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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

SWAT: 2TP Intervals - 3 x 12mins

Workout type: Bike
WARM UP - 15 MINS
Start out at EZ pace & gradually build for 10 mins...
then 5 x 30s build from 80-110rpm in moderate gear + 30s EZ spin
3 x 12’ @ 100-105%FTP + 3mins EZ spin recovery
You can do this on an indoor trainer
If you do these on a hill on the road, you may not be able to control the rest intervals (descending to the start) so just take as long as you need
Target wattage is 95-105%FTP (see how you feel when you start your warm up)
If you only have heart rate then aim for 90-92%mhr
----------------------
COOL DOWN - 10 MINS
10 mins EZ spinning
Goal here is to ease the legs out after the ride. ,
Planned Time: 1:07

Total Time: 01:10:00
Category: Misc.
Author: Zw426p

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

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

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