Public Workouts by Rating

SS4 Aero Position

8 x 3 in aero positon at 95 rpm

Total Time: 01:10:00

Category: Technique

Author: Markchandler

5 minutes of Pedal Easy [ERG watts = 50% of FTP]
5 minutes of 30s seated/30s standing [ERG watts = 80% of FTP]
6 minutes of Alt R/L leg workload [ERG watts = 60% of FTP]
4 minutes of Scrape Mud [ERG watts = 70% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
5 minutes of Cool Down at cadence 100 [ERG watts = 50% of FTP]

Better Cycling - Sweet Spot / Threshold 40min

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
-15mins Warm up build from 100w-280w + 5mins easy spinning.
-40mins block of effort doing 3mins @ 250-260w + 2mins @ 270-280w for the duration (no recovery sections).
-Cool down 5-10mins easy spinning ~180w

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 50% FTP [ERG watts = 50% of FTP]
1 minute of 55% FTP [ERG watts = 55% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 65% FTP [ERG watts = 65% of FTP]
1 minute of 70% FTP [ERG watts = 70% of FTP]
1 minute of 75% FTP [ERG watts = 75% of FTP]
1 minute of 80% FTP [ERG watts = 80% of FTP]
1 minute of 85% FTP [ERG watts = 85% of FTP]
1 minute of 90% FTP [ERG watts = 90% of FTP]
1 minute of 95% FTP [ERG watts = 95% of FTP]
1 minute of 100% FTP [ERG watts = 100% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]

Block: Main Block

3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]

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

Billats

A shorter warmup and then billats

Total Time: 01:01:00

Category: Misc.

Author: mdwhaley

Intervals

2 minutes of warmup 1 [ERG watts = 40% of FTP]
2 minutes of warmup 2 [ERG watts = 60% of FTP]
3 minutes of warmup 3 [ERG watts = 85% of FTP]
15 seconds of billat warmup [ERG watts = 130% of FTP]
3 minutes of cool it [ERG watts = 50% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
2 minutes 45 seconds of Rest [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
2 minutes 45 seconds of Rest [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
2 minutes 45 seconds of Rest [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
2 minutes 45 seconds of Rest [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
4 minutes 15 seconds of Cooldown [ERG watts = 50% of FTP]

MAP test

For less than 365 MAP
Warm up 10mins@160W, 5x60s@110rpm@200W,220W,240W,260W & 280W with 60sec easy pedalling. 5mins recovery
MAP Start at 200W increasing 5W/20sec until exhaustion.
Warm down easy 15mins

Total Time: 00:50:20

Category: Testing

Author: gmolony

Intervals

Block: Warmup

10 minutes of WU1 at zone recovery
1 minute of HC1 at cadence 110 and zone endurance
1 minute of Rest at zone recovery
1 minute of HC2 at cadence 110 and zone sub-LT
1 minute of Rest at zone recovery
1 minute of HC3 at cadence 110 and zone lactate threshold
1 minute of Rest at zone recovery
1 minute of HC4 at cadence 110 and zone lactate threshold
1 minute of Rest at zone recovery
1 minute of HC5 at cadence 110 and zone super-LT

5 minutes of Recovery with heart rate recovery

Block: Map Test

20 seconds of Ramp [200 ERG watts]
20 seconds of Ramp [205 ERG watts]
20 seconds of Ramp [210 ERG watts]
20 seconds of Ramp [215 ERG watts]
20 seconds of Ramp [220 ERG watts]
20 seconds of Ramp [225 ERG watts]
20 seconds of Ramp [230 ERG watts]
20 seconds of Ramp [235 ERG watts]
20 seconds of Ramp [240 ERG watts]
20 seconds of Ramp [245 ERG watts]
20 seconds of Ramp [250 ERG watts]
20 seconds of Ramp [255 ERG watts]
20 seconds of Ramp [260 ERG watts]
20 seconds of Ramp [265 ERG watts]
20 seconds of Ramp [270 ERG watts]
20 seconds of Ramp [275 ERG watts]
20 seconds of Ramp [280 ERG watts]
20 seconds of Ramp [285 ERG watts]
20 seconds of Ramp [290 ERG watts]
20 seconds of Ramp [295 ERG watts]
20 seconds of Ramp [300 ERG watts]
20 seconds of Ramp [305 ERG watts]
20 seconds of Ramp [310 ERG watts]
20 seconds of Ramp [315 ERG watts]
20 seconds of Ramp [320 ERG watts]
20 seconds of Ramp [325 ERG watts]
20 seconds of Ramp [330 ERG watts]
20 seconds of Ramp [335 ERG watts]
20 seconds of Ramp [340 ERG watts]
20 seconds of Ramp [345 ERG watts]
20 seconds of Ramp [350 ERG watts]
20 seconds of Ramp [355 ERG watts]
20 seconds of Ramp [360 ERG watts]
20 seconds of Ramp [365 ERG watts]

15 minutes of Warmdown at zone recovery

5 x ((5min@110%FTP)\(5min recovery))

Total Time: 01:00:00

Category: Sustained Power

Author: silicon

Intervals

10 minutes of Warm up [ERG watts = 50% of FTP]
2 minutes of 2 min @ 80%FTP [ERG watts = 80% of FTP]
3 minutes of Warm up [ERG watts = 50% of FTP]
5 minutes of 5 min @ 110%FTP - 1st [ERG watts = 110% of FTP]
5 minutes of 5 min recovery [ERG watts = 40% of FTP]
5 minutes of 5 min @ 110%FTP - 2nd [ERG watts = 110% of FTP]
5 minutes of 5 min recovery [ERG watts = 40% of FTP]
5 minutes of 5 min @ 110%FTP - 3rd [ERG watts = 110% of FTP]
5 minutes of 5 min recovery [ERG watts = 40% of FTP]
5 minutes of 5 min @ 110%FTP - 4th [ERG watts = 110% of FTP]
5 min recovery [ERG watts = 40% of FTP]
5 min @ 110%FTP - last one [ERG watts = 110% of FTP]
10 minutes of Cool down [ERG watts = 50% of FTP]

Sweet Spot Intervals

Up the ante with Sweet Spot intervals which are done at 83-97% of one's FTP.

