone sub-LT [ERG watts = 89% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
34 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
6 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone sub-maximal [ERG watts = 127% of FTP]
17 seconds at zone super-LT [ERG watts = 101% of FTP]
25 seconds at zone sub-maximal [ERG watts = 121% of FTP]
34 seconds at zone lactate threshold [ERG watts = 95% of FTP]
17 seconds at zone super-LT [ERG watts = 101% of FTP]
17 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 19 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 36 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
16 seconds at zone sub-maximal [ERG watts = 121% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
37 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
51 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
19 seconds at zone sub-maximal [ERG watts = 140% of FTP]
54 seconds at zone sub-LT [ERG watts = 89% of FTP]
20 seconds at zone super-LT [ERG watts = 101% of FTP]
20 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
17 seconds at zone sub-LT [ERG watts = 89% of FTP]
25 seconds at zone sub-maximal [ERG watts = 127% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
47 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
16 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
7 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 28 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
29 seconds at zone endurance [ERG watts = 76% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 12 seconds at zone sub-LT [ERG watts = 89% of FTP]
18 seconds at zone lactate threshold [ERG watts = 95% of FTP]
9 seconds at zone super-LT [ERG watts = 101% of FTP]
24 seconds at zone lactate threshold [ERG watts = 95% of FTP]
16 seconds at zone super-LT [ERG watts = 101% of FTP]
26 seconds at zone lactate threshold [ERG watts = 95% of FTP]
19 seconds at zone super-LT [ERG watts = 101% of FTP]
29 seconds at zone lactate threshold [ERG watts = 95% of FTP]
42 seconds at zone super-LT [ERG watts = 101% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 12 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
2 minutes 15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
2 minutes 58 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 2 seconds at zone sub-maximal [ERG watts = 124% of FTP]
14 seconds at zone sub-maximal [ERG watts = 140% of FTP]
29 seconds at zone sub-LT [ERG watts = 89% of FTP]
28 seconds at zone lactate threshold [ERG watts = 95% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
50 seconds at zone sub-LT [ERG watts = 89% of FTP]
18 seconds at zone super-LT [ERG watts = 101% of FTP]
16 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 127% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
51 seconds at zone sub-maximal [ERG watts = 121% of FTP]
50 seconds at zone sub-maximal [ERG watts = 124% of FTP]
19 seconds at zone sub-maximal [ERG watts = 140% of FTP]
4 minutes 20 seconds at zone endurance [ERG watts = 63% of FTP]

Trainer Road "Palmer" - 10 x (2 min @105%FTP, 1 min recovery)

TR - "Palmer" - 10 x (2 min @105%FTP, 1 min recovery)

Total Time: 01:00:00

Category: Strength

Author: silicon

Intervals

5 minutes of 5 min 57%FTP [ERG watts = 57% of FTP]
5 minutes of 5 min 62%FTP [ERG watts = 62% of FTP]
5 minutes of 5 min 65%FTP [ERG watts = 65% of FTP]
30 seconds of 30 sec 90%FTP [ERG watts = 90% of FTP]
30 seconds of 30 sec 65%FTP [ERG watts = 65% of FTP]
30 seconds of 30 sec 92%FTP [ERG watts = 92% of FTP]
30 seconds of 30 sec 65%FTP [ERG watts = 65% of FTP]
30 seconds of 30 sec 95%FTP [ERG watts = 95% of FTP]
30 seconds of 30 sec 65%FTP [ERG watts = 65% of FTP]
30 seconds of 30 sec 97%FTP [ERG watts = 97% of FTP]
30 seconds of 30 sec 65%FTP [ERG watts = 65% of FTP]
30 seconds of 30 sec 100%FTP [ERG watts = 100% of FTP]
30 seconds of 30 sec 67%FTP [ERG watts = 67% of FTP]
2 minutes 30 seconds of 2:30 min 72%FTP [ERG watts = 72% of FTP]
2 minutes 30 seconds of 2:30 min 75%FTP [ERG watts = 75% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP - LAST ONE [ERG watts = 105% of FTP]
3 minutes of 3 min 57%FTP [ERG watts = 57% of FTP]
3 minutes of 3 min 50%FTP [ERG watts = 50% of FTP]

2 X 20 @ 89% FTP

Total Time: 01:10:00

Category: Endurance

Author: deniskissane

Intervals

10 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 75% of FTP]
20 minutes [ERG watts = 89% of FTP]
5 minutes [ERG watts = 65% of FTP]
20 minutes [ERG watts = 89% of FTP]
10 minutes [ERG watts = 55% of FTP]

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Public Workouts by Rating

Better Cycling - Endurance with 1 minute efforts 1:30:00

Block: 15 min warm up

Block: Main Block

Block: Warm Down

AC: FTP and Sweet Spot

OD. 40-20 efforts

Block: Warm Up

Block: Main Block

9 by 3 by 3

60 minutes 75%

2 sets of 10 x 30 second intervals (30 seconds on; 30 sec recovery)

Wingate Classic

TheSufferFest.com's The Wretched

Trainer Road "Palmer" - 10 x (2 min @105%FTP, 1 min recovery)

2 X 20 @ 89% FTP

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