Public Workouts by Rating

Recovery Roll

Total Time: 00:48:00

Category: Recovery

Author: 737296549@facebook

5 minutes at zone recovery
6 minutes at zone endurance
1 minute at zone recovery
5 minutes at zone sub-LT
1 minute at zone recovery
3 minutes at zone lactate threshold
1 minute at zone recovery
2 minutes at zone super-LT
3 minutes at zone recovery
3 minutes at zone lactate threshold
1 minute at zone recovery
5 minutes at zone sub-LT
1 minute at zone recovery
6 minutes at zone endurance
5 minutes at zone recovery

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

Intervals

5 minutes of Warm up
2 minutes at zone endurance
1 minute at zone sub-LT
30 seconds at zone lactate threshold
1 minute at zone sub-LT
2 minutes at zone endurance
2 minutes at zone recovery
2 minutes at zone endurance
1 minute at zone sub-LT
30 seconds at zone lactate threshold
1 minute at zone sub-LT
2 minutes at zone endurance
2 minutes at zone recovery
2 minutes at zone endurance
1 minute at zone sub-LT
30 seconds at zone lactate threshold
1 minute at zone sub-LT
2 minutes at zone endurance
5 minutes of Cool down

LT-W1

Total Time: 01:10:00

Category: Misc.

Author: danielito

Intervals

2 minutes of Warm up [ERG watts = 40% of FTP]
2 minutes of Warm up [ERG watts = 45% of FTP]
2 minutes of Warm up [ERG watts = 50% of FTP]
2 minutes of Warm up [ERG watts = 55% of FTP]
2 minutes of Warm up [ERG watts = 60% of FTP]
2 minutes of Warm up [ERG watts = 65% of FTP]
2 minutes of Warm up [ERG watts = 70% of FTP]
1 minute of Warm up [ERG watts = 75% of FTP]
1 minute of Fast pedaling [ERG watts = 80% of FTP]
1 minute of R1 [ERG watts = 56% of FTP]
1 minute of Fast pedaling [ERG watts = 85% of FTP]
1 minute of R1 [ERG watts = 56% of FTP]
1 minute of Fast pedaling [ERG watts = 90% of FTP]
10 minutes of Cruise [ERG watts = 80% of FTP]
10 minutes of LT [ERG watts = 100% of FTP]
5 minutes of R1 [ERG watts = 56% of FTP]
10 minutes of LT [ERG watts = 100% of FTP]
3 minutes of Cooldown [ERG watts = 75% of FTP]
3 minutes of Cooldown [ERG watts = 70% of FTP]
3 minutes of Cooldown [ERG watts = 65% of FTP]
3 minutes of Cooldown [ERG watts = 60% of FTP]
3 minutes of Cooldown [ERG watts = 55% of FTP]

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

Intervals

Block: Warm Up

1 minute of 54% FTP [ERG watts = 54% of FTP]
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 54% FTP [ERG watts = 54% of FTP]

Block: Main Block

5 minutes of 100% FTP [ERG watts = 100% of FTP]
5 minutes of 60% FTP [ERG watts = 60% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
5 minutes of 60% FTP [ERG watts = 60% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]

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

2x 20min Zone 4 90pct FTP

Total Time: 01:00:00

Category: Misc.

Author: Hammy

Intervals

10 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
20 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 90% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
20 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 90% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]

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

Intervals

3 minutes of warmup at zone endurance
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
2 minutes of cool down at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
10 seconds of rest at zone recovery
20 seconds of work at zone sub-maximal
2 minutes of cool down at zone recovery

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

Intervals

Block: Warm Up

5 minutes [ERG watts = 55% of FTP]
1 minute [ERG watts = 80% of FTP]
1 minute [ERG watts = 60% of FTP]
1 minute [ERG watts = 80% of FTP]
1 minute [ERG watts = 60% of FTP]
1 minute [ERG watts = 80% of FTP]
5 minutes [ERG watts = 60% of FTP]

