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End-of-race simulation intervals

10 minute warm-up, then:
1) 20 minutes @ 85% FTP (upper Zone 3)
2) 5 minutes @ 70% FTP (upper Zone 2)
3) 5 minutes 100% FTP (upper Zone 4) with the last 30 seconds @ 140+% FTP (all-out sprint)
4) 5 minutes @ 70% FTP (upper Zone 2)
5) 5 minutes 100% FTP (upper Zone 4) with the last 30 seconds @ 140+% FTP (all-out sprint)
Finish with 10 minutes cooldown

Total Time: 01:05:00
Category: Speed
Author: deniskissane

Trainer Threshold 1

Total Time: 00:56:02
Category: Misc.
Author: 10158947124710237@facebook

Ride Fit Fiesta Island Fun

Experience "real ride" action by getting the Ride Fit Fiesta Island Fun training video from http://www.ride-fit.com/Shopping/Ride-Fit-Fiesta-Island-Fun.html?source=.... To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile
Sync. pressing play on the iMobileIntervals app when you hear the first of the tones at 18 seconds on the workout video.
It is recommended that you set "Silence Voice" to ON in the iMobileIntervals app settings.

Total Time: 00:43:40
Category: Recovery
Author: Ride-Fit

AIS Power Profile test

Total Time: 00:42:30
Category: Testing
Author: Peakaboo

Drive for the line (x4 set)

This is a race prep session designed to simulate the rigours and efforts required for road racing

DRIVE FOR THE LINE Power
Type: Bike
Planned Duration: 1:30
Planned TSS: 120
Description: DRIVE FOR THE LINE
Warm Up = 10 mins gradually increase up to 80% FTP
Blowout Effort = 2 mins @ 94% FTP(High RPM < 120)
Easy Effort = 5 mins @ 70% FTP
Main Session = 20min. @85% FTPThen
5min. @75% FTP
5min. @100% FTP with last 30sec. there of @140% FTP
5min. @75% FTP
5min. @100% FTP with last 30sec. there of @ 140% FTP
5min. @75% FTP
5min. @100% FTP with last 30sec. there of @ 140% FTP
5min. @75% FTP
5min. @100% FTP with last 30sec. there of @ 140% FTP
Cool Down = 15 mins @ 70 – 50% THR
Notes = This session is best done on the flats with a self-selected cadence. Picture yourself closing the gap the winning break ?
Pre-Activity Comments: OK mate this is a race replication can be done on the flats or around a block. keep the HR above 75during the main set, make it hurt mate, hold the 30 sec effort consitently dont go high and die. I want a solid effort all the way.

Total Time: 01:34:00
Category: Explosive Power
Author: silicon

Recovery Roll

Total Time: 00:48:00
Category: Recovery
Author: 737296549@facebook

Overgear/FastCadence w/ climbing blocks

10 min WU

SubLT/OG/FCAD

3 min, z3, 90-100rpm
2 min, OG, z4a, 50-60rpm
4 min, z3, 90-100rpm
3 min, OG, z4a, 50-60rpm
3 min, FCAD, z3, 100+rpm
2 min recovery

Repeat x 1

SubLT/LT block (use climbing block)

5 min, z3, 90-100rpm
4 min, z4a, 80-90rpm
3 min, z3, 70-80rpm
2 min, z4a, 80-90rpm
1 min, z3, 90-100rpm
1 min, z5, 100-110rpm

10 min Cool Down

Total Time: 00:53:00
Category: Sustained Power
Author: Ransom

LT-W1

LT-W1

Total Time: 01:10:00
Category: Misc.
Author: danielito

Better Cycling - 2x10m 40/20

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 building to 100% FTP + 5mins easy spinning.
Main Set:
-5mins Hard effort 275-285w + 5mins easy
-2x10mins doing.....
40secs @ 255-260w + 20secs ~315-320w have 5mins recovery between the 2x10mins
5-10mins Cool down

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

2x 20min Zone 4 90pct FTP

Total Time: 01:00:00
Category: Misc.
Author: Hammy