Public Workouts by Rating

Ramp Test

Total Time: 00:17:00

Category: Testing

Author: beastofthewoob

1 minute [180 ERG watts]
1 minute [200 ERG watts]
1 minute [220 ERG watts]
1 minute [240 ERG watts]
1 minute [260 ERG watts]
1 minute [280 ERG watts]
1 minute [300 ERG watts]
1 minute [320 ERG watts]
1 minute [340 ERG watts]
1 minute [360 ERG watts]
1 minute [380 ERG watts]
1 minute [400 ERG watts]
1 minute [420 ERG watts]
1 minute [440 ERG watts]
1 minute [460 ERG watts]
1 minute [480 ERG watts]
1 minute [500 ERG watts]

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

Intervals

5 minutes of Warm up <92rpm at cadence 90
2 minutes of 95 at cadence 95
2 minutes of 100 at cadence 100
2 minutes of 105 at cadence 105
1 minute 30 seconds of 110 at cadence 110
30 seconds of 120 at cadence 120
1 minute of 90 at cadence 90
10 seconds of Max at cadence Max
1 minute of 90 at cadence 90
10 seconds of Max at cadence Max
1 minute of 90 at cadence 90
10 seconds of Max at cadence Max
4 minutes 40 seconds of Cool down <92 at cadence 90
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
5 minutes of Rest at cadence 90 and zone recovery
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
5 minutes of Rest at cadence 90 and zone recovery
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
5 minutes of Rest at cadence 90 and zone recovery
5 minutes of Cool Down @ 75% FTP at cadence 90 [ERG watts = 75% of FTP]
6 minutes of Cool down period HR <96bpm at cadence 90 and zone recovery with heart rate recovery

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

Intervals

2 minutes 49 seconds at zone endurance [ERG watts = 63% of FTP]
2 minutes 49 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 6 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute 25 seconds at zone sub-LT [ERG watts = 89% of FTP]
53 seconds at zone lactate threshold [ERG watts = 95% of FTP]
30 seconds at zone sub-maximal [ERG watts = 127% of FTP]
5 minutes 17 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 50 seconds at zone endurance [ERG watts = 63% of FTP]
4 minutes 31 seconds at zone super-LT [ERG watts = 101% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 25 seconds at zone super-LT [ERG watts = 101% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
3 minutes 12 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 50 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
52 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes 39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
10 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 29 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 25 seconds at zone sub-maximal [ERG watts = 121% of FTP]
5 minutes 58 seconds at zone endurance [ERG watts = 63% of FTP]
25 seconds at zone lactate threshold [ERG watts = 95% of FTP]
36 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 18 seconds at zone lactate threshold [ERG watts = 95% of FTP]
21 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 24 seconds at zone lactate threshold [ERG watts = 95% of FTP]
50 seconds at zone lactate threshold [ERG watts = 95% of FTP]
10 seconds at zone sub-maximal [ERG watts = 127% of FTP]
42 seconds at zone lactate threshold [ERG watts = 95% of FTP]
20 seconds at zone sub-maximal [ERG watts = 127% of FTP]
33 seconds at zone lactate threshold [ERG watts = 95% of FTP]
30 seconds at zone sub-maximal [ERG watts = 127% of FTP]
22 seconds at zone lactate threshold [ERG watts = 95% of FTP]
40 seconds at zone sub-maximal [ERG watts = 127% of FTP]
11 seconds at zone lactate threshold [ERG watts = 95% of FTP]
52 seconds at zone sub-maximal [ERG watts = 127% of FTP]
33 seconds at zone sub-maximal [ERG watts = 127% of FTP]
4 minutes 57 seconds at zone endurance [ERG watts = 63% of FTP]

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

Intervals

10 minutes of Warm Up [ERG watts = 50% of FTP]
20 minutes of 20 minutes @ 91% FTP [ERG watts = 91% of FTP]
4 minutes of 4 minutes recovery @ 150 watts maximum [ERG watts = 50% of FTP]
20 minutes of 20 minutes @ 91% FTP [ERG watts = 91% of FTP]
6 minutes of 6 minutes cool down spinning at 100 rpm [ERG watts = 35% of FTP]

