Public Workouts by Rating

Overgear/FastCadence w/ climbing blocks

10 min WU

SubLT/OG/FCAD

3 min, z3, 90-100rpm
2 min, OG, z4a, 50-60rpm
4 min, z3, 90-100rpm
3 min, OG, z4a, 50-60rpm
3 min, FCAD, z3, 100+rpm
2 min recovery

Repeat x 1

SubLT/LT block (use climbing block)

5 min, z3, 90-100rpm
4 min, z4a, 80-90rpm
3 min, z3, 70-80rpm
2 min, z4a, 80-90rpm
1 min, z3, 90-100rpm
1 min, z5, 100-110rpm

10 min Cool Down

Total Time: 00:53:00

Category: Sustained Power

Author: Ransom

Intervals

10 minutes of Warm Up

Block: Sub-LT over gear

3 minutes at cadence 90 to 100 and zone sub-LT
2 minutes of Over Gear at zone lactate threshold
4 minutes at cadence 90 to 100 and zone sub-LT
3 minutes of Over Gear at zone lactate threshold
3 minutes of Fast Cadence at cadence 100 and zone sub-LT

2 minutes at zone recovery

Block: Climbing Block

LT-W1

Total Time: 01:10:00

Category: Misc.

Author: danielito

Intervals

2 minutes of Warm up [ERG watts = 40% of FTP]
2 minutes of Warm up [ERG watts = 45% of FTP]
2 minutes of Warm up [ERG watts = 50% of FTP]
2 minutes of Warm up [ERG watts = 55% of FTP]
2 minutes of Warm up [ERG watts = 60% of FTP]
2 minutes of Warm up [ERG watts = 65% of FTP]
2 minutes of Warm up [ERG watts = 70% of FTP]
1 minute of Warm up [ERG watts = 75% of FTP]
1 minute of Fast pedaling [ERG watts = 80% of FTP]
1 minute of R1 [ERG watts = 56% of FTP]
1 minute of Fast pedaling [ERG watts = 85% of FTP]
1 minute of R1 [ERG watts = 56% of FTP]
1 minute of Fast pedaling [ERG watts = 90% of FTP]
10 minutes of Cruise [ERG watts = 80% of FTP]
10 minutes of LT [ERG watts = 100% of FTP]
5 minutes of R1 [ERG watts = 56% of FTP]
10 minutes of LT [ERG watts = 100% of FTP]
3 minutes of Cooldown [ERG watts = 75% of FTP]
3 minutes of Cooldown [ERG watts = 70% of FTP]
3 minutes of Cooldown [ERG watts = 65% of FTP]
3 minutes of Cooldown [ERG watts = 60% of FTP]
3 minutes of Cooldown [ERG watts = 55% of FTP]

Better Cycling - 2x10m 40/20

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
15mins Warm up building to 100% FTP + 5mins easy spinning.
Main Set:
-5mins Hard effort 275-285w + 5mins easy
-2x10mins doing.....
40secs @ 255-260w + 20secs ~315-320w have 5mins recovery between the 2x10mins
5-10mins Cool down

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: 01:00:00

Category: Sustained Power

Author: Witchdoctor

Intervals

Block: Warm Up

1 minute of 54% FTP [ERG watts = 54% of FTP]
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 54% FTP [ERG watts = 54% of FTP]

Block: Main Block

5 minutes of 100% FTP [ERG watts = 100% of FTP]
5 minutes of 60% FTP [ERG watts = 60% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
5 minutes of 60% FTP [ERG watts = 60% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]

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

2x 20min Zone 4 90pct FTP

Total Time: 01:00:00

Category: Misc.

Author: Hammy

Intervals

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

Ramp Test 4W Increments - 100W Start

Total Time: 00:12:10

Category: Testing

Author: bikescience

Intervals

10 seconds [100 ERG watts]
10 seconds [104 ERG watts]
10 seconds [108 ERG watts]
10 seconds [112 ERG watts]
10 seconds [116 ERG watts]
10 seconds [120 ERG watts]
10 seconds [124 ERG watts]
10 seconds [128 ERG watts]
10 seconds [132 ERG watts]
10 seconds [136 ERG watts]
10 seconds [140 ERG watts]
10 seconds [144 ERG watts]
10 seconds [148 ERG watts]
10 seconds [152 ERG watts]
10 seconds [156 ERG watts]
10 seconds [160 ERG watts]
10 seconds [164 ERG watts]
10 seconds [168 ERG watts]
10 seconds [172 ERG watts]
10 seconds [176 ERG watts]
10 seconds [180 ERG watts]
10 seconds [184 ERG watts]
10 seconds [188 ERG watts]
10 seconds [192 ERG watts]
10 seconds [196 ERG watts]
10 seconds [200 ERG watts]
10 seconds [204 ERG watts]
10 seconds [208 ERG watts]
10 seconds [212 ERG watts]
10 seconds [216 ERG watts]
10 seconds [220 ERG watts]
10 seconds [224 ERG watts]
10 seconds [228 ERG watts]
10 seconds [232 ERG watts]
10 seconds [236 ERG watts]
10 seconds [240 ERG watts]
10 seconds [244 ERG watts]
10 seconds [248 ERG watts]
10 seconds [252 ERG watts]
10 seconds [256 ERG watts]
10 seconds [260 ERG watts]
10 seconds [264 ERG watts]
10 seconds [268 ERG watts]
10 seconds [272 ERG watts]
10 seconds [276 ERG watts]
10 seconds [280 ERG watts]
10 seconds [284 ERG watts]
10 seconds [288 ERG watts]
10 seconds [292 ERG watts]
10 seconds [296 ERG watts]
10 seconds [300 ERG watts]
10 seconds [304 ERG watts]
10 seconds [308 ERG watts]
10 seconds [312 ERG watts]
10 seconds [316 ERG watts]
10 seconds [320 ERG watts]
10 seconds [324 ERG watts]
10 seconds [328 ERG watts]
10 seconds [332 ERG watts]
10 seconds [336 ERG watts]
10 seconds [340 ERG watts]
10 seconds [344 ERG watts]
10 seconds [348 ERG watts]
10 seconds [352 ERG watts]
10 seconds [356 ERG watts]
10 seconds [360 ERG watts]
10 seconds [364 ERG watts]
10 seconds [368 ERG watts]
10 seconds [372 ERG watts]
10 seconds [376 ERG watts]
10 seconds [380 ERG watts]
10 seconds [384 ERG watts]
10 seconds [388 ERG watts]

