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TR Bird +2

3 sets of 5x90 sec at 130% ftp

improving maximum aerobc power

try to do the intervalls at 100 rpm or higher

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

Advanced Cruise Intervals

Longer threshold intervals with short rest.

4 x 12 minutes.

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

15x1min

Total Time: 00:50:00
Category: Misc.
Author: laurenchandler

Bike Science Ramp Test - 75

MAP/Lactate Ramp Test 75W Start Point

Total Time: 00:48:00
Category: Testing
Author: bikescience

3-2-1 x 3

Total Time: 01:01:00
Category: Muscular endurance
Author: 737296549@facebook

1. HIIT , FTP 100% - 125% 1 minuut intervallen

Piramide

15 minuten WU

1 minuut 100% FTP
1 minuut rust
1 minuut 105% FTP
1 minuut rust

etc. tot 1 minuut 125% FTP
Hierna van 1 minuut 125% FTP terug naar 100% FTP

5 min rust

5 minuten 100% FTP

10 minuten Cool Down

Total Time: 00:46:00
Category: Explosive Power
Author: Wahoo2019

Ride Fit Smokin' Joe

Experience "real ride" action by getting the Ride Fit Smokin' Joe training video from http://www.ride-fit.com/Shopping/Ride-Fit-Smokin-Joe.html?source=imobile. 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: 00:42:42
Category: Strength
Author: Ride-Fit

3 x 8min @105%FTP - 5min rest

Warm up:
? 5 minutes @ 50% FTP
? 5 minutes @ 60% FTP
? 5 minutes @ 70% FTP
? 5 minutes @ 55% FTP
Main Set:
? 8 minutes @ 105% FTP
? 5 minutes @ 45% FTP
? 8 minutes @ 105% FTP
? 5 minutes @ 45% FTP
? 8 minutes @ 105% FTP
Cool Down:
? 10 minutes @ 50% FTP

Total Time: 01:04:00
Category: Misc.
Author: silicon

2 x 20 @ 90% with Bursts at 100 and above

2 x 20 workout workout done at 90% FTP with bursts at and above ftp. Comfortable enough to do daily

Total Time: 02:05:00
Category: Muscular endurance
Author: MHodge

VO2 Buildup

Set your trainer to high resistance when you do these hard bursts. You don't want the wheel to spin on the roller.
Warmup 10 minutes
Then do do 8-12 x (30 seconds at Mid Level 4 FTP, 30 seconds Top of Level 4 FTP, 30 seconds Level 5 VO2 Max, 90-second recovery spin). Stay seated throughout.
Cool down 10 minutes

Total Time: 00:56:00
Category: Explosive Power
Author: abutts