Public Workouts by Rating

5 intervals at VO2 Max

Total Time: 00:31:00

Category: Misc.

Author: 511023985726959@facebook

5 minutes of warmup at zone recovery
5 minutes of interval at zone endurance
2 minutes of interval at zone VO2-MAX
2 minutes of recover at zone recovery
2 minutes of interval at zone VO2-MAX
2 minutes of recover at zone recovery
2 minutes of interval at zone VO2-MAX
2 minutes of recover at zone recovery
2 minutes of interval at zone VO2-MAX
2 minutes of recover at zone recovery
2 minutes of interval at zone VO2-MAX
3 minutes of recover at zone recovery

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]

LT-W5: 2 x 20-minute Int w/ Neuromuscular Power Bursts

After a warm-up do one 10-minute interval at Threshold, followed by 10 minutes of recovery. Then ride at Threshold for 20-30 minutes, followed by ten 20-second bursts. For the bursts, start out of the saddle and push your cadence to 100 rpm in all-out intervals - hammer these. Rest 2-3 minutes between intervals. Cool Down.

Total Time: 01:21:20

Category: Sustained Power

Author: coop5280

Intervals

10 minutes of warm up at zone recovery

Block: Main Set

10 minutes of TT effort at zone lactate threshold with heart rate lactate threshold
10 minutes of Rest at zone recovery with heart rate recovery
20 minutes of Threshold at zone lactate threshold with heart rate lactate threshold
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX

10 minutes of Cooldown at zone recovery with heart rate recovery

**TheSufferFest.com's Rubber Glove

Bring this workout to life. Get The Sufferfest's Rubber Glove fitness test video. Available at www.thesufferfest.com/video-sufferfests/rubberglove
Start workout clock when words " Rubber Glove" appear on the screen (@ 1:12)

Rubber Glove is a test for determining your Functional Threshold Performance (FTP). You will need a power meter (or a power-enabled trainer like the KICKR) or a heart rate monitor. This iMobileIntervals workout is optimized for use with the KICKR trainer.

At the end of the 20 minute interval the app will calculate your ftp and prompt you to save it to your account and settings. NOTE: if you clone and edit this workout, this feature will not be present! You will need to calculate the FTP as follows:

Assuming iMobileIntervals has been sensing power and/or heart rate, upload the completed workout to iMobileIntervals, TrainingPeaks or Garmin Connect and examine the 20 minute interval. Your FTP watts is 95% of the average watts for the interval. Your FTP heart rate is 99% of the average for the interval.

Enter your FTP values in your iMobileIntervals website user account or in the app settings so that the app can show you your target watts/hr and control the KICKR in ERG mode for the many workouts (such as TheSufferFest) that specify ERG as percent of FTP.

Total Time: 01:00:43

Category: Testing

Author: Ransom

Intervals

4 minutes 43 seconds of Intro
3 minutes of warmup [ERG watts = 40% of FTP]
3 minutes of warmer [ERG watts = 50% of FTP]
3 minutes of getting warmer [ERG watts = 63% of FTP]
3 minutes of warmer still [ERG watts = 76% of FTP]
3 minutes of tempo [ERG watts = 89% of FTP]
3 minutes of strong effort [ERG watts = 101% of FTP]
3 minutes of recovery [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of recovery at cadence 90 [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of recovery at cadence 90 [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of recovery at cadence 90 [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
3 minutes of recovery
20 minutes of FTP test
5 minutes of cool down

Hill repeats

Total Time: 00:53:00

Category: Misc.

Author: Doc359

Intervals

10 minutes of Warm up at zone recovery
1 minute of Interval at zone super-LT
2 minutes of Interval at zone lactate threshold
3 minutes of Interval at zone sub-LT
3 minutes of Recovery at zone recovery
1 minute of Interval at zone super-LT
2 minutes of Interval at zone lactate threshold
3 minutes of Interval at zone sub-LT
3 minutes of Recovery at zone recovery
1 minute of Interval at zone super-LT
2 minutes of Interval at zone lactate threshold
3 minutes of Interval at zone sub-LT
3 minutes of Recovery at zone recovery
1 minute of Interval at zone super-LT
2 minutes of Interval at zone lactate threshold
3 minutes of Interval at zone sub-LT
10 minutes of Recovery

FTP 105% 3x 15 minuten

Verhoog je FTP door 3 * 15 min 105% te fietsen
met 8 minuten rust.