Total Time: 01:00:00

Category: Misc.

Author: simond

Intervals

10 minutes of Warm Up with heart rate recovery
10 minutes of 10 minutes on at 83-97% of FTP with heart rate sub-LT
5 minutes of Recover with heart rate sub-LT
10 minutes of 10 minutes on at 83-97% of FTP with heart rate sub-LT
5 minutes of Recover with heart rate recovery
10 minutes of 10 minutes on at 83-97% of FTP with heart rate sub-LT
10 minutes of Cool Down with heart rate recovery

Beg. OverUnder: 4x8mins OU, 4 min RBI: 3 min at Tempo HR & Power / 1 min at Steady State HR & Power

4x8 min OU, 4 min RBI: 3 min at Tempo HR & Power / 1 min at Steady State HR & Power / 3 min at Tempo HR & Power / 1 min at Steady State HR & Power

Total Time: 01:08:00

Category: Misc.

Author: bsimons14

Intervals

10 minutes of Warm-up at zone recovery
3 minutes of Tempo at zone sub-LT
1 minute of Steady State at zone endurance
3 minutes of Tempo at zone sub-LT
1 minute of Steady State at zone endurance
4 minutes of Recovery at zone recovery
3 minutes of Tempo at zone sub-LT
1 minute of Steady State at zone endurance
3 minutes of Tempo at zone sub-LT
1 minute of Steady State at zone endurance
4 minutes of Recovery at zone recovery
3 minutes of Tempo at zone sub-LT
1 minute of Steady State at zone endurance
3 minutes of Tempo at zone sub-LT
1 minute of Steady State at zone endurance
4 minutes of Recovery at zone recovery
3 minutes of Tempo at zone sub-LT
1 minute of Steady State at zone endurance
3 minutes of Tempo at zone sub-LT
1 minute of Steady State at zone endurance
4 minutes of Recovery at zone recovery
10 minutes of Cool Down at zone recovery

TheSufferFest.com's Revolver

Bring this workout to life. Get The Sufferfest's Revolver training video. Available at www.thesufferfest.com/video-sufferfests/details-revolver
Start workout clock when word "Revolver" appears on the screen (@ 1:03)

Total Time: 00:48:06

Category: Speed

Author: Ransom

Intervals

1 minute 31 seconds at zone recovery [ERG watts = 50% of FTP]
4 minutes 2 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 45 seconds at zone endurance [ERG watts = 76% of FTP]
2 minutes 10 seconds at zone super-LT [ERG watts = 101% of FTP]
41 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 4 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 2 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute at zone recovery [ERG watts = 50% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 5 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute at zone recovery [ERG watts = 50% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 3 seconds at zone recovery [ERG watts = 50% of FTP]
59 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone sub-maximal [ERG watts = 140% of FTP]
1 minute at zone recovery [ERG watts = 50% of FTP]
1 minute 4 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 2 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 19 seconds at zone sub-maximal [ERG watts = 140% of FTP]
58 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 2 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 3 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 4 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 2 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute at zone sub-maximal [ERG watts = 140% of FTP]
5 minutes 52 seconds at zone recovery [ERG watts = 50% of FTP]

2 x 20 minutes @ 85% FTP

? 10 minute controlled warm up with bursts up to FTP
? 20 minutes @ 85% FTP
? 4 minutes recovery @ 150 watts maximum
? 20 minutes @ 85% FTP
? 6 minutes cool down spinning at 100 rpm

Total Time: 01:00:00

Category: Endurance

Author: silicon

Intervals

10 minutes of Warm Up [ERG watts = 50% of FTP]
20 minutes of 20 minutes @ 85% FTP [ERG watts = 85% of FTP]
4 minutes of 4 minutes recovery @ 150 watts maximum [ERG watts = 50% of FTP]
20 minutes of 20 minutes @ 85% FTP [ERG watts = 85% of FTP]
6 minutes of 6 minutes cool down spinning at 100 rpm [ERG watts = 35% of FTP]

Int 3x8

Exploitation

Total Time: 00:38:00

Category: Sustained Power

Author: velociped77

Intervals

5 minutes of Warm up at zone endurance [ERG watts = 64% of FTP]
8 minutes of 1. Intervall at zone sub-LT [ERG watts = 95% of FTP]
2 minutes of 1. Recovery at zone recovery [ERG watts = 56% of FTP]
8 minutes of 2. Intervall at zone sub-LT [ERG watts = 95% of FTP]
2 minutes of 2. Recovery at zone recovery [ERG watts = 56% of FTP]
8 minutes of 3. Intervall at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Slow down at zone recovery [ERG watts = 56% of FTP]

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Public Workouts by Rating

SS4 Aero Position

Better Cycling - Sweet Spot / Threshold 40min

Block: 15 min warm up

Block: Main Block

Billats

MAP test

Block: Warmup

Block: Map Test

5 x ((5min@110%FTP)\(5min recovery))

Sweet Spot Intervals

Beg. OverUnder: 4x8mins OU, 4 min RBI: 3 min at Tempo HR & Power / 1 min at Steady State HR & Power

TheSufferFest.com's Revolver

2 x 20 minutes @ 85% FTP

Int 3x8

Useful Gear


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