Public Workouts by Rating

Ride Fit Un Paseo En Bicicleta Perfecta

Experience "real ride" action by getting the Ride Fit Un Paseo En Bicicleta Perfecta training video from http://www.ride-fit.com/Shopping/Ride-Fit-Un-Paseo-En-Bicicleta-Perfecta.... To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile
Start the workout @18 seconds into the video when the first tone is heard.
Its recommended that you activate "Silence Voice" in the app settings.

Total Time: 01:36:56

Category: Muscular endurance

Author: Ride-Fit

Intervals

2 minutes 5 seconds at zone recovery [ERG watts = 43% of FTP]
28 seconds at zone endurance [ERG watts = 60% of FTP]
29 seconds at zone sub-LT [ERG watts = 91% of FTP]
32 seconds at zone sub-LT [ERG watts = 87% of FTP]
16 seconds at zone sub-LT [ERG watts = 91% of FTP]
56 seconds at zone sub-LT [ERG watts = 87% of FTP]
10 seconds at zone sub-LT [ERG watts = 91% of FTP]
14 seconds at zone endurance [ERG watts = 74% of FTP]
16 seconds at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 14 seconds at zone sub-LT [ERG watts = 87% of FTP]
1 minute 7 seconds at zone sub-LT [ERG watts = 91% of FTP]
27 seconds at zone endurance [ERG watts = 74% of FTP]
1 minute 27 seconds at zone lactate threshold [ERG watts = 95% of FTP]
20 seconds at zone endurance [ERG watts = 78% of FTP]
1 minute 15 seconds at zone lactate threshold [ERG watts = 95% of FTP]
43 seconds at zone sub-LT [ERG watts = 91% of FTP]
56 seconds at zone sub-LT [ERG watts = 89% of FTP]
12 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 3 seconds at zone sub-LT [ERG watts = 89% of FTP]
15 seconds at zone lactate threshold [ERG watts = 95% of FTP]
42 seconds at zone sub-LT [ERG watts = 91% of FTP]
3 minutes 57 seconds at zone sub-LT [ERG watts = 87% of FTP]
1 minute 28 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 55 seconds at zone sub-LT [ERG watts = 87% of FTP]
1 minute 44 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
19 seconds at zone maximal [ERG watts = 163% of FTP]
2 minutes 18 seconds at zone sub-maximal [ERG watts = 120% of FTP]
51 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 45 seconds at zone maximal [ERG watts = 163% of FTP]
13 seconds at zone sub-maximal [ERG watts = 120% of FTP]
11 seconds at zone sub-LT [ERG watts = 91% of FTP]
47 seconds at zone endurance [ERG watts = 61% of FTP]
20 seconds at zone endurance [ERG watts = 78% of FTP]
28 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 55 seconds at zone sub-LT [ERG watts = 84% of FTP]
38 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 11 seconds at zone sub-LT [ERG watts = 84% of FTP]
30 seconds at zone sub-LT [ERG watts = 89% of FTP]
28 seconds at zone lactate threshold [ERG watts = 95% of FTP]
55 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 45 seconds at zone sub-LT [ERG watts = 91% of FTP]
21 seconds at zone lactate threshold [ERG watts = 95% of FTP]
33 seconds at zone sub-LT [ERG watts = 89% of FTP]
39 seconds at zone endurance [ERG watts = 68% of FTP]
15 seconds at zone sub-LT [ERG watts = 89% of FTP]
40 seconds at zone lactate threshold [ERG watts = 95% of FTP]
