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.

Total Time: 01:45:00

Category: Sustained Power

Author: kburst

Intervals

10 minutes of Warmup [ERG watts = 70% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
10 minutes of Recovery [ERG watts = 55% of FTP]

45 Min Indoor training

Total Time: 00:43:30

Category: Speed endurance

Author: peteodea

Intervals

10 minutes of Warm up at zone recovery
1 minute 20 seconds of Go at zone sub-maximal
1 minute 10 seconds of Rest at zone recovery
1 minute 30 seconds of Go at zone sub-maximal
1 minute 10 seconds of Rest at zone recovery
1 minute 20 seconds of Go at zone sub-maximal
1 minute 15 seconds of Rest at zone recovery
1 minute 10 seconds of Go at zone sub-maximal
2 minutes of Rest at zone recovery
1 minute 15 seconds of Go at zone sub-maximal
1 minute 30 seconds of Rest at zone recovery
1 minute 10 seconds of Go at zone sub-maximal
1 minute 35 seconds of Rest at zone recovery
1 minute 15 seconds of Go at zone sub-maximal
6 minutes 15 seconds of Rest at zone recovery
40 seconds of Go at zone maximal
30 seconds of Rest at zone recovery
40 seconds of Go at zone maximal
30 seconds of Rest at zone recovery
40 seconds of Go at zone maximal
30 seconds of Rest at zone recovery
40 seconds of Go at zone maximal
30 seconds of Rest at zone recovery
40 seconds of Go at zone maximal
30 seconds of Rest at zone recovery

Block: Go

15 seconds of level 6 at zone maximal
15 seconds of level 5 at zone sub-maximal

15 seconds of level 6 at zone maximal
3 minutes of Cool Down at zone recovery

sst workout

Total Time: 01:07:30

Category: Sustained Power

Author: Tetsu345

Intervals

5 minutes at zone recovery
5 minutes at zone endurance
5 minutes at zone sub-LT
30 seconds at zone sub-maximal
2 minutes at zone recovery
45 minutes at zone sub-LT
5 minutes 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

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

Total Time: 00:59:26

Category: Endurance

Author: drpleishner

Intervals

2 minutes 14 seconds of RPE 5 at cadence 80 to 90 and zone recovery
42 seconds of Stand RPE 7 at cadence 60 to 80 and zone lactate threshold
2 minutes 24 seconds of RPE 7 at cadence 90 to 100 and zone sub-LT
40 seconds of RPE 7 at cadence 100 and zone sub-LT
19 seconds of RPE 6 at cadence 80 to 90 and zone endurance
30 seconds of RPE 7 at cadence 100 and zone sub-LT
52 seconds of RPE 6 at cadence 80 to 90 and zone endurance
45 seconds of RPE 8 at cadence 90 and zone lactate threshold
1 minute 13 seconds of RPE 6 at cadence 90 and zone endurance
2 minutes 37 seconds of Stand RPE 8 at cadence 60 to 80 and zone super-LT
3 minutes 13 seconds of RPE 6 at cadence 80 to 100 and zone endurance
2 minutes 3 seconds of RPE 7 at cadence 85 to 95 and zone sub-LT
34 seconds of Stand RPE 8 at cadence 70 to 80 and zone super-LT
1 minute 13 seconds of RPE 6 at cadence 80 to 90 and zone endurance
28 seconds of RPE 7 at cadence 90 to 100 and zone sub-LT
1 minute 15 seconds of Stand RPE 8 at cadence 60 to 80 and zone super-LT
2 minutes 10 seconds of RPE 6 at cadence 80 to 100 and zone endurance
8 minutes 10 seconds of RPE 8 at cadence 90 to 95 and zone lactate threshold
28 seconds of RPE 9 at cadence 60 to 80 and zone VO2-MAX
1 minute 59 seconds of RPE 6 at cadence 80 to 100 and zone endurance
5 minutes 34 seconds of RPE 8 at cadence 90 to 95 and zone lactate threshold
26 seconds of Stand RPE 8 at cadence 60 to 80 and zone super-LT
31 seconds of RPE 7 at cadence 90 to 95 and zone sub-LT
41 seconds of Stand RPE 9 at cadence 60 to 80 and zone sub-maximal
2 minutes 3 seconds of RPE 6 at cadence 80 to 100 and zone endurance
1 minute 24 seconds of RPE 7 at cadence 90 to 95 and zone sub-LT
1 minute of Stand RPE 8 at cadence 60 to 80 and zone super-LT
3 minutes 33 seconds of RPE 7 at cadence 90 to 95 and zone sub-LT
2 minutes 1 seconds of RPE 8 at cadence 90 to 100 and zone lactate threshold
2 minutes of RPE 8 at cadence 90 to 100 and zone lactate threshold
2 minutes 8 seconds of RPE 9 at cadence 90 to 100 and zone VO2-MAX
10 seconds of RPE 10 at cadence 100+ and zone maximal
4 minutes 6 seconds of RPE 5 at cadence 80 to 100 and zone recovery

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.

