Public Workouts by Rating

The FTP sprint

Total Time: 01:11:00

Category: Misc.

Author: JoHo

Intervals

20 minutes of Warm-up [ERG watts = 58% of FTP]

Block: Intervals

5 minutes of Tempo! [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
20 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
20 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
10 seconds of easy... [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]

8 minutes of Recover [ERG watts = 58% of FTP]

Block: Intervals

5 minutes of Tempo! [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
20 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
20 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
10 seconds of easy... [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]

8 minutes of Recover [ERG watts = 58% of FTP]

Block: Intervals

5 minutes of Tempo! [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
20 seconds of Sprint!!! [ERG watts = 135% of FTP]
30 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
20 seconds of easy... [ERG watts = 100% of FTP]
30 seconds of Sprint!!! [ERG watts = 135% of FTP]
10 seconds of easy... [ERG watts = 100% of FTP]
15 seconds of Sprint!!! [ERG watts = 135% of FTP]

10 minutes of Recover [ERG watts = 58% of FTP]

3x3 VO2 Max

Total Time: 01:00:00

Category: Sustained Power

Author: abutts

Intervals

20 minutes of warm up at zone endurance
3 minutes of 1 of 3 VO2 110%
3 minutes of rest
3 minutes of 2 of 3 VO2 110%
3 minutes of rest
3 minutes of 3 of 3 VO2 110%
3 minutes of rest
22 minutes of recovery

*Short Race Warmup (TT and Crit) with Watt Zones

Warm-Up for a short race (10 mile TT or 20-30 min Criterium)

Total Time: 00:41:00

Category: Misc.

Author: coloroadie

Intervals

5 minutes of Z1 Easy spin at zone recovery
5 minutes of Z2 Endurance pace at zone endurance
10 minutes of Upper Z2 to Low Z3 at zone sub-LT
5 minutes of Mid Z3 at zone sub-LT [ERG watts = 82% of FTP]
5 minutes of Mid Z3 to Z4 at zone lactate threshold
5 minutes of Z2 at zone endurance [ERG watts = 65% of FTP]

Block: 4x15sec at 1min rest

30 seconds of spin up at zone lactate threshold [ERG watts = 90% of FTP]
15 seconds of jump at zone VO2-MAX [ERG watts = 180% of FTP]
1 minute of recover at zone recovery [ERG watts = 50% of FTP]
15 seconds of jump at zone sub-maximal [ERG watts = 205% of FTP]
1 minute of recover at zone recovery [ERG watts = 50% of FTP]
15 seconds of jump at zone maximal [ERG watts = 220% of FTP]
1 minute of recover at zone recovery [ERG watts = 45% of FTP]
15 seconds of last jump at zone sub-maximal [ERG watts = 190% of FTP]
1 minute 30 seconds of recover 2min at zone recovery [ERG watts = 50% of FTP]

Velosophy Loaded Sprints x 6

Do 20 min warmup.
From Horse Gates, 1 rider per lap is to lead out to Toilet Block. Pace should build & be high enough that HR starts to climb. From Toilet Block 30km/h sign sprint Loch Avenue intersection. Focus on leg speed.
Recover for rest of lap & regroup into bunch. Take turns leading out.
Finish sprints at 6.50am and cool down

Total Time: 01:15:00

Category: Sustained Power

Author: PommyTom

Intervals

20 minutes of Warm Up at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
4 minutes of Recover at zone endurance
2 minutes of Loading at zone lactate threshold
30 seconds of Sprint at zone sub-maximal
20 minutes of Cool Down at zone endurance

VO2 Max intervals - 3 minutes x 5 reps

These are going to hurt a bit :) Luckily they are over quickly. 20 minutes warmup in Zone 2, then 3 minutes at Zone 5 wattage or HR. 3 minutes recovery, then repeat for a total of 5 intervals. Cool down for at least 20 minutes. DON'T make the mistake of starting these off too hard and tapering off - the last should be just as intense as the first. Enjoy :)

Total Time: 01:07:00

Category: Explosive Power

Author: deniskissane

Intervals

20 minutes [ERG watts = 65% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 105% of FTP]
20 minutes [ERG watts = 55% of FTP]

VO2MAX. 2 x 10 x (30'' + 30'')

Total Time: 00:39:00

Category: Sustained Power

Author: rafabaron

Intervals

10 minutes of Calentamiento [ERG watts = 65% of FTP]
30 seconds of Fast Forward 1 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 2 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 3 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 4 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 5 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 6 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 7 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 8 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 9 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 10 [ERG watts = 120% of FTP]
5 minutes of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 1 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 2 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 3 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 4 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 5 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 6 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 7 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 8 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 9 [ERG watts = 120% of FTP]
30 seconds of Relax [ERG watts = 60% of FTP]
30 seconds of Fast Forward 10 [ERG watts = 120% of FTP]
5 minutes of Cool Down [ERG watts = 60% 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

Rides: Southern California

Attempt to put an ERG workout for Rides: Southern California DVD.

