Public Workouts by Rating

3x 10min 95pct FTP

Total Time: 01:00:00

Category: Misc.

Author: Hammy

5 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
2 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
3 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 55% of FTP]
10 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
10 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
10 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 95% of FTP]
10 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]

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]

Sub-LT intervals

Decreasing intervals with increasing watt percentage starting with 10 min at 85%, ending with 2 min at 105%.

Total Time: 01:09:00

Category: Endurance

Author: laurenchandler

Intervals

Block: Warm Up

5 minutes [ERG watts = 55% of FTP]
1 minute [ERG watts = 80% of FTP]
1 minute [ERG watts = 60% of FTP]
1 minute [ERG watts = 80% of FTP]
1 minute [ERG watts = 60% of FTP]
1 minute [ERG watts = 80% of FTP]
5 minutes [ERG watts = 60% of FTP]

10 minutes of Interval [ERG watts = 85% of FTP]
5 minutes of Recovery [ERG watts = 60% of FTP]
8 minutes of Interval [ERG watts = 90% of FTP]
4 minutes of Recovery [ERG watts = 60% of FTP]
6 minutes of Interval [ERG watts = 95% of FTP]
3 minutes of Recoery [ERG watts = 60% of FTP]
4 minutes of Interval [ERG watts = 100% of FTP]
2 minutes of Recovery [ERG watts = 60% of FTP]
2 minutes of Interval [ERG watts = 105% of FTP]
10 minutes of Cooldown [ERG watts = 55% of FTP]

VO2 Max intervals - 6 x 3 minutes

Total Time: 00:58:00

Category: Misc.

Author: coachtommy

Intervals

15 minutes of Warmup [ERG watts = 60% of FTP]
3 minutes of Work Interval 1 [ERG watts = 125% of FTP]
3 minutes of Rest Interval [ERG watts = 60% of FTP]
3 minutes of Work Interval 2 [ERG watts = 125% of FTP]
3 minutes of Rest Interval [ERG watts = 60% of FTP]
3 minutes of Work Interval 3 [ERG watts = 125% of FTP]
3 minutes of Rest Interval [ERG watts = 60% of FTP]
3 minutes of Work Interval 4 [ERG watts = 125% of FTP]
3 minutes of Rest Interval [ERG watts = 60% of FTP]
3 minutes of Work Interval 5 [ERG watts = 125% of FTP]
3 minutes of Rest Interval [ERG watts = 60% of FTP]
3 minutes of Work Interval 6 [ERG watts = 125% of FTP]
10 minutes of Cooldown [ERG watts = 60% of FTP]

End-of-race simulation intervals

10 minute warm-up, then:
1) 20 minutes @ 85% FTP (upper Zone 3)
2) 5 minutes @ 70% FTP (upper Zone 2)
3) 5 minutes 100% FTP (upper Zone 4) with the last 30 seconds @ 140+% FTP (all-out sprint)
4) 5 minutes @ 70% FTP (upper Zone 2)
5) 5 minutes 100% FTP (upper Zone 4) with the last 30 seconds @ 140+% FTP (all-out sprint)
Finish with 10 minutes cooldown

Total Time: 01:05:00

Category: Speed

Author: deniskissane

Intervals

5 minutes [ERG watts = 50% of FTP]
10 minutes [ERG watts = 65% of FTP]
20 minutes [ERG watts = 85% of FTP]
5 minutes [ERG watts = 70% of FTP]
4 minutes 30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 70% of FTP]
4 minutes 30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
10 minutes [ERG watts = 50% of FTP]

Trainer Threshold 1

Total Time: 00:56:02

Category: Misc.

