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SS4 Aero Position

8 x 3 in aero positon at 95 rpm

Total Time: 01:10:00
Category: Technique
Author: Markchandler

Better Cycling - Sweet Spot / Threshold 40min

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 build from 100w-280w + 5mins easy spinning.
-40mins block of effort doing 3mins @ 250-260w + 2mins @ 270-280w for the duration (no recovery sections).
-Cool down 5-10mins easy spinning ~180w

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

Billats

A shorter warmup and then billats

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

MAP test

For less than 365 MAP
Warm up 10mins@160W, 5x60s@110rpm@200W,220W,240W,260W & 280W with 60sec easy pedalling. 5mins recovery
MAP Start at 200W increasing 5W/20sec until exhaustion.
Warm down easy 15mins

Total Time: 00:50:20
Category: Testing
Author: gmolony

5 x ((5min@110%FTP)\(5min recovery))

Total Time: 01:00:00
Category: Sustained Power
Author: silicon

Sweet Spot Intervals

Up the ante with Sweet Spot intervals which are done at 83-97% of one's FTP.

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

Beg. OverUnder: 4x8mins OU, 4 min RBI: 3 min at Tempo HR & Power / 1 min at Steady State HR & Power

4x8 min OU, 4 min RBI: 3 min at Tempo HR & Power / 1 min at Steady State HR & Power / 3 min at Tempo HR & Power / 1 min at Steady State HR & Power

Total Time: 01:08:00
Category: Misc.
Author: bsimons14

TheSufferFest.com's Revolver

Bring this workout to life. Get The Sufferfest's Revolver training video. Available at www.thesufferfest.com/video-sufferfests/details-revolver
Start workout clock when word "Revolver" appears on the screen (@ 1:03)

Total Time: 00:48:06
Category: Speed
Author: Ransom

2 x 20 minutes @ 85% FTP

? 10 minute controlled warm up with bursts up to FTP
? 20 minutes @ 85% FTP
? 4 minutes recovery @ 150 watts maximum
? 20 minutes @ 85% FTP
? 6 minutes cool down spinning at 100 rpm

Total Time: 01:00:00
Category: Endurance
Author: silicon

Int 3x8

Exploitation

Total Time: 00:38:00
Category: Sustained Power
Author: velociped77