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Tempo + Bursts: 3x(12'T+10"Bursts)

Beginner Indoor Training Week 2 Day 4:
20 minutes Warm up: 5:00 @ 90RPM increasing to max cadence
3x12 min Tempo, 5 min RBI, every 3 min add a 10 sec out-of-the-saddle acceleration to a max effort

Total Time: 01:25:10
Category: Explosive Power
Author: bsimons14

TheSufferFest.com's The Hunted

Bring this workout to life. Get The Sufferfest's The Hunted training video. Available at www.thesufferfest.com/video-sufferfests/thehunted
Start workout clock when words "The Hunted" appear on the screen (@ 58 seconds)

Total Time: 01:00:32
Category: Muscular endurance
Author: Ransom

2 x 20 minutes @ 91% FTP

? 10 minute controlled warm up with bursts up to FTP
? 20 minutes @ 91% FTP
? 4 minutes recovery @ 150 watts maximum
? 20 minutes @ 91% FTP
? 6 minutes cool down spinning at 100 rpm

Total Time: 01:00:00
Category: Endurance
Author: silicon

Resistenz 30min;

Resistance

Total Time: 00:40:00
Category: Endurance
Author: velociped77

SufferFest - The Way Out

SufferFest - The Way Out
Bring this workout to life. Get The Sufferfest's The Way Out training video. Available at http://thesufferfest.com/collections/cycling-videos/products/the-way-out
Start workout clock when words "The Way Out" appear on the screen (@ 1:02)

Total Time: 00:59:49
Category: Misc.
Author: knuky

Ladders 130

Sprint ladders working on high cadence. Two sets from 1 to 3 mins of high cadence. 20 min recovery at end.

Total Time: 01:35:00
Category: Speed
Author: bellullabob

LT-W1 (100%)

15 Min Warm-Up
x3 1 Min (1 Min Recovery) 100rpm @ 80%
10 Min Cruise
x2 10 Min Threshold (5 Min Recovery) +5rpm @ 100-105% FTP
15 Min Cool-Down

Total Time: 01:16:00
Category: Misc.
Author: BrandonAmos

Better Cycling - Sweet Spot Steps

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
Assuming FTP = 280
Warm Up - 15mins Build from 100-280w + 5mins easy @ 150w.
Main Set - 2x15mins doing:
5mins @ 230w
5mins @ 250w
5mins @ 270w
Have 5mins @ 150w between the 2x15 to recover. Aim to keep cadence to 87-93rpm.
5-10mins Cool down at 150w.

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: 01:19:00
Category: Muscular endurance
Author: Witchdoctor

Interval with squats

At each "squat" rest, pause the workout and get off the bike. Do 15 kettle bell squats (16 kilo bell for 160 lb guy) the first 2 sessions and try to do more than 15 for the third session. When I get on the bike I need to change "erg" to "man", get to a good cadence, then return to erg and hit play.

Total Time: 00:26:00
Category: Strength
Author: mattsalve

Olympic Glory

Longer intervals at OD intensity to build endurance

Total Time: 01:26:00
Category: Speed endurance
Author: 10156245952186435@facebook