Public Workouts by Rating

Cadence Drills

Total Time: 01:00:00

Category: Technique

Author: Jba1234

Intervals

5 minutes of wu 1 at zone recovery
2 minutes of wu 2 at zone endurance
3 minutes of WU 3 at zone endurance

3 minutes of ms 1 - 196 at cadence 100 and zone endurance

2 minutes of ms 2 - 212 at cadence 110 and zone endurance

1 minute of ms 3 - 218 at cadence 120 and zone endurance

2 minutes of ms 4 - 212 at cadence 110 and zone endurance

3 minutes of ms 5 - 196 at cadence 100 and zone endurance

4 minutes of ms 6 - 196 at cadence 90 and zone endurance

3 minutes of ms 1 - 196 at cadence 100 and zone endurance

2 minutes of ms 2 - 212 at cadence 110 and zone endurance

1 minute of ms 3 - 218 at cadence 120 and zone endurance

2 minutes of ms 4 - 212 at cadence 110 and zone endurance

3 minutes of ms 5 - 196 at cadence 100 and zone endurance

4 minutes of ms 6 - 196 at cadence 90 and zone endurance

3 minutes of ms 1 - 196 at cadence 100 and zone endurance

2 minutes of ms 2 - 212 at cadence 110 and zone endurance

1 minute of ms 3 - 218 at cadence 120 and zone endurance

2 minutes of ms 4 - 212 at cadence 110 and zone endurance

3 minutes of ms 5 - 196 at cadence 100 and zone endurance

4 minutes of ms 6 - 196 at cadence 90 and zone endurance

5 minutes of Recovery at zone recovery

CP Thr1

Cadence Power Threshold 1 cyclist magazine

Total Time: 00:44:00

Category: Misc.

Author: MMike

Intervals

10 minutes of Std Warmup to 80% at cadence 90 with heart rate endurance
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
5 minutes of warmdown at cadence 85 to 95 with heart rate recovery

z1 endurance w/low cadence intervals

Total Time: 01:10:00

Category: Strength

Author: laurenchandler

Intervals

5 minutes at cadence 90 [ERG watts = 50% of FTP]
10 minutes at cadence 90 [ERG watts = 60% of FTP]
20 minutes at cadence 70 [ERG watts = 80% of FTP]
5 minutes at cadence 90 [ERG watts = 55% of FTP]
20 minutes at cadence 70 [ERG watts = 80% of FTP]
10 minutes at cadence 90 [ERG watts = 60% of FTP]

Better Cycling - Base Builder

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

We're looking to build up your lower end, base fitness, endurance and Aerobic (fat burning) capacity. Work at:
10mins @ 72% FTP
5mins @ 85% FTP
Repeat for duration

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: 01:11:00

Category: Endurance

Author: Witchdoctor

Intervals

Block: Warm Up

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]

Block: Main Block

10 minutes of 72% FTP [ERG watts = 72% of FTP]
5 minutes of 86% FTP [ERG watts = 86% of FTP]
10 minutes of 72% FTP [ERG watts = 72% of FTP]
5 minutes of 86% FTP [ERG watts = 86% of FTP]
10 minutes of 72% FTP [ERG watts = 72% of FTP]
5 minutes of 86% FTP [ERG watts = 86% of FTP]
10 minutes of 72% FTP [ERG watts = 72% of FTP]
5 minutes of 86% FTP [ERG watts = 86% of FTP]

Block: Warm Down

5 minutes of Warm Down [ERG watts = 55% of FTP]

TrainerRoad - Matanuska

Total Time: 01:45:00

Category: Misc.