Total Time: 01:00:00

Category: Speed endurance

Author: Witchdoctor

Intervals

Block: Warm Up

1 minute of 56% FTP [ERG watts = 56% of FTP]
1 minute of 60% FTP [ERG watts = 60% 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 72% FTP [ERG watts = 72% of FTP]
1 minute of 76% FTP [ERG watts = 76% of FTP]
1 minute of 80% FTP [ERG watts = 80% of FTP]
1 minute of 84% FTP [ERG watts = 84% of FTP]
1 minute of 88% FTP [ERG watts = 88% of FTP]
1 minute of 92% FTP [ERG watts = 92% 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 56% FTP [ERG watts = 56% of FTP]

Block: Main Block

5 minutes of 100% FTP [ERG watts = 100% of FTP]
5 minutes of Easy Spinning [ERG watts = 60% of FTP]
10 minutes of 94% FTP [ERG watts = 94% of FTP]
5 minutes of Easy Spinning [ERG watts = 60% of FTP]
10 minutes of 94% FTP [ERG watts = 94% of FTP]

Block: Warm Down

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

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!

Total Time: 01:00:00

Category: Endurance

Author: mikslush

Intervals

2 minutes of Warm Up 1 [ERG watts = 40% of FTP]
2 minutes of Warm Up 2 [ERG watts = 50% of FTP]
2 minutes of Warm Up 3 [ERG watts = 60% of FTP]
2 minutes of Warm Up 4 [ERG watts = 70% of FTP]
2 minutes of Warm Up 5 [ERG watts = 50% of FTP]
1 minute of Build 1 [ERG watts = 100% of FTP]
6 minutes 30 seconds of Build 2 [ERG watts = 103% of FTP]
3 minutes 30 seconds of Recovery [ERG watts = 40% of FTP]
1 minute of Build 1 [ERG watts = 100% of FTP]
6 minutes 30 seconds of Build 2 [ERG watts = 103% of FTP]
3 minutes 30 seconds of Recovery [ERG watts = 40% of FTP]
1 minute of Build 1 [ERG watts = 100% of FTP]
6 minutes 30 seconds of Build 2 [ERG watts = 103% of FTP]
20 minutes 30 seconds of Recovery [ERG watts = 60% of FTP]

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 40 Tempo Workout 2

Total Time: 01:40:00

Category: Misc.

Author: coachtommy

Intervals

5 minutes of Warmup [ERG watts = 50% of FTP]
5 minutes of Warmup 2 [ERG watts = 60% of FTP]
40 minutes of Tempo [ERG watts = 75% of FTP]
5 minutes of Rest [ERG watts = 50% of FTP]
40 minutes of Tempo [ERG watts = 75% of FTP]
5 minutes of Cooldown

RACE-W3

Total Time: 01:00:00

Category: Misc.

Author: BrandonAmos

Intervals

15 minutes of Warm Up [ERG watts = 70% of FTP]

Block: Fast Pedalling (1/5)

1 minute of Fast Pedalling (1/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (1/5) [ERG watts = 79% of FTP]

Block: Fast Pedalling (2/5)

1 minute of Fast Pedalling (2/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (2/5) [ERG watts = 79% of FTP]

Block: Fast Pedalling (3/5)

1 minute of Fast Pedalling (3/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (3/5) [ERG watts = 79% of FTP]

Block: Fast Pedalling (4/5)

1 minute of Fast Pedalling (4/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (4/5) [ERG watts = 79% of FTP]

Block: Fast Pedalling (5/5)

1 minute of Fast Pedalling (5/5) [ERG watts = 79% of FTP]
1 minute of Normal Pedalling (5/5) [ERG watts = 79% of FTP]

5 minutes of Endurance [ERG watts = 75% of FTP]

Block: Ramp (1/2)

50 seconds of Ramp 80/105 (1/2) [ERG watts = 80% of FTP]
50 seconds of Ramp 85/105 (1/2) [ERG watts = 85% of FTP]
50 seconds of Ramp 90/105 (1/2) [ERG watts = 90% of FTP]
50 seconds of Ramp 95/105 (1/2) [ERG watts = 95% of FTP]
50 seconds of Ramp 100/105 (1/2) [ERG watts = 100% of FTP]
50 seconds of Ramp 105/105 (1/2) [ERG watts = 105% of FTP]
5 minutes of Recovery [ERG watts = 70% of FTP]

Block: Ramp (122)

50 seconds of Ramp 80/105 (2/2) [ERG watts = 80% of FTP]
50 seconds of Ramp 85/105 (2/2) [ERG watts = 85% of FTP]
50 seconds of Ramp 90/105 (2/2) [ERG watts = 90% of FTP]
50 seconds of Ramp 95/105 (2/2) [ERG watts = 95% of FTP]
50 seconds of Ramp 100/105 (2/2) [ERG watts = 100% of FTP]
50 seconds of Ramp 105/105 (2/2) [ERG watts = 105% of FTP]

15 minutes of Cool Down [ERG watts = 70% of FTP]

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Public Workouts by Rating

6 X 10 min @ 95% of FTP with 5 min rest in between

45 Min Indoor training

Block: Go

sst workout

CP Thr1

Rides: North Carolina

Better Cycling - Sweet Spot Intervals

Block: Warm Up

Block: Main Block

Block: Warm Down

3 x 7.5 min Z4, 3.5 min rest

VO2Max Intervals

Block: Warmup

2 x 40 Tempo Workout 2

RACE-W3

Block: Fast Pedalling (1/5)

Block: Fast Pedalling (2/5)

Block: Fast Pedalling (3/5)

Block: Fast Pedalling (4/5)

Block: Fast Pedalling (5/5)

Block: Ramp (1/2)

Block: Ramp (122)

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