Public Workouts by Rating

Tabata 3 x 8

Total Time: 01:30:00

Category: Explosive Power

Author: abutts

15 minutes of Warm up at zone endurance with heart rate endurance
20 seconds of 1 of 8
10 seconds of rest
20 seconds of 2 of 8
10 seconds of rest
20 seconds of 3 of 8
10 seconds of rest
20 seconds of 4 of 8
10 seconds of rest
20 seconds of 5 of 8
10 seconds of rest
20 seconds of 6 of 8
10 seconds of rest
20 seconds of 7 of 8
10 seconds of rest
20 seconds of 8 of 8
10 seconds of rest
10 minutes of recovery
20 seconds of 1 of 8
10 seconds of rest
20 seconds of 2 of 8
10 seconds of rest
20 seconds of 3 of 8
10 seconds of rest
20 seconds of 4 of 8
10 seconds of rest
20 seconds of 5 of 8
10 seconds of rest
20 seconds of 6 of 8
10 seconds of rest
20 seconds of 7 of 8
10 seconds of rest
20 seconds of 8 of 8
10 seconds of rest
10 minutes of recovery
20 seconds of 1 of 8
10 seconds of rest
20 seconds of 2 of 8
10 seconds of rest
20 seconds of 3 of 8
10 seconds of rest
20 seconds of 4 of 8
10 seconds of rest
20 seconds of 5 of 8
10 seconds of rest
20 seconds of 6 of 8
10 seconds of rest
20 seconds of 7 of 8
10 seconds of rest
20 seconds of 8 of 8
10 seconds of rest
10 minutes of recovery
33 minutes of cool down

TheSufferFest.com's The Long Scream

Bring this workout to life. Get The Sufferfest's The Long Scream training video. Available at www.thesufferfest.com/video-sufferfests/extra-shot-the-long-scream
Start workout clock when words "The Long Scream" appear on the screen (@ 1:10)

Total Time: 00:33:56

Category: Muscular endurance

Author: Ransom

Intervals

34 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 23 seconds at zone endurance [ERG watts = 76% of FTP]
45 seconds at zone super-LT [ERG watts = 101% of FTP]
7 seconds at zone lactate threshold [ERG watts = 95% of FTP]
49 seconds at zone super-LT [ERG watts = 101% of FTP]
10 seconds at zone lactate threshold [ERG watts = 95% of FTP]
55 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 53 seconds at zone VO2-MAX [ERG watts = 105% of FTP]
42 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
6 seconds at zone super-LT [ERG watts = 101% of FTP]
40 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
7 seconds at zone super-LT [ERG watts = 101% of FTP]
16 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
6 seconds at zone super-LT [ERG watts = 101% of FTP]
4 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
5 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 18 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
7 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 56 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 43 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
7 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
6 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 34 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
54 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
4 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 25 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
4 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
24 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
57 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
26 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
1 minute 5 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
2 minutes 39 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
6 seconds at zone VO2-MAX [ERG watts = 111% of FTP]
35 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
48 seconds at zone sub-maximal [ERG watts = 121% of FTP]
10 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
55 seconds at zone sub-maximal [ERG watts = 121% of FTP]
6 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
16 seconds at zone sub-maximal [ERG watts = 121% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone sub-maximal [ERG watts = 121% of FTP]
5 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes 9 seconds at zone recovery [ERG watts = 50% of FTP]

Trainer Road "Palmer" - 10 x (2 min @105%FTP, 1 min recovery)

TR - "Palmer" - 10 x (2 min @105%FTP, 1 min recovery)

Total Time: 01:00:00

Category: Strength

Author: silicon

Intervals

5 minutes of 5 min 57%FTP [ERG watts = 57% of FTP]
5 minutes of 5 min 62%FTP [ERG watts = 62% of FTP]
5 minutes of 5 min 65%FTP [ERG watts = 65% of FTP]
30 seconds of 30 sec 90%FTP [ERG watts = 90% of FTP]
30 seconds of 30 sec 65%FTP [ERG watts = 65% of FTP]
30 seconds of 30 sec 92%FTP [ERG watts = 92% of FTP]
30 seconds of 30 sec 65%FTP [ERG watts = 65% of FTP]
30 seconds of 30 sec 95%FTP [ERG watts = 95% of FTP]
30 seconds of 30 sec 65%FTP [ERG watts = 65% of FTP]
30 seconds of 30 sec 97%FTP [ERG watts = 97% of FTP]
30 seconds of 30 sec 65%FTP [ERG watts = 65% of FTP]
30 seconds of 30 sec 100%FTP [ERG watts = 100% of FTP]
30 seconds of 30 sec 67%FTP [ERG watts = 67% of FTP]
2 minutes 30 seconds of 2:30 min 72%FTP [ERG watts = 72% of FTP]
2 minutes 30 seconds of 2:30 min 75%FTP [ERG watts = 75% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1 min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2 min 105%FTP - LAST ONE [ERG watts = 105% of FTP]
3 minutes of 3 min 57%FTP [ERG watts = 57% of FTP]
3 minutes of 3 min 50%FTP [ERG watts = 50% of FTP]