Resistenz 30min;

Resistance

Total Time: 00:40:00

Category: Endurance

Author: velociped77

Intervals

5 minutes of Warm up at zone recovery [ERG watts = 56% of FTP]
30 minutes of Resistance at zone endurance [ERG watts = 72% of FTP]
5 minutes of Slow down at zone recovery [ERG watts = 56% of FTP]

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

Intervals

1 minute 26 seconds of Start at zone recovery [ERG watts = 37% of FTP]
3 minutes of Waking Up at zone recovery [ERG watts = 37% of FTP]
2 minutes of Climb 1 Col Dallos at zone recovery [ERG watts = 50% of FTP]
1 minute of Keep It In An Easy Gear at zone endurance [ERG watts = 63% of FTP]
1 minute of Slow It Down A Bit at zone recovery [ERG watts = 50% of FTP]
1 minute of Steep Bit at zone endurance [ERG watts = 76% of FTP]
1 minute of Descent at zone recovery [ERG watts = 50% of FTP]
54 seconds of Climb 2 Col Des Champs at zone sub-LT [ERG watts = 89% of FTP]
1 minute 30 seconds of Descent at zone recovery [ERG watts = 37% of FTP]
2 minutes of Climb 3 Col De La Cayolle at zone endurance [ERG watts = 76% of FTP]
3 minutes 6 seconds of Grind It at zone super-LT [ERG watts = 101% of FTP]
54 seconds of Flattening Out at zone sub-LT [ERG watts = 89% of FTP]
1 minute 1 seconds of Whew at zone recovery [ERG watts = 37% of FTP]
3 minutes 30 seconds of Climb 4 Cormet De Roseland at zone endurance [ERG watts = 76% of FTP]
31 seconds of High Cadence Effort at zone super-LT [ERG watts = 101% of FTP]
2 minutes 31 seconds of Getting Steep Again at zone sub-LT [ERG watts = 89% of FTP]
27 seconds of High Cadence Effort at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 30 seconds of Hang On at zone super-LT [ERG watts = 101% of FTP]
32 seconds of Fast To The Top at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 29 seconds of Like A Rock at zone recovery [ERG watts = 37% of FTP]
1 minute 59 seconds of Climb 5 Col De Liseran at zone super-LT [ERG watts = 101% of FTP]
2 minutes of Ease Back at zone endurance [ERG watts = 76% of FTP]
2 minutes of Push It Again at zone super-LT [ERG watts = 101% of FTP]
2 minutes of Ease Back at zone endurance [ERG watts = 76% of FTP]
2 minutes of Drive It To The Top at zone super-LT [ERG watts = 101% of FTP]
1 minute of Descent at zone recovery [ERG watts = 37% of FTP]
2 minutes of Climb 6 Colle Del Nivolet at zone sub-LT [ERG watts = 89% of FTP]
2 minutes of Harder at zone lactate threshold [ERG watts = 95% of FTP]
2 minutes of Even Harder at zone super-LT [ERG watts = 101% of FTP]
2 minutes of Arrrrgh at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute of Bomb It at zone recovery [ERG watts = 37% of FTP]
1 minute of Climb 7 Monte Zoncolan at zone sub-LT [ERG watts = 89% of FTP]
1 minute 7 seconds of Steeper at zone lactate threshold [ERG watts = 95% of FTP]
54 seconds of Flattening at zone sub-LT [ERG watts = 89% of FTP]
59 seconds of Stupid Steep at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute of Descent at zone recovery [ERG watts = 37% of FTP]
30 seconds of Climb 8 Colle Delle Finestre at zone super-LT [ERG watts = 101% of FTP]
30 seconds of Faster at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute of Hamster Fast at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 29 seconds of End Of The Day at zone recovery [ERG watts = 37% of FTP]