Author: PTAmos

Intervals

5 minutes of Warmup [ERG watts = 60% of FTP]
5 minutes of 1/4 [ERG watts = 79% of FTP]
5 minutes of 2/4 [ERG watts = 82% of FTP]
5 minutes of 3/4 [ERG watts = 86% of FTP]
5 minutes of 4/4 [ERG watts = 81% of FTP]
5 minutes of Rest [ERG watts = 40% of FTP]
4 minutes of 1/5 [ERG watts = 85% of FTP]
4 minutes of 2/5 [ERG watts = 82% of FTP]
4 minutes of 3/5 [ERG watts = 86% of FTP]
4 minutes of 4/5 [ERG watts = 88% of FTP]
4 minutes of 5/5 [ERG watts = 84% of FTP]
5 minutes of Rest [ERG watts = 40% of FTP]
5 minutes of 1/4 [ERG watts = 78% of FTP]
5 minutes of 2/4 [ERG watts = 85% of FTP]
5 minutes of 3/4 [ERG watts = 83% of FTP]
5 minutes of 4/4 [ERG watts = 89% of FTP]
5 minutes of Rest [ERG watts = 40% of FTP]
4 minutes of 1/5 [ERG watts = 85% of FTP]
4 minutes of 2/5 [ERG watts = 88% of FTP]
4 minutes of 3/5 [ERG watts = 83% of FTP]
4 minutes of 4/5 [ERG watts = 90% of FTP]
4 minutes of 5/5 [ERG watts = 84% of FTP]
5 minutes of Cooldown [ERG watts = 40% of FTP]

Tony-45 Min-Threshold 2x8M & Sprint 6x30s

Total Time: 00:45:00

Category: Misc.

Author: Reynoldst

Intervals

4 minutes of Easy Spin at zone recovery with heart rate recovery
1 minute of Slight Increase at zone endurance with heart rate endurance
1 minute of Slight Increase 2 at zone sub-LT with heart rate sub-LT
1 minute of Slight Increase 3 at zone lactate threshold with heart rate lactate threshold

Block: Cadence Work

1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Fast Spin at cadence 100+ and zone endurance with heart rate endurance
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Fast Spin at cadence 100+ and zone endurance with heart rate endurance

4 minutes of Spin at zone endurance with heart rate endurance
8 minutes of Tempo at zone sub-LT with heart rate sub-LT
2 minutes of Spin at zone endurance with heart rate endurance
8 minutes of Tempo at zone sub-LT with heart rate sub-LT
2 minutes of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
3 minutes of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance

VO2Max Intervals

6x3, 4x2 @VO2Max

Total Time: 01:35:00

Category: Speed endurance

Author: laurenchandler

Intervals

Block: Warmup

5 minutes [ERG watts = 60% of FTP]
2 minutes [ERG watts = 90% of FTP]
1 minute [ERG watts = 75% of FTP]
2 minutes [ERG watts = 90% of FTP]
5 minutes [ERG watts = 65% of FTP]

5 minutes of FTP [ERG watts = 100% of FTP]
3 minutes of VO2 [ERG watts = 117% of FTP]
3 minutes of Rest [ERG watts = 65% of FTP]
3 minutes of VO2 [ERG watts = 117% of FTP]
3 minutes of Rest [ERG watts = 65% of FTP]
3 minutes of VO2 [ERG watts = 117% of FTP]
3 minutes of Rest [ERG watts = 65% of FTP]
3 minutes of VO2 [ERG watts = 117% of FTP]
3 minutes of Rest [ERG watts = 65% of FTP]
3 minutes of VO2 [ERG watts = 117% of FTP]
3 minutes of Rest [ERG watts = 65% of FTP]
3 minutes of VO2 [ERG watts = 117% of FTP]
10 minutes of Recover [ERG watts = 65% of FTP]
2 minutes of VO2 [ERG watts = 113% of FTP]
4 minutes of Rest [ERG watts = 65% of FTP]
2 minutes of VO2 [ERG watts = 115% of FTP]
4 minutes of Rest [ERG watts = 65% of FTP]
2 minutes of VO2 [ERG watts = 117% of FTP]
4 minutes of Rest [ERG watts = 65% of FTP]
2 minutes of VO2 [ERG watts = 120% of FTP]
4 minutes of Rest [ERG watts = 65% of FTP]
8 minutes of Cooldown [ERG watts = 60% of FTP]

2 x 20 Threshold intervals (90% FTP)

Total Time: 01:00:00

Category: Misc.

