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2 x 20 Threshold intervals (90% FTP)

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

3 sets of 5 x 60 second intervals (60 seconds on; 60 sec recovery)

Warm up very thoroughly; these hurt a bit.
Once warmed up, find a flat to moderately uphill road with no stops for at least a 7-8 minute stretch at high speed.
Begin by pedaling 60 seconds at 120+% FTP. Immediately take 60 seconds easy pedaling (Zone 1 - this will feel really easy at this point, in comparison). After 60 seconds Zone 1 go back to 60 seconds at 120+% FTP. Repeat over and over until you have done 5 x 60-second hard efforts. This is the end of the first work set.
Spin lightly for 4-5 minutes. Then repeat as above for a second work set of 5 x 60-second intervals.
Spin lightly for 4-5 minutes. Then repeat as above for a third work set of 5 x 60-second intervals.
Spin lightly to recover for at least 10 minutes.

Total Time: 01:05:00
Category: Explosive Power
Author: deniskissane

Trainer Threshold 1

Total Time: 00:56:02
Category: Misc.
Author: 10158947124710237@facebook

Ride Fit ElliptiGO World Championships

Experience "real ride" action by getting the Ride Fit ElliptiGO World Championships training video from To learn more about the exciting Ride Fit series of indoor cycle training workouts visit
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: 01:14:34
Category: Muscular endurance
Author: Ride-Fit

4 x[5x(30+30sec)] - As a % of 5min power

4 x[5x(30+30sec)]
30 sec @ 100% 5 minute power
30 sec @50% 5 minute power

***You must enter your current 5 minute power as your 'Threshold Watts(FTP)' on your iPhone and select 'Override server' ***

Total Time: 00:55:00
Category: Misc.
Author: xbgs351

Peak-Form Pyramid

Start with a 17 minute warmup.
Main set is up a pyramid and back down the other side. Rest is equal to previous interval. Starts with a 4min effort at 90%FTP, then 3min at 100%, then 2min at 110%, 1min at 120%, and 30 second sprint@125%--then work back down at same levels and times.
After the last 4-minute interval and rest, there's 5 minutes @85% just for fun before the 12-minute cooldown.

Total Time: 01:15:00
Category: Muscular endurance
Author: mikslush

Sufferfest - Do As Your Told

1st attempt at mapping out DAYT to video. It may need some fine tuning...

Total Time: 00:43:34
Category: Speed
Author: mikslush

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

VO2 Start Effort and hold

Total Time: 01:16:00
Category: Explosive Power
Author: jack_cycling

Sufferfest Nine Hammers

Available at
Start workout clock when words "Nine Hammers" appear on the screen (@ 1:12)

Total Time: 00:58:39
Category: Speed
Author: sfield