Public Workouts by Rating
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.
CP Thr1
Cadence Power Threshold 1 cyclist magazine
Rides: North Carolina
ERG for DVD Video "Rides: North Carolina". Start workout when the ride map disappears from the screen. http://endurancefilms.com/store/RIDES-NORTH-CAROLINA.html
Better Cycling - Sweet Spot 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 = 280
Warm Up: 12mins Build from 100-280w + 5mins easy spinning
Main Set:
5mins @ 100% FTP + 5mins recover
2x10mins @ 94% FTP + 5mins recovery between.
Cool down with 5-10mins 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.
3 x 7.5 min Z4, 3.5 min rest
10 minute warm up
3 set of 7.5 minute Z4 steady
3.5 mins recovery between intervals
20 mins warm down
Target wattages set based on % of FTP so ensure your FTP values are set correctly in your personal profile!
VO2Max Intervals
6x3, 4x2 @VO2Max