Start the workout when the ride map disappears from the screen.

http://endurancefilms.com/store/RIDES-SOUTHERN-CALIFORNIA.html

Total Time: 00:53:39

Category: Endurance

Author: drpleishner

Intervals

2 minutes 48 seconds of RPE 5 at cadence 80 to 100 and zone recovery
2 minutes 10 seconds of RPE 6 at cadence 80 to 110 and zone endurance
55 seconds of RPE 7 at cadence 80 to 110 and zone sub-LT
1 minute 53 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
26 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
3 minutes 9 seconds of RPE 7 at cadence 60 to 80 and zone sub-LT
20 seconds of Standing RPE 9 at cadence 60 to 80 and zone sub-maximal
1 minute 13 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
2 minutes 8 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
1 minute 51 seconds of RPE 6 at cadence 80 to 110 and zone endurance
1 minute 54 seconds of RPE 7 at cadence 60 to 80 and zone sub-LT
1 minute 5 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
1 minute 14 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
31 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
49 seconds of RPE 7 at cadence 60 to 80 and zone sub-LT
43 seconds of RPE 6 at cadence 80 to 100 and zone endurance
14 seconds of RPE 7 at cadence 80 to 110 and zone sub-LT
27 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
49 seconds of RPE 6 at cadence 80 to 110 and zone endurance
7 minutes 31 seconds of RPE 7 at cadence 80 to 110 and zone sub-LT
6 minutes 15 seconds of RPE 8 at cadence 80 to 110 and zone lactate threshold
24 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
1 minute 44 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
21 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
1 minute 26 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
16 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
43 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
31 seconds of Standing RPE 8 at cadence 60 to 80 and zone super-LT
5 minutes 15 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
39 seconds of RPE 9 at cadence 60 to 80 and zone VO2-MAX
53 seconds of Stand RPE 9 at cadence 60 to 80 and zone sub-maximal
38 seconds of RPE 8 at cadence 60 to 80 and zone lactate threshold
2 minutes 24 seconds of RPE 5 at cadence 60 to 80 and zone recovery

Better Cycling - Tempo + 20s Big Gear Efforts

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 for for 12mins building up to 100% FTP then take 5mins easy spinning.
Then go into 45mins of effort at 220-230w with a smooth steady cadence ~90rpm. Make the last 20secs of each 5th Minute a seated, HARD effort, push up by 1-2 gears and get revs up, aiming for ~420-500w. Look to get back to tempo levels straight after each effort if you can.
Cool down with 5-10mins easy spinning.

The 20 Sec efforts ARE NOT a flat out sprint. Before each one, get your cadence up to 95-100rpm, then try to sustain for the 20secs.

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: 01:07:00

Category: Muscular endurance

Author: Witchdoctor

Intervals

Block: Warm Up

1 minute of 56% FTP [ERG watts = 56% of FTP]
1 minute of 60% FTP [ERG watts = 60% 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 72% FTP [ERG watts = 72% of FTP]
1 minute of 76% FTP [ERG watts = 76% of FTP]
1 minute of 80% FTP [ERG watts = 80% of FTP]
1 minute of 84% FTP [ERG watts = 84% of FTP]
1 minute of 88% FTP [ERG watts = 88% of FTP]
1 minute of 92% FTP [ERG watts = 92% 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 56% FTP [ERG watts = 56% of FTP]

Block: Main Block

4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]

Block: Warm Down

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

5 intervals at VO2 Max

Total Time: 00:31:00

Category: Misc.

Author: 511023985726959@facebook

Intervals

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

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Public Workouts by Rating

The FTP sprint

Block: Intervals

Block: Intervals

Block: Intervals

3x3 VO2 Max

*Short Race Warmup (TT and Crit) with Watt Zones

Block: 4x15sec at 1min rest

Velosophy Loaded Sprints x 6

VO2 Max intervals - 3 minutes x 5 reps

VO2MAX. 2 x 10 x (30'' + 30'')

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

Block: Main Set

Rides: Southern California

Better Cycling - Tempo + 20s Big Gear Efforts

Block: Warm Up

Block: Main Block

Block: Warm Down

5 intervals at VO2 Max

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