Test Fatigue Resistance

Total Time: 00:18:00

Category: Testing

Author: velociped77

Intervals

1 minute of 1 Minute at zone recovery [ERG watts = 60% of FTP]
2 minutes of 2 Minutes at zone endurance [ERG watts = 80% of FTP]
15 minutes of Time Test Until Break UP at zone super-LT [ERG watts = 110% of FTP]

2x20 Sweet Spot

Warm up for 15 min. Then do 2 x 20 min sweetspot intervals with 2 min rest interval between.
These should be done at 88 to 93% of threshold power or 92-95% of threshold HR.
Warm down after.
Heart rate users should remember that it will take several minutes for your HR to raise to the prescribed level.
Go by perceived effort at the beginning, dont force it!

Total Time: 01:04:00

Category: Endurance

Author: abutts

Intervals

10 minutes of Warm Up [Fixed resistance 1]
20 minutes of 1x20 tempo [ERG watts = 88% of FTP]
2 minutes of 2 min rest
20 minutes of 2x20 [ERG watts = 88% of FTP]
2 minutes of 2 min rest
10 minutes of cool down [Fixed resistance 1]

10 min Tempo Efforts

warmup 15 min at 150-180 watts high cadence small ring, 1/2 way thru warmup do a 1min 400 watt effort.

(4) 10 min efforts at 250-275 watts in the big ring, 3min recovery between each. Under 225 for filler.

cool down 10min.
Planned Time: 1:30

Total Time: 01:07:00

Category: Strength

Author: 1664255112@facebook

Intervals

15 minutes of warm up at cadence 100 and zone recovery
10 minutes of tempo effort at cadence 92 and zone sub-LT
3 minutes of recover at cadence 100 and zone recovery
10 minutes of tempo effort at cadence 92 and zone sub-LT
3 minutes of recover at cadence 100 and zone recovery
10 minutes of tempo effort at cadence 92 and zone sub-LT
3 minutes of recover at cadence 100 and zone recovery
10 minutes of tempo effort at cadence 92 and zone sub-LT
3 minutes of recover at cadence 100 and zone recovery

Test PAM

PAM Test

Total Time: 00:38:00

Category: Testing

Author: TriWatch

Intervals

10 minutes of Warm-up [120 ERG watts]

Block: Test

2 minutes of Level 1 [150 ERG watts]
2 minutes of Level 2 [180 ERG watts]
2 minutes of Level 3 [210 ERG watts]
2 minutes of Level 4 [240 ERG watts]
2 minutes of Level 5 [270 ERG watts]
2 minutes of Level 6 [310 ERG watts]
2 minutes of Level 7 [340 ERG watts]
2 minutes of Level 8 [370 ERG watts]
2 minutes of Level 9 [410 ERG watts]

10 minutes of Recover [120 ERG watts]

Better Cycling - Endurance with 1 minute efforts 1:30:00

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
Please note, if you change your FTP you need to update the figure in 'My Account' on the WEBSITE for the changes to be reflected in your workouts
Assuming FTP = 265

Warm up 10-15 minutes endurance (power zone 2-165-200 watts HR Z2-125-136bpm RPE-3 ) include 3 x 1 min 100-120rpm fast pedaling low power
MS-1
Now set pace at (Power Z2-high-190-202 watts, HR Z2-125-136bpm, RPE2)—-80-85rpm and within this hour do a 1 minute (Power Z5-M-311-324 watts, HR Z5-172+bpm ,RPE 5-6) Vo2 every 10 minutes
Once the hour is up then do a 15 minute cool down recovery zone (Power Z1-Low-100-130 watts, HR Z1-90-100, RPE 2) very easy recovery ride

