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Public Workouts by Rating's Downward Spiral

Bring this workout to life. Get The Sufferfest's Downward Spiral training video. Available at
Start workout clock when words "Downward Spiral" appear on the screen (@ 52 seconds)

Total Time: 01:01:05
Category: Speed
Author: Ransom

3 x 9 minute "Threshold Pyramids"

10 minute warm up
3 set of 9 minute "Threshold Pyramids" - gradual increases in power until peak reached at 105% FTP then decrease
3 mins recovery between intervals
8 mins warm down

A pretty tough session this one. Will really work on your ability to stay relaxed riding at or above threshold pace. Concentrate on keeping the upper body still and relaxed and the cadence smooth as the power increases. It'll still feel hard on the way down from the top of each pyramid. Focus on keeping god form all the way through.

Target wattages set based on % of FTP so ensure your FTP values are set correctly in your personal profile!

Total Time: 00:51:00
Category: Endurance
Author: bikescience

Better Cycling - TH/VO2 Intervals

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 = 300
15mins Warm up from 100-300w + 5mins easy spinning ~150w.
Main Set:
3x8mins Intervals @ 300w + 4mins recoveries @ 175w
Cool down: 5mins easy spinning

Better Cycling
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: 01:00:00
Category: Sustained Power
Author: Witchdoctor

6x 30sec Sprints

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

TR Carson +4

12x 5-7 min intervalls between 88-94% ftp total of 72 min (sweet spot work)

Goal: muscular endurance

Total Time: 02:00:00
Category: Muscular endurance
Author: mwlife

Enduro Pyramids Longer

A longer Enduro/sub-LT pyramid, X3

Total Time: 00:47:00
Category: Endurance
Author: MichaelCPA1

4 x 10 threshold

4 x 10 threshold

Total Time: 01:10:00
Category: Sustained Power
Author: MTBLuck

CX Big Ring Efforts

Warmup 10-15 min easy
5 min max effort zone 5
3 x 10 90% FTP
every 2 minutes 20 sec push hard on the pedals
10 min rest between sets
finish 3 x 1 start efforts
2 min rest between
10-15 min cool down

Total Time: 01:36:00
Category: Speed
Author: abutts


From Training peak
“Sweet Spot” occurs at 83 to 97 percent of your FTP and riding here can help improve the aerobic, steady state efforts that characterize FTP. Sweet Spot gets it’s name because it is a balanced amount of intensity and volume. You can achieve more positive physiological adaptations than if you were to ride harder at zone 4/threshold. By riding below your FTP it is a more repeatable workout and won’t take quite as much out of you. Do these efforts on a stretch of road without interruptions, and focus on maintaining a steady effort. A steady grade 3 to 5 percent hill works very well.

Start with 3×8 minutes at “sweet spot” with 4 minutes easy spinning in between. Build up to 3×10 minute with 5 minutes easy spinning in between.

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

Ride Fit Spin Around Madrid

Experience "real ride" action by getting the Ride Fit Spin Around Madrid 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: 00:49:59
Category: Endurance
Author: Ride-Fit