Author: coachtommy

Intervals

10 minutes of Warmup [ERG watts = 60% of FTP]
20 minutes of Work Interval 1 [ERG watts = 90% of FTP]
5 minutes of Rest [ERG watts = 50% of FTP]
20 minutes of Work Interval 2
5 minutes of Cooldown [ERG watts = 60% of FTP]

3 sets of 5 x 60 second intervals (60 seconds on; 60 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 60 seconds at 120+% FTP. Immediately take 60 seconds easy pedaling (Zone 1 - this will feel really easy at this point, in comparison). After 60 seconds Zone 1 go back to 60 seconds at 120+% FTP. Repeat over and over until you have done 5 x 60-second hard efforts. This is the end of the first work set.
Spin lightly for 4-5 minutes. Then repeat as above for a second work set of 5 x 60-second intervals.
Spin lightly for 4-5 minutes. Then repeat as above for a third work set of 5 x 60-second intervals.
Spin lightly to recover for at least 10 minutes.

Total Time: 01:05:00

Category: Explosive Power

Author: deniskissane

Intervals

5 minutes [ERG watts = 50% of FTP]
15 minutes [ERG watts = 65% of FTP]
1 minute [ERG watts = 115% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 115% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
4 minutes [ERG watts = 50% of FTP]
1 minute [ERG watts = 115% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
4 minutes [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
10 minutes [ERG watts = 50% of FTP]

Trainer Threshold 1

Total Time: 00:56:02

Category: Misc.

Author: 10158947124710237@facebook

Intervals

5 minutes of Warm up at zone recovery
3 minutes of warm 2 at zone endurance
2 minutes of Warm 3 [ERG watts = 90% of FTP]

Block: Internal

5 seconds at zone maximal
55 seconds at zone endurance
10 seconds at zone maximal
50 seconds at zone endurance
15 seconds at zone maximal
45 seconds at zone recovery
20 seconds at zone maximal
40 seconds at zone recovery
25 seconds at zone maximal
35 seconds at zone recovery
30 seconds at zone maximal
30 seconds at zone recovery
35 seconds at zone maximal
25 seconds at zone recovery
40 seconds at zone maximal
20 seconds at zone recovery
45 seconds at zone maximal
15 seconds at zone recovery
50 seconds at zone maximal
10 seconds at zone recovery
55 seconds at zone maximal
5 seconds at zone recovery
1 seconds at zone maximal

2 minutes of recovery at zone recovery
5 minutes of TT
2 minutes of Recover at zone recovery

Block: interval 2

1 seconds at zone maximal
5 seconds at zone recovery
55 seconds at zone maximal
10 seconds at zone recovery
50 seconds at zone maximal
15 seconds at zone recovery
45 seconds at zone maximal
20 seconds at zone recovery
40 seconds at zone maximal
25 seconds at zone recovery
35 seconds at zone maximal
30 seconds at zone recovery
30 seconds at zone maximal
35 seconds at zone recovery
25 seconds at zone maximal
40 seconds at zone recovery
20 seconds at zone maximal
45 seconds at zone recovery
15 seconds at zone maximal
50 seconds at zone endurance
10 seconds at zone maximal
55 seconds at zone endurance
5 seconds at zone maximal

15 minutes of cooldown at zone recovery

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Public Workouts by Rating

Cadence Drills

CP Thr1

z1 endurance w/low cadence intervals

Better Cycling - Base Builder

Block: Warm Up

Block: Main Block

Block: Warm Down

TrainerRoad - Matanuska

Tony-45 Min-Threshold 2x8M & Sprint 6x30s

Block: Cadence Work

VO2Max Intervals

Block: Warmup

2 x 20 Threshold intervals (90% FTP)

3 sets of 5 x 60 second intervals (60 seconds on; 60 sec recovery)

Trainer Threshold 1

Block: Internal

Block: interval 2

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