Public Workouts by Rating

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

Intervals

5 minutes of 5 mins @ 60% [ERG watts = 60% of FTP]
5 minutes of 5 mins @ 70% [ERG watts = 70% of FTP]
45 seconds of 95% FTP #1 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #2 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #3 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #4 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #5 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #6 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #7 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #8 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #9 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #10 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #11 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #12 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #13 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #14 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #15 [ERG watts = 95% of FTP]
5 minutes of 5 mins easy [ERG watts = 50% of FTP]
45 seconds of 95% FTP #1 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #2 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #3 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #4 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #5 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #6 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #7 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #8 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #9 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #10 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #11 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #12 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #13 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #14 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #15 [ERG watts = 95% of FTP]
1 minute of Warm down 1 [ERG watts = 60% of FTP]
1 minute of Warm down 2 [ERG watts = 55% of FTP]
1 minute of Warm down 3 [ERG watts = 50% of FTP]
1 minute of Warm down 4 [ERG watts = 45% of FTP]
1 minute of Warm down 5 [ERG watts = 40% of FTP]

Better Cycling - TH/VO2 Intervals

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 = 300
15mins Warm up from 100-300w + 5mins easy spinning ~150w.
Main Set:
3x8mins Intervals @ 300w + 4mins recoveries @ 175w
Cool down: 5mins easy spinning

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: 01:00:00

Category: Sustained Power

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

8 minutes of 100% FTP [ERG watts = 100% of FTP]
4 minutes of 58% FTP [ERG watts = 58% of FTP]
8 minutes of 100% FTP [ERG watts = 100% of FTP]
4 minutes of 58% FTP [ERG watts = 58% of FTP]
8 minutes of 100% FTP [ERG watts = 100% of FTP]
4 minutes of 58% FTP [ERG watts = 58% of FTP]

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

6x 30sec Sprints

Total Time: 01:00:00

Category: Misc.

Author: Hammy

Intervals

5 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
2 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
8 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
7 minutes of Zone 1 at cadence 90 and zone endurance [ERG watts = 55% of FTP]
5 minutes of Zone 1 at cadence 95 and zone recovery [ERG watts = 50% of FTP]

TT_Warmup_25

Total Time: 00:25:00

Category: Misc.

Author: Didi_N

Intervals

1 minute at zone recovery [ERG watts = 37% of FTP]
1 minute at zone recovery [ERG watts = 45% of FTP]
1 minute at zone recovery [ERG watts = 52% of FTP]
2 minutes at zone endurance [ERG watts = 56% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone endurance [ERG watts = 67% of FTP]
1 minute at zone endurance [ERG watts = 75% of FTP]
1 minute at zone endurance [ERG watts = 80% of FTP]
1 minute at zone sub-LT [ERG watts = 84% of FTP]
1 minute at zone sub-LT [ERG watts = 90% of FTP]
1 minute at zone lactate threshold [ERG watts = 95% of FTP]
1 minute at zone super-LT [ERG watts = 100% of FTP]
2 minutes at zone endurance [ERG watts = 56% of FTP]
1 minute at zone VO2-MAX [ERG watts = 118% of FTP]
2 minutes at zone endurance [ERG watts = 56% of FTP]
8 seconds at zone maximal [ERG watts = 226% of FTP]
52 seconds at zone recovery [ERG watts = 37% of FTP]
8 seconds at zone maximal [ERG watts = 226% of FTP]
52 seconds at zone recovery [ERG watts = 37% of FTP]
8 seconds at zone maximal [ERG watts = 226% of FTP]
52 seconds at zone recovery [ERG watts = 37% of FTP]
4 minutes at zone endurance [ERG watts = 56% of FTP]

Advanced Cruise Intervals

Longer threshold intervals with short rest.

4 x 12 minutes.

Total Time: 01:15:00

Category: Muscular endurance

Author: imi_admin

Intervals

10 minutes of warm up at zone recovery
12 minutes at zone lactate threshold
2 minutes at zone recovery
12 minutes at zone lactate threshold
2 minutes at zone recovery
12 minutes at zone lactate threshold
3 minutes at zone recovery
12 minutes at zone lactate threshold
10 minutes of cool down at zone recovery

15x1min

Total Time: 00:50:00

Category: Misc.

Author: laurenchandler

Intervals

2 minutes [ERG watts = 50% of FTP]
2 minutes [ERG watts = 60% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 75% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 75% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 75% of FTP]
5 minutes [ERG watts = 55% of FTP]
1 minute of 1 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 2 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 3 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 4 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 5 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 6 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 7 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 8 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 9 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 10 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 11 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 12 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 13 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 14 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 15 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
5 minutes [ERG watts = 50% of FTP]