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: 01:30:00

Category: 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 60% FTP [ERG watts = 60% of FTP]
1 minute of 63% FTP [ERG watts = 63% of FTP]
1 minute of 63% FTP [ERG watts = 63% of FTP]
1 minute of 66% FTP [ERG watts = 66% of FTP]
1 minute of 66% FTP [ERG watts = 66% of FTP]
1 minute of 69% FTP [ERG watts = 69% of FTP]
1 minute of 69% FTP [ERG watts = 69% of FTP]
1 minute of 72% FTP [ERG watts = 72% of FTP]
1 minute of 72% FTP [ERG watts = 72% of FTP]
1 minute of 74% FTP [ERG watts = 74% of FTP]
1 minute of 74% FTP [ERG watts = 74% of FTP]
1 minute of 54% FTP [ERG watts = 54% of FTP]
1 minute of 54% FTP [ERG watts = 54% of FTP]

Block: Main Block

9 minutes of 76% FTP [ERG watts = 76% of FTP]
1 minute of 120% FTP [ERG watts = 120% of FTP]
9 minutes of 76% FTP [ERG watts = 76% of FTP]
1 minute of 120% FTP [ERG watts = 120% of FTP]
9 minutes of 76% FTP [ERG watts = 76% of FTP]
1 minute of 120% FTP [ERG watts = 120% of FTP]
9 minutes of 76% FTP [ERG watts = 76% of FTP]
1 minute of 120% FTP [ERG watts = 120% of FTP]
9 minutes of 76% FTP [ERG watts = 76% of FTP]
1 minute of 120% FTP [ERG watts = 120% of FTP]
9 minutes of 76% FTP [ERG watts = 76% of FTP]
1 minute of 120% FTP [ERG watts = 120% of FTP]

Block: Warm Down

15 minutes of Warm Down [ERG watts = 46% of FTP]

AC: FTP and Sweet Spot

10 min warmup. Then 5 min at threshold power. 5 min recovery. Then the pain begins! 5 x 2 min as hard as you can go! 3 min recoveries. Use your lap function and average lap power as a carrot to push yourself each time. Shoot for over 130% of FTP in these but stop if you cannot hold at least 118%. Not done yet! Recover another 3 min after your last effort and then do 20 min at sweetspot. Warm down after 10 min.

Total Time: 01:10:00

Category: Sustained Power

Author: abutts

Intervals

5 minutes of Warmup at zone recovery [Fixed resistance 1]
5 minutes of Threshold Pow Pow at zone lactate threshold with heart rate lactate threshold [ERG watts = 100% of FTP]
5 minutes of recovery at zone recovery with heart rate recovery [Fixed resistance 1]
2 minutes of 1 of 5 2 min interval at zone maximal with heart rate maximal [ERG watts = 130% of FTP]
3 minutes of recovery at zone recovery with heart rate maximal [Fixed resistance 1]
2 minutes of 2 of 5 at zone maximal with heart rate maximal [ERG watts = 130% of FTP]
3 minutes of recovery at zone recovery with heart rate maximal [Fixed resistance 1]
2 minutes of 3 of 5 at zone maximal with heart rate maximal [ERG watts = 130% of FTP]
3 minutes of recovery at zone recovery with heart rate maximal [Fixed resistance 1]
2 minutes of 4 of 5 at zone maximal with heart rate maximal [ERG watts = 130% of FTP]
3 minutes of recovery at zone recovery with heart rate maximal [Fixed resistance 1]
2 minutes of 5 of 5 at zone maximal with heart rate maximal [ERG watts = 130% of FTP]
3 minutes of recovery at zone recovery with heart rate maximal [Fixed resistance 1]
20 minutes of Sweet Spot 20 minutes at zone sub-LT with heart rate sub-LT [ERG watts = 87% of FTP]
10 minutes of Cool down at zone endurance with heart rate endurance [Fixed resistance 1]

9 by 3 by 3

9x3x3

Total Time: 02:00:00

Category: Misc.

Author: SolarKitty

Intervals

15 minutes of Warmup at zone recovery
10 minutes of Warmup 2 at zone endurance
5 minutes of Begin at zone sub-LT
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
3 minutes of Recover at zone endurance
3 minutes of Work at zone super-LT
39 minutes of Recover at zone endurance

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Public Workouts by Rating

Tabata 3 x 8

TheSufferFest.com's The Long Scream

Trainer Road "Palmer" - 10 x (2 min @105%FTP, 1 min recovery)

Test Fatigue Resistance

2x20 Sweet Spot

10 min Tempo Efforts

Test PAM

Block: Test

Better Cycling - Endurance with 1 minute efforts 1:30:00

Block: 15 min warm up

Block: Main Block

Block: Warm Down

AC: FTP and Sweet Spot

9 by 3 by 3

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