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

Intervals

10 minutes of warm up at cadence 60 to 80 with heart rate recovery
1 minute of 1 leg drills at cadence 60 to 80 with heart rate sub-LT
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
2 minutes of Recover at cadence 80 to 90
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
2 minutes of Recover at cadence 80 to 90
1 minute of Ladder +1 - 110 at cadence 105 to 115
1 minute of Recover at cadence 80 to 90
2 minutes of Ladder +2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
3 minutes of Ladder 3 - 110 at cadence 105 to 115
3 minutes of Recover at cadence 80 to 90
2 minutes of Ladder -2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
1 minute of Ladder -1 - 110 at cadence 105 to 115
6 minutes of RECOVER at cadence 80 to 90
1 minute of Ladder +1 - 120 at cadence 115 to 125
1 minute of Recover at cadence 80 to 90
2 minutes of Ladder +2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
3 minutes of Ladder 3 - 100 at cadence 97 to 107
3 minutes of Recover at cadence 80 to 90
2 minutes of Ladder -2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
1 minute of Ladder -1 - 120 at cadence 115 to 125
6 minutes of RECOVER
1 minute of Ladder +1 - 120 at cadence 115 to 125
1 minute of Recover at cadence 80 to 90
2 minutes of Ladder +2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
3 minutes of Ladder 3 - 100 at cadence 97 to 107
3 minutes of Recover
2 minutes of Ladder 2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
1 minute of Ladder 1 - 120 at cadence 115 to 125
10 minutes of END

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

Intervals

15 minutes of Warm-Up [ERG watts = 70% of FTP]

Block: Fast Pedaling

1 minute of Fast Pedaling [ERG watts = 80% of FTP]
1 minute of Recovery [ERG watts = 70% of FTP]

Block: Fast Pedaling

1 minute of Fast Pedaling [ERG watts = 80% of FTP]
1 minute of Recovery [ERG watts = 70% of FTP]

Block: Fast Pedaling

1 minute of Fast Pedaling [ERG watts = 80% of FTP]
1 minute of Recovery [ERG watts = 70% of FTP]

10 minutes of Cruise [ERG watts = 80% of FTP]
5 minutes of Recovery [ERG watts = 65% of FTP]

Block: Threshold

10 minutes of Threshold +5rpm [ERG watts = 100% of FTP]
5 minutes of Recovery [ERG watts = 65% of FTP]

Block: Threshold

10 minutes of Threshold +5rpm [ERG watts = 100% of FTP]

15 minutes of Cool-Down [ERG watts = 68% of FTP]

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

Intervals

Block: 15 min warm up

1 minute of 54% FTP [ERG watts = 54% of FTP]
1 minute of 57% FTP [ERG watts = 57% of FTP]
1 minute of 61% FTP [ERG watts = 61% of FTP]
1 minute of 64% FTP [ERG watts = 64% of FTP]
1 minute of 68% FTP [ERG watts = 68% of FTP]
1 minute of 71% FTP [ERG watts = 71% of FTP]
1 minute of 75% FTP [ERG watts = 75% of FTP]
1 minute of 78% FTP [ERG watts = 78% of FTP]
1 minute of 82% FTP [ERG watts = 82% of FTP]
1 minute of 86% FTP [ERG watts = 86% of FTP]
1 minute of 89% FTP [ERG watts = 89% of FTP]
1 minute of 93% FTP [ERG watts = 93% of FTP]
1 minute of 96% FTP [ERG watts = 96% of FTP]
1 minute of 100% FTP [ERG watts = 100% of FTP]
5 minutes of 54% FTP [ERG watts = 54% of FTP]

Block: Main Block

5 minutes of 82% FTP [ERG watts = 82% of FTP]
5 minutes of 90% FTP [ERG watts = 90% of FTP]
5 minutes of 96% FTP [ERG watts = 96% of FTP]
5 minutes of 54% FTP [ERG watts = 54% of FTP]
5 minutes of 82% FTP [ERG watts = 82% of FTP]
5 minutes of 90% FTP [ERG watts = 90% of FTP]
5 minutes of 96% FTP [ERG watts = 96% of FTP]
5 minutes of 54% FTP [ERG watts = 54% of FTP]
5 minutes of 82% FTP [ERG watts = 82% of FTP]
5 minutes of 90% FTP [ERG watts = 90% of FTP]
5 minutes of 96% FTP [ERG watts = 96% of FTP]

5 minutes of Warm Down [ERG watts = 54% of FTP]

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

Intervals

5 minutes of Warm up [ERG watts = 50% of FTP]