10 minutes of Interval [ERG watts = 85% of FTP]
5 minutes of Recovery [ERG watts = 60% of FTP]
8 minutes of Interval [ERG watts = 90% of FTP]
4 minutes of Recovery [ERG watts = 60% of FTP]
6 minutes of Interval [ERG watts = 95% of FTP]
3 minutes of Recoery [ERG watts = 60% of FTP]
4 minutes of Interval [ERG watts = 100% of FTP]
2 minutes of Recovery [ERG watts = 60% of FTP]
2 minutes of Interval [ERG watts = 105% of FTP]
10 minutes of Cooldown [ERG watts = 55% of FTP]

Polarized 4x8 min

Total Time: 00:59:00

Category: Sustained Power

Author: dallaskerley

Intervals

3 minutes of warmup 60% FTP [ERG watts = 60% of FTP]
3 minutes of warmup 70% FTP [ERG watts = 70% of FTP]
1 minute of warmup 100% FTP [ERG watts = 100% of FTP]
1 minute of warmup 110% FTP [ERG watts = 110% of FTP]
3 minutes of warmup 70% FTP [ERG watts = 70% of FTP]
8 minutes of 1st Interval 105% FTP [ERG watts = 105% of FTP]
3 minutes of Rest 60% FTP [ERG watts = 60% of FTP]
8 minutes of 2nd Interval 105% FTP [ERG watts = 105% of FTP]
3 minutes of Rest 60% FTP [ERG watts = 60% of FTP]
8 minutes of 3rd Interval 105% FTP [ERG watts = 105% of FTP]
3 minutes of Rest 60% FTP [ERG watts = 60% of FTP]
8 minutes of 4th Interval 105% FTP [ERG watts = 105% of FTP]
7 minutes of Cool down 55% FTP [ERG watts = 55% of FTP]

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

Intervals

3 minutes 51 seconds of Warmup at zone endurance [ERG watts = 50% of FTP]
1 minute 21 seconds of Just a bit more pressure at zone endurance [ERG watts = 65% of FTP]
2 minutes of Ramp it up at zone lactate threshold [ERG watts = 95% of FTP]
25 seconds of Sprint 1 at zone maximal [Fixed resistance 8]
1 minute of Recover at zone recovery
27 seconds of Sprint 2 at zone maximal [Fixed resistance 8]
58 seconds of Recover at zone recovery
15 seconds of Hard 1 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 2 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 3 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 4 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 5 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 6 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 7 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 8 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 9 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 10 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 11 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 12 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 13 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 14 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 15 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 16 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 17 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 18 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 19 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 20 at zone maximal [Fixed resistance 8]
3 minutes 59 seconds of Recover between sets at zone recovery
15 seconds of Hard 1 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 2 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 3 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 4 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 5 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 6 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 7 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 8 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 9 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 10 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 11 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 12 at zone maximal [Fixed resistance 8]
10 seconds of Easy at zone recovery
15 seconds of Hard 13 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 14 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 15 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 16 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 17 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 18 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 19 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 20 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 21 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 22 at zone maximal [Fixed resistance 8]
3 minutes 59 seconds of Cool down at zone recovery

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

Intervals

Block: Warm Up 1

4 minutes of Warm Up 1 [69 ERG watts]

Block: Warm Up 2

Block: Steady pedalling

Block: Recovery & prep

Block: Ramp Test

3 minutes of Stage 1 [150 ERG watts]
3 minutes of Stage 2 [175 ERG watts]
3 minutes of Stage 3 [200 ERG watts]
3 minutes of Stage 4 [225 ERG watts]
3 minutes of Stage 5 [250 ERG watts]
3 minutes of Stage 6 [275 ERG watts]
3 minutes of Stage 7 [300 ERG watts]
3 minutes of Stage 8 [325 ERG watts]
3 minutes of Stage 9 [350 ERG watts]
3 minutes of Stage 10 [375 ERG watts]
3 minutes of Stage 11 [400 ERG watts]

Header Links

Navigation

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Public Workouts by Rating

Recovery Roll

Enduro Pyramids

LT-W1

Better Cycling - 2x10m 40/20

Block: Warm Up

Block: Main Block

2x 20min Zone 4 90pct FTP

Tabata Classic double

Sub-LT intervals

Block: Warm Up

Polarized 4x8 min

Sufferfest Half is Easy

Loz Ramp Test

Block: Warm Up 1

Block: Warm Up 2

Block: Steady pedalling

Block: Recovery & prep

Block: Ramp Test

Block: Recovery

Block: Warm Down

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