23 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 3 seconds at zone lactate threshold [ERG watts = 95% of FTP]
54 seconds at zone endurance [ERG watts = 78% of FTP]
43 seconds at zone sub-LT [ERG watts = 91% of FTP]
22 seconds at zone endurance [ERG watts = 61% of FTP]
46 seconds at zone sub-LT [ERG watts = 89% of FTP]
21 seconds at zone sub-LT [ERG watts = 91% of FTP]
44 seconds at zone sub-LT [ERG watts = 89% of FTP]
2 minutes 35 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 14 seconds at zone endurance [ERG watts = 78% of FTP]
1 minute 13 seconds at zone sub-LT [ERG watts = 89% of FTP]
21 seconds at zone lactate threshold [ERG watts = 95% of FTP]
31 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 23 seconds at zone endurance [ERG watts = 74% of FTP]
43 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 16 seconds at zone lactate threshold [ERG watts = 95% of FTP]
3 minutes 45 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 17 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 2 seconds at zone sub-LT [ERG watts = 91% of FTP]
36 seconds at zone lactate threshold [ERG watts = 95% of FTP]
18 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 12 seconds at zone lactate threshold [ERG watts = 95% of FTP]
35 seconds at zone sub-LT [ERG watts = 91% of FTP]
36 seconds at zone sub-LT [ERG watts = 87% of FTP]
39 seconds at zone sub-LT [ERG watts = 91% of FTP]
31 seconds at zone lactate threshold [ERG watts = 95% of FTP]
35 seconds at zone sub-LT [ERG watts = 89% of FTP]
52 seconds at zone lactate threshold [ERG watts = 95% of FTP]
57 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 36 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 3 seconds at zone sub-LT [ERG watts = 91% of FTP]
16 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 43 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 3 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 26 seconds at zone endurance [ERG watts = 78% of FTP]
1 minute 3 seconds at zone lactate threshold [ERG watts = 95% of FTP]
2 minutes 57 seconds at zone sub-LT [ERG watts = 91% of FTP]
33 seconds at zone endurance [ERG watts = 74% of FTP]
11 seconds at zone lactate threshold [ERG watts = 95% of FTP]
25 seconds at zone sub-LT [ERG watts = 89% of FTP]
38 seconds at zone lactate threshold [ERG watts = 95% of FTP]
18 seconds at zone sub-LT [ERG watts = 89% of FTP]
27 seconds at zone lactate threshold [ERG watts = 95% of FTP]
23 seconds at zone sub-LT [ERG watts = 91% of FTP]
2 minutes 8 seconds at zone endurance [ERG watts = 74% of FTP]
1 minute 31 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 14 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 24 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 2 seconds at zone sub-LT [ERG watts = 91% of FTP]
1 minute 25 seconds at zone sub-LT [ERG watts = 87% of FTP]
14 seconds at zone sub-LT [ERG watts = 91% of FTP]
20 seconds at zone endurance [ERG watts = 61% of FTP]
6 seconds at zone endurance [ERG watts = 61% of FTP]
3 minutes 50 seconds at zone recovery [ERG watts = 37% of FTP]

