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Recovery Roll

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

Enduro Pyramids

A simple 6.5 min Enduro/sub-LT pyramid, X3 with 2 mins of rest.

Total Time: 00:33:30
Category: Endurance
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

Tabata Classic double

This workout is adapted from the book The One-Minute Workout by Martin Gibala. It's simply double the original workout. Tabata training was developed by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo. It's a timed interval method that alternates between 20-second intervals performed at maximum effort and 10-second stages of rest, repeated eight times for the ultimate exhaustive four-minute workout.

Total Time: 00:14:40
Category: Misc.
Author: cabopc

Sub-LT intervals

Decreasing intervals with increasing watt percentage starting with 10 min at 85%, ending with 2 min at 105%.

Total Time: 01:09:00
Category: Endurance
Author: laurenchandler

Polarized 4x8 min

Total Time: 00:59:00
Category: Sustained Power
Author: dallaskerley

Sufferfest Half is Easy

Sufferfest Half Is Easy, two sets of 20 x :15 hard / :15 easy.

To sync with the video, start at the same time.

Total Time: 00:38:25
Category: Speed
Author: sfield

Loz Ramp Test

10 minute Warm Up as:
4 mins @ 69 W
6 mins @ 120 W

Steady state pedalling, 5 mins @ 130W

Recovery & test prep, 5 mins @ 100W

Ramp Test
Stage 1 @ 150W
Stage 2 @ 175W
Stage 3 @ 200W
Stage 4 @ 225W
Stage 5 @ 250W
Stage 6 @ 275W
Stage 7 @ 300W
Stage 8 @ 325W
Stage 9 @ 350W
Stage 10 @ 375 W
Stage 11 @ 400W

Recovery, 5 mins @ 120W

Warm Down, 10 mins @ 75W

Total Time: 01:08:00
Category: Testing
Author: lozzieuk