Author: 10158947124710237@facebook

Intervals

5 minutes of Warm up at zone recovery
3 minutes of warm 2 at zone endurance
2 minutes of Warm 3 [ERG watts = 90% of FTP]

Block: Internal

5 seconds at zone maximal
55 seconds at zone endurance
10 seconds at zone maximal
50 seconds at zone endurance
15 seconds at zone maximal
45 seconds at zone recovery
20 seconds at zone maximal
40 seconds at zone recovery
25 seconds at zone maximal
35 seconds at zone recovery
30 seconds at zone maximal
30 seconds at zone recovery
35 seconds at zone maximal
25 seconds at zone recovery
40 seconds at zone maximal
20 seconds at zone recovery
45 seconds at zone maximal
15 seconds at zone recovery
50 seconds at zone maximal
10 seconds at zone recovery
55 seconds at zone maximal
5 seconds at zone recovery
1 seconds at zone maximal

2 minutes of recovery at zone recovery
5 minutes of TT
2 minutes of Recover at zone recovery

Block: interval 2

1 seconds at zone maximal
5 seconds at zone recovery
55 seconds at zone maximal
10 seconds at zone recovery
50 seconds at zone maximal
15 seconds at zone recovery
45 seconds at zone maximal
20 seconds at zone recovery
40 seconds at zone maximal
25 seconds at zone recovery
35 seconds at zone maximal
30 seconds at zone recovery
30 seconds at zone maximal
35 seconds at zone recovery
25 seconds at zone maximal
40 seconds at zone recovery
20 seconds at zone maximal
45 seconds at zone recovery
15 seconds at zone maximal
50 seconds at zone endurance
10 seconds at zone maximal
55 seconds at zone endurance
5 seconds at zone maximal

15 minutes of cooldown at zone recovery

Ride Fit Fiesta Island Fun

Experience "real ride" action by getting the Ride Fit Fiesta Island Fun training video from http://www.ride-fit.com/Shopping/Ride-Fit-Fiesta-Island-Fun.html?source=.... To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile
Sync. pressing play on the iMobileIntervals app when you hear the first of the tones at 18 seconds on the workout video.
It is recommended that you set "Silence Voice" to ON in the iMobileIntervals app settings.

Total Time: 00:43:40

Category: Recovery

Author: Ride-Fit

Intervals

1 minute 42 seconds of CAD=50, REST=LIGHT/MOD at zone recovery [ERG watts = 37% of FTP]
1 minute of CAD=60, REST=LIGHT/MOD at zone recovery [ERG watts = 49% of FTP]
1 minute of CAD=65, REST=LIGHT/MOD at zone endurance [ERG watts = 56% of FTP]
1 minute of CAD=70, REST=LIGHT/MOD at zone endurance [ERG watts = 64% of FTP]
7 minutes of CAD=80, REST=LIGHT/MOD at zone endurance [ERG watts = 82% of FTP]
7 minutes of CAD=70, REST=LIGHT/MOD at zone endurance [ERG watts = 64% of FTP]
7 minutes of CAD=80, REST=LIGHT/MOD at zone endurance [ERG watts = 82% of FTP]
7 minutes of CAD=70, REST=LIGHT/MOD at zone endurance [ERG watts = 64% of FTP]
7 minutes 10 seconds of CAD=80, REST=LIGHT/MOD at zone endurance [ERG watts = 82% of FTP]
3 minutes 48 seconds of CAD=50, REST=LIGHT/MOD at zone recovery [ERG watts = 37% of FTP]

AIS Power Profile test

Total Time: 00:42:30

Category: Testing

Author: Peakaboo

Intervals

2 minutes of Warm Up at zone recovery
10 seconds of Jump at zone maximal
50 seconds of Warm Up at zone recovery
10 seconds of Jump at zone maximal
1 minute 50 seconds of Warm Up at zone recovery
10 seconds of 6 Sec at zone maximal
54 seconds of Recovery at zone recovery
10 seconds of 6 Sec at zone maximal
3 minutes of Recovery at zone recovery
18 seconds of 15 Sec at zone sub-maximal
3 minutes 45 seconds of Recovery at zone recovery
33 seconds of 30 Sec at zone sub-maximal
5 minutes 30 seconds of Recovery at zone recovery
1 minute 5 seconds of 60 Sec at zone sub-maximal
8 minutes of Recovery at zone recovery
4 minutes 5 seconds of 4 mins at zone sub-maximal
10 minutes of Cool Down at zone recovery

