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VO2 Max 3 minute intervals

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

5x5 min intervals

Total Time: 01:00:00
Category: Sustained Power
Author: 10158947124710237@facebook

Ride Fit Warrior

Experience "real ride" action by getting the Ride Fit Warrior 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: 00:33:58
Category: Explosive Power
Author: Ride-Fit

5 minute threshold Intervals

Warm up.
2 mins @ 40% FTP
2 mins @50% FTP
2 mins @60% FTP
1 min @40% FTP

30s @ 100% FTP
30s @ 40% FTP
30s @ 100% FTP
30s @ 40% FTP
30s @ 100% FTP
30s @ 40% FTP

1 min @40% FTP

Main Set
5 x 5 minute @95% threshold intervals with 2 1/2 min recovery

Warm Down
5 mins @ 40% FTP

Total Time: 00:51:00
Category: Sustained Power
Author: bikescience

Russian Steps

100 per cent all-out efforts followed by really steady recovery and are great to add on to the end of a session. This session, despite being short, will hurt and isn’t for the faint-hearted. Give yourself at least 5min recovery between sets if you want to do more than one set.

Total Time: 00:08:00
Category: Speed endurance
Author: simond

1 minute intervals with ride out at the end

Total Time: 01:00:00
Category: Sustained Power
Author: Aesc's Local Hero

Bring this workout to life. Get The Sufferfest's Local Hero training video. Available at
Start workout clock when words "Local Hero" appear on the screen (@ 1:20)

Total Time: 01:24:01
Category: Speed endurance
Author: Ransom

anaerobic capacity 30/30s 3X5 minute

Total Time: 01:03:20
Category: Muscular endurance
Author: brandido

HIT 7x1

High Intensity Training

Total Time: 00:41:00
Category: Strength
Author: velociped77

tempo cadence power work

2 hr plus 90 minutes tempo work

Total Time: 02:05:00
Category: Sustained Power
Author: abutts