Goat Ramp Up x6

Total Time: 01:02:15

Category: Strength

Author: moverboy

Intervals

5 minutes of Warmup at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 90% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 100% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 110% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 115% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 120% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 130% of FTP]
3 minutes of Extra Recovery at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 90% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 100% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 110% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 115% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 120% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 130% of FTP]
3 minutes of Extra Recovery at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 90% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 100% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 110% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 115% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 120% of FTP]
45 seconds of Recover at cadence 60 [ERG watts = 60% of FTP]
2 minutes at cadence 80 [ERG watts = 130% of FTP]
4 minutes of Cool Down at cadence 60 [ERG watts = 60% of FTP]

Leg Opener

Total Time: 01:00:00

Category: Technique

Author: deniskissane

Intervals

20 minutes [ERG watts = 60% of FTP]
1 minute [ERG watts = 107% of FTP]
5 minutes [ERG watts = 90% of FTP]
20 minutes [ERG watts = 60% of FTP]
14 minutes [ERG watts = 50% of FTP]

Cadence Drills

Total Time: 01:00:00

Category: Technique

Author: Jba1234

Intervals

5 minutes of wu 1 at zone recovery
2 minutes of wu 2 at zone endurance
3 minutes of WU 3 at zone endurance

3 minutes of ms 1 - 196 at cadence 100 and zone endurance

2 minutes of ms 2 - 212 at cadence 110 and zone endurance

1 minute of ms 3 - 218 at cadence 120 and zone endurance

2 minutes of ms 4 - 212 at cadence 110 and zone endurance

3 minutes of ms 5 - 196 at cadence 100 and zone endurance

4 minutes of ms 6 - 196 at cadence 90 and zone endurance

3 minutes of ms 1 - 196 at cadence 100 and zone endurance

2 minutes of ms 2 - 212 at cadence 110 and zone endurance

1 minute of ms 3 - 218 at cadence 120 and zone endurance

2 minutes of ms 4 - 212 at cadence 110 and zone endurance

3 minutes of ms 5 - 196 at cadence 100 and zone endurance

4 minutes of ms 6 - 196 at cadence 90 and zone endurance

3 minutes of ms 1 - 196 at cadence 100 and zone endurance

2 minutes of ms 2 - 212 at cadence 110 and zone endurance

1 minute of ms 3 - 218 at cadence 120 and zone endurance

2 minutes of ms 4 - 212 at cadence 110 and zone endurance

3 minutes of ms 5 - 196 at cadence 100 and zone endurance

4 minutes of ms 6 - 196 at cadence 90 and zone endurance

5 minutes of Recovery at zone recovery

Fast Pedal Ladder

Total Time: 00:40:00

Category: Technique

Author: Tgrace

Intervals

5 minutes of Warmup at cadence 80 to 90 and zone endurance
3 minutes of Interval at cadence 110 to 125 and zone sub-LT
2 minutes of Recovery at cadence 80 to 90 and zone endurance
6 minutes of Interval at cadence 110 to 125 and zone sub-LT
2 minutes of Recovery at cadence 80 to 90 and zone endurance
12 minutes of Interval at cadence 110 to 125 and zone sub-LT
10 minutes of Recovery at cadence 80 to 90 and zone recovery

z1 endurance w/low cadence intervals

Total Time: 01:10:00

Category: Strength

Author: laurenchandler

Intervals

5 minutes at cadence 90 [ERG watts = 50% of FTP]
10 minutes at cadence 90 [ERG watts = 60% of FTP]
20 minutes at cadence 70 [ERG watts = 80% of FTP]
5 minutes at cadence 90 [ERG watts = 55% of FTP]
20 minutes at cadence 70 [ERG watts = 80% of FTP]
10 minutes at cadence 90 [ERG watts = 60% of FTP]

Better Cycling - Base Builder

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

We're looking to build up your lower end, base fitness, endurance and Aerobic (fat burning) capacity. Work at:
10mins @ 72% FTP
5mins @ 85% FTP
Repeat for duration

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: 01:11:00

Category: Endurance

Author: Witchdoctor

Intervals

Block: Warm Up

1 minute of 55% FTP [ERG watts = 55% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 65% FTP [ERG watts = 65% of FTP]
1 minute of 70% FTP [ERG watts = 70% of FTP]
1 minute of 75% FTP [ERG watts = 75% of FTP]
1 minute of 80% FTP [ERG watts = 80% of FTP]

Block: Main Block

10 minutes of 72% FTP [ERG watts = 72% of FTP]
5 minutes of 86% FTP [ERG watts = 86% of FTP]
10 minutes of 72% FTP [ERG watts = 72% of FTP]
5 minutes of 86% FTP [ERG watts = 86% of FTP]
10 minutes of 72% FTP [ERG watts = 72% of FTP]
5 minutes of 86% FTP [ERG watts = 86% of FTP]
10 minutes of 72% FTP [ERG watts = 72% of FTP]
5 minutes of 86% FTP [ERG watts = 86% of FTP]

Block: Warm Down

5 minutes of Warm Down [ERG watts = 55% of FTP]

TrainerRoad - Matanuska

Total Time: 01:45:00

Category: Misc.