Total Time: 01:28:00

Category: Strength

Author: Wahoo2019

Intervals

10 minutes of WU at cadence 100 and at 1:5 pace [ERG watts = 65% of FTP]
5 minutes of WU at cadence 100 and at 1:25 pace [ERG watts = 85% of FTP]
2 minutes of WU at cadence 100 and at 50 pace [ERG watts = 50% of FTP]
15 minutes of Interval at cadence 85 [ERG watts = 105% of FTP]
8 minutes of Rust at cadence 100 [ERG watts = 50% of FTP]
15 minutes of Interval at cadence 85 [ERG watts = 105% of FTP]
8 minutes of Rust at cadence 100 [ERG watts = 50% of FTP]
15 minutes of Interval at cadence 85 [ERG watts = 105% of FTP]
10 minutes of Cool down at cadence 100 [ERG watts = 50% of FTP]

Trainer threshold 2

Total Time: 00:00:56

Category: Misc.

Author: 10158947124710237@facebook

Intervals

10 seconds of Warm up
1 seconds of recover with heart rate recovery

Block: Interval

3 seconds [ERG watts = 100% of FTP]
1 seconds at zone maximal
1 seconds [ERG watts = 100% of FTP]
3 seconds [ERG watts = 100% of FTP]
1 seconds at zone maximal
1 seconds [ERG watts = 100% of FTP]
3 seconds [ERG watts = 100% of FTP]
1 seconds at zone maximal
1 seconds [ERG watts = 100% of FTP]
3 seconds [ERG watts = 100% of FTP]
1 seconds at zone maximal
1 seconds [ERG watts = 100% of FTP]
3 seconds [ERG watts = 100% of FTP]
1 seconds at zone maximal
1 seconds [ERG watts = 100% of FTP]
5 seconds at zone recovery

15 seconds of cooldown

2 x 20 with Bursts

2 x 20 workout with suprathreshold and subthreshold intervals mixed in to keep it interesting.

Total Time: 01:02:30

Category: Muscular endurance

Author: Markchandler

Intervals

5 minutes of Warm Up [ERG watts = 50% of FTP]
1 minute of Spin [ERG watts = 80% of FTP]
1 minute of Rest [ERG watts = 50% of FTP]
1 minute of Spin [ERG watts = 80% of FTP]
2 minutes of Rest [ERG watts = 50% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 105% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 107% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 110% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
2 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Last Burst! [ERG watts = 115% of FTP]
7 minutes 30 seconds of Rest [ERG watts = 50% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 105% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 107% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 110% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
2 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Last Burst! [ERG watts = 115% of FTP]
5 minutes of Cool Down

Trainer Road - "Haeckel"

Total Time: 01:04:00

Category: Endurance

Author: silicon

Intervals

3 minutes of 3min 52%FTP [ERG watts = 52% of FTP]
2 minutes of 2min 55%FTP [ERG watts = 55% of FTP]
2 minutes of 2min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2min 65%FTP [ERG watts = 65% of FTP]
3 minutes of 3min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 90%FTP [ERG watts = 90% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 95%FTP [ERG watts = 95% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 100%FTP [ERG watts = 100% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 90%FTP [ERG watts = 90% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 95%FTP [ERG watts = 95% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 100%FTP [ERG watts = 100% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 90%FTP [ERG watts = 90% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 95%FTP [ERG watts = 95% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 100%FTP [ERG watts = 100% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 105%FTP [ERG watts = 105% of FTP]
5 minutes of 5min 50%FTP [ERG watts = 50% of FTP]

6 X 10 min @ 95% of FTP with 5 min rest in between

Warm up for 10 minutes at 70% of FTP. Then do Six sets of 10 minute intervals at 95% of FTP with 5 min easy @ 55% of FTP in between.

Total Time: 01:45:00

Category: Sustained Power

Author: kburst

Intervals

10 minutes of Warmup [ERG watts = 70% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
10 minutes of Recovery [ERG watts = 55% of FTP]

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Public Workouts by Rating

5 intervals at VO2 Max

4x4

LT-W5: 2 x 20-minute Int w/ Neuromuscular Power Bursts

Block: Main Set

**TheSufferFest.com's Rubber Glove

Hill repeats

FTP 105% 3x 15 minuten

Trainer threshold 2

Block: Interval

2 x 20 with Bursts

Trainer Road - "Haeckel"

6 X 10 min @ 95% of FTP with 5 min rest in between

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