Drive for the line (x4 set)

This is a race prep session designed to simulate the rigours and efforts required for road racing

DRIVE FOR THE LINE Power
Type: Bike
Planned Duration: 1:30
Planned TSS: 120
Description: DRIVE FOR THE LINE
Warm Up = 10 mins gradually increase up to 80% FTP
Blowout Effort = 2 mins @ 94% FTP(High RPM < 120)
Easy Effort = 5 mins @ 70% FTP
Main Session = 20min. @85% FTPThen
5min. @75% FTP
5min. @100% FTP with last 30sec. there of @140% FTP
5min. @75% FTP
5min. @100% FTP with last 30sec. there of @ 140% FTP
5min. @75% FTP
5min. @100% FTP with last 30sec. there of @ 140% FTP
5min. @75% FTP
5min. @100% FTP with last 30sec. there of @ 140% FTP
Cool Down = 15 mins @ 70 – 50% THR
Notes = This session is best done on the flats with a self-selected cadence. Picture yourself closing the gap the winning break ?
Pre-Activity Comments: OK mate this is a race replication can be done on the flats or around a block. keep the HR above 75during the main set, make it hurt mate, hold the 30 sec effort consitently dont go high and die. I want a solid effort all the way.

Total Time: 01:34:00

Category: Explosive Power

Author: silicon

Intervals

Block: Warm Up

3 minutes of Warm Up [ERG watts = 65% of FTP]
2 minutes of Warm Up [ERG watts = 75% of FTP]

2 minutes of Warm Up [ERG watts = 80% of FTP]

2 minutes of Warm Up [ERG watts = 85% of FTP]

1 minute of Warm Up [ERG watts = 75% of FTP]

Block: Blow Out

2 minutes of Blow out effort [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 70% of FTP]

Block: Main set

20 minutes of Tempo [ERG watts = 85% of FTP]
5 minutes of Endurnace [ERG watts = 75% of FTP]
5 minutes of Threshold [ERG watts = 100% of FTP]
30 seconds of Effort [ERG watts = 140% of FTP]
5 minutes of Endurnace [ERG watts = 75% of FTP]
5 minutes of Threshold [ERG watts = 100% of FTP]
30 seconds of Effort [ERG watts = 140% of FTP]
5 minutes of Endurnace [ERG watts = 75% of FTP]
5 minutes of Threshold [ERG watts = 100% of FTP]
30 seconds of Effort [ERG watts = 140% of FTP]
5 minutes of Endurnace [ERG watts = 75% of FTP]
5 minutes of Threshold [ERG watts = 100% of FTP]
30 seconds of Effort [ERG watts = 140% of FTP]
15 minutes of Recovery [ERG watts = 60% of FTP]

Recovery Roll

Total Time: 00:48:00

Category: Recovery

Author: 737296549@facebook

Intervals

5 minutes at zone recovery
6 minutes at zone endurance
1 minute at zone recovery
5 minutes at zone sub-LT
1 minute at zone recovery
3 minutes at zone lactate threshold
1 minute at zone recovery
2 minutes at zone super-LT
3 minutes at zone recovery
3 minutes at zone lactate threshold
1 minute at zone recovery
5 minutes at zone sub-LT
1 minute at zone recovery
6 minutes at zone endurance
5 minutes at zone recovery

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Public Workouts by Rating

3x 10min 95pct FTP

4x4

Sub-LT intervals

Block: Warm Up

VO2 Max intervals - 6 x 3 minutes

End-of-race simulation intervals

Trainer Threshold 1

Block: Internal

Block: interval 2

Ride Fit Fiesta Island Fun

AIS Power Profile test

Drive for the line (x4 set)

Block: Warm Up

Block: Blow Out

Block: Main set

Recovery Roll

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