Author: PTAmos

Intervals

5 minutes of Warmup [ERG watts = 60% of FTP]
5 minutes of 1/4 [ERG watts = 79% of FTP]
5 minutes of 2/4 [ERG watts = 82% of FTP]
5 minutes of 3/4 [ERG watts = 86% of FTP]
5 minutes of 4/4 [ERG watts = 81% of FTP]
5 minutes of Rest [ERG watts = 40% of FTP]
4 minutes of 1/5 [ERG watts = 85% of FTP]
4 minutes of 2/5 [ERG watts = 82% of FTP]
4 minutes of 3/5 [ERG watts = 86% of FTP]
4 minutes of 4/5 [ERG watts = 88% of FTP]
4 minutes of 5/5 [ERG watts = 84% of FTP]
5 minutes of Rest [ERG watts = 40% of FTP]
5 minutes of 1/4 [ERG watts = 78% of FTP]
5 minutes of 2/4 [ERG watts = 85% of FTP]
5 minutes of 3/4 [ERG watts = 83% of FTP]
5 minutes of 4/4 [ERG watts = 89% of FTP]
5 minutes of Rest [ERG watts = 40% of FTP]
4 minutes of 1/5 [ERG watts = 85% of FTP]
4 minutes of 2/5 [ERG watts = 88% of FTP]
4 minutes of 3/5 [ERG watts = 83% of FTP]
4 minutes of 4/5 [ERG watts = 90% of FTP]
4 minutes of 5/5 [ERG watts = 84% of FTP]
5 minutes of Cooldown [ERG watts = 40% of FTP]

4x4

based on a Norwegian study and an old Norwegian ski team workout, 4 intervals at 95% and 3 periods of recovery

Total Time: 00:35:00

Category: Strength

Author: cabopc

Intervals

5 minutes of warm up at zone endurance [ERG watts = 60% of FTP]
4 minutes of interval at zone lactate threshold [ERG watts = 107% of FTP]
3 minutes of recovery at zone recovery [ERG watts = 40% of FTP]
4 minutes of interval at zone lactate threshold [ERG watts = 107% of FTP]
3 minutes of recovery at zone recovery [ERG watts = 40% of FTP]
4 minutes of interval at zone lactate threshold [ERG watts = 107% of FTP]
3 minutes of recovery at zone recovery [ERG watts = 40% of FTP]
4 minutes of interval at zone lactate threshold [ERG watts = 107% of FTP]
5 minutes of cool down at zone recovery [ERG watts = 40% of FTP]

Anaerobic Capacity - W3

4x2min @130%, 3x1min @140%

Total Time: 00:48:00

Category: Sustained Power

Author: laurenchandler

Intervals

Block: Warmup

5 minutes [ERG watts = 60% of FTP]
1 minute [ERG watts = 80% of FTP]
1 minute [ERG watts = 65% of FTP]
1 minute [ERG watts = 90% of FTP]
1 minute [ERG watts = 70% of FTP]
1 minute [ERG watts = 100% of FTP]
5 minutes [ERG watts = 60% of FTP]

2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
1 minute of AC [ERG watts = 140% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
1 minute of AC [ERG watts = 140% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
1 minute of AC [ERG watts = 140% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
3 minutes of Cooldown [ERG watts = 55% of FTP]
5 minutes of Cooldown [ERG watts = 50% of FTP]

Header Links

Navigation

User login

Public Workouts by Rating

Ride Fit Un Paseo En Bicicleta Perfecta

Goat Ramp Up x6

Leg Opener

Cadence Drills

Fast Pedal Ladder

z1 endurance w/low cadence intervals

Better Cycling - Base Builder

Block: Warm Up

Block: Main Block

Block: Warm Down

TrainerRoad - Matanuska

4x4

Anaerobic Capacity - W3

Block: Warmup

Useful Gear


Header Links Public Workouts Public Workouts by Author Public Workouts by Rating Recovery Workouts Endurance Workouts Sustained Power Workouts Explosive Power Workouts Muscular Endurance Workouts Speed Endurance Workouts Speed Workouts Strength Workouts Technique Workouts Testing Workouts Misc Workouts Groups Forum Blog Help Contact TheSufferFest! Ride-Fit