4 x 10 threshold

Total Time: 01:10:00

Category: Sustained Power

Author: MTBLuck

Intervals

5 minutes of Warmup 1 at cadence 90 [ERG watts = 56% of FTP]
2 minutes of Warmup 2 at cadence 90 [ERG watts = 65% of FTP]
2 minutes of Warmup 3 at cadence 90 [ERG watts = 74% of FTP]
2 minutes of Warmup 4 at cadence 90 [ERG watts = 60% of FTP]
10 minutes of 10 min. Threshold at cadence 90 [ERG watts = 95% of FTP]
3 minutes of Rest at cadence 90 [ERG watts = 60% of FTP]
10 minutes of 10 min. Threshold at cadence 90 [ERG watts = 95% of FTP]
3 minutes of Rest at cadence 90 [ERG watts = 60% of FTP]
10 minutes of 10 min. Threshold at cadence 90 [ERG watts = 95% of FTP]
3 minutes of Rest at cadence 90 [ERG watts = 60% of FTP]
10 minutes of 10 min. Threshold at cadence 90 [ERG watts = 95% of FTP]
10 minutes of Cooldown at cadence 90 [ERG watts = 50% of FTP]

CX Big Ring Efforts

Warmup 10-15 min easy
5 min max effort zone 5
3 x 10 90% FTP
every 2 minutes 20 sec push hard on the pedals
10 min rest between sets
finish 3 x 1 start efforts
2 min rest between
10-15 min cool down

Total Time: 01:36:00

Category: Speed

Author: abutts

Intervals

15 minutes of Warm Up at cadence 90 to 120 and zone recovery [Fixed resistance 1]
5 minutes of 5 min Max effort at zone maximal [Fixed resistance 2]
2 minutes of 1 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 1 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 Sec Push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 1 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 1 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 1 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
10 minutes of 10 min rest at zone recovery
2 minutes of 2 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 2 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 Sec Push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 2 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 2 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 2 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
10 minutes of 10 min rest at zone recovery
2 minutes of 3 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 3 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 Sec Push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 3 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 3 of 3 10 min 90% push at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 3 of 3 of 10 min push at zone sub-maximal [Fixed resistance 2]
2 minutes of 2 min rest at zone recovery
1 minute of 1 of 3 Start 1 min MAX at zone maximal [Fixed resistance 4]
2 minutes of Rest at zone recovery
1 minute of 2 of 3 Start 1 min MAX at zone maximal [Fixed resistance 4]
2 minutes of Rest at zone recovery
1 minute of 3 of 3 Start 1 min MAX at zone maximal [Fixed resistance 4]
2 minutes of Rest at zone recovery
15 minutes of 15 min CD at zone endurance [Fixed resistance 1]

medio +SFR

Total Time: 01:14:00

Category: Sustained Power

Author: Gneppo

Intervals

7 minutes of riscaldamento at cadence 90 and zone recovery
20 minutes of medio at cadence 95 and zone sub-LT
5 minutes of recupero at cadence 90 and zone recovery
2 minutes of 4 SFR at cadence 40 and zone lactate threshold
2 minutes of 4 SFR at cadence 60 and zone lactate threshold
1 minute of 4 SFR at cadence 100 and zone lactate threshold
3 minutes of recupero at zone recovery
2 minutes of 3 SFR at cadence 40 and zone lactate threshold
2 minutes of 3 SFR at cadence 60 and zone lactate threshold
1 minute of 3 SFR at cadence 100 and zone lactate threshold
3 minutes of recupero at zone recovery
2 minutes of 2 SFR at cadence 40 and zone lactate threshold
2 minutes of 2 SFR at cadence 60 and zone lactate threshold
1 minute of 2 SFR at cadence 100 and zone lactate threshold
3 minutes of recupero at zone recovery
2 minutes of 1 SFR at cadence 40 and zone lactate threshold
2 minutes of 1 SFR at cadence 60 and zone lactate threshold
1 minute of 1 SFR at cadence 100 and zone lactate threshold
3 minutes of recupero at zone recovery
2 minutes of 0 SFR at cadence 40 and zone lactate threshold
2 minutes of 0 SFR at cadence 60 and zone lactate threshold
1 minute of 0 SFR at cadence 100 and zone lactate threshold
5 minutes of recupero at zone recovery

Ride Fit Smokin' Joe

Experience "real ride" action by getting the Ride Fit Smokin' Joe training video from http://www.ride-fit.com/Shopping/Ride-Fit-Smokin-Joe.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: 00:42:42

Category: Strength

Author: Ride-Fit

Intervals

1 minute 57 seconds at zone recovery [ERG watts = 39% of FTP]
1 minute 45 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone sub-maximal [ERG watts = 126% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone endurance [ERG watts = 64% of FTP]
1 minute at zone sub-maximal [ERG watts = 126% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone endurance [ERG watts = 64% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone sub-maximal [ERG watts = 126% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone endurance [ERG watts = 64% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone sub-maximal [ERG watts = 126% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone endurance [ERG watts = 64% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone sub-maximal [ERG watts = 126% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
1 minute at zone endurance [ERG watts = 64% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute at zone sub-LT [ERG watts = 93% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone sub-maximal [ERG watts = 142% of FTP]
4 minutes at zone recovery [ERG watts = 51% of FTP]

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Public Workouts by Rating

2 x 15 min threshold intervals with 15s micro recoveries

Better Cycling - TH/VO2 Intervals

Block: 15 min warm up

Block: Main Block

6x 30sec Sprints

TT_Warmup_25

Advanced Cruise Intervals

15x1min

4 x 10 threshold

CX Big Ring Efforts

medio +SFR

Ride Fit Smokin' Joe

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