VO2-W6: Race Winning Intervals

Start with a sprint for 30s to break away, then hold FTP for 3 min, then a 10s sprint for the win.

Total Time: 01:28:40

Category: Speed endurance

Author: Markchandler

Intervals

20 minutes of Warm Up [ERG watts = 60% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
5 minutes of Rest [ERG watts = 60% of FTP]
30 seconds of Attack! [ERG watts = 200% of FTP]
3 minutes of Hold it! [ERG watts = 105% of FTP]
10 seconds of Sprint it out! [ERG watts = 200% of FTP]
5 minutes of Recover [ERG watts = 50% of FTP]
30 seconds of Attack! [ERG watts = 200% of FTP]
3 minutes of Hold it! [ERG watts = 105% of FTP]
10 seconds of Sprint it out! [ERG watts = 200% of FTP]
5 minutes of Recover [ERG watts = 50% of FTP]
30 seconds of Attack! [ERG watts = 200% of FTP]
3 minutes of Hold it! [ERG watts = 105% of FTP]
10 seconds of Sprint it out! [ERG watts = 200% of FTP]
5 minutes of Recover [ERG watts = 50% of FTP]
30 seconds of Attack! [ERG watts = 200% of FTP]
3 minutes of Hold it! [ERG watts = 105% of FTP]
10 seconds of Sprint it out! [ERG watts = 200% of FTP]
5 minutes of Recover [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
1 minute of Easy [ERG watts = 50% of FTP]
1 minute of Fast Pedaling [ERG watts = 85% of FTP]
10 minutes of Cool Down [ERG watts = 50% of FTP]

Polarized 4x8 min

Total Time: 00:59:00

Category: Sustained Power

Author: dallaskerley

Intervals

3 minutes of warmup 60% FTP [ERG watts = 60% of FTP]
3 minutes of warmup 70% FTP [ERG watts = 70% of FTP]
1 minute of warmup 100% FTP [ERG watts = 100% of FTP]
1 minute of warmup 110% FTP [ERG watts = 110% of FTP]
3 minutes of warmup 70% FTP [ERG watts = 70% of FTP]
8 minutes of 1st Interval 105% FTP [ERG watts = 105% of FTP]
3 minutes of Rest 60% FTP [ERG watts = 60% of FTP]
8 minutes of 2nd Interval 105% FTP [ERG watts = 105% of FTP]
3 minutes of Rest 60% FTP [ERG watts = 60% of FTP]
8 minutes of 3rd Interval 105% FTP [ERG watts = 105% of FTP]
3 minutes of Rest 60% FTP [ERG watts = 60% of FTP]
8 minutes of 4th Interval 105% FTP [ERG watts = 105% of FTP]
7 minutes of Cool down 55% FTP [ERG watts = 55% of FTP]

Sufferfest Half is Easy

Sufferfest Half Is Easy, two sets of 20 x :15 hard / :15 easy.

To sync with the video, start at the same time.

Total Time: 00:38:25

Category: Speed

Author: sfield

Intervals

3 minutes 51 seconds of Warmup at zone endurance [ERG watts = 50% of FTP]
1 minute 21 seconds of Just a bit more pressure at zone endurance [ERG watts = 65% of FTP]
2 minutes of Ramp it up at zone lactate threshold [ERG watts = 95% of FTP]
25 seconds of Sprint 1 at zone maximal [Fixed resistance 8]
1 minute of Recover at zone recovery
27 seconds of Sprint 2 at zone maximal [Fixed resistance 8]
58 seconds of Recover at zone recovery
15 seconds of Hard 1 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 2 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 3 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 4 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 5 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 6 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 7 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 8 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 9 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 10 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 11 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 12 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 13 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 14 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 15 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 16 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 17 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 18 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 19 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 20 at zone maximal [Fixed resistance 8]
3 minutes 59 seconds of Recover between sets at zone recovery
15 seconds of Hard 1 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 2 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 3 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 4 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 5 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 6 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 7 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 8 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 9 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 10 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 11 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 12 at zone maximal [Fixed resistance 8]
10 seconds of Easy at zone recovery
15 seconds of Hard 13 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 14 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 15 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 16 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 17 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 18 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 19 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 20 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 21 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 22 at zone maximal [Fixed resistance 8]
3 minutes 59 seconds of Cool down at zone recovery

Series 30" VO2MAX by TANITO

Total Time: 00:30:00

Category: Explosive Power

Author: albertoguindy

Intervals

10 minutes of Calentamiento at cadence 95 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
30 seconds of vo2MAX at cadence 100 and zone VO2-MAX
30 seconds of Suave at cadence 70 and zone sub-LT
4 minutes of Enfriamiento at cadence 90 and zone sub-LT

Ride Fit Hola Madrid

Experience "real ride" action by getting the Ride Fit Hola Madrid training video from http://www.ride-fit.com/Shopping/Ride-Fit-Hola-Madrid.html?source=imobile. To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile
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: 00:52:11

Category: Endurance

Author: Ride-Fit

Intervals

1 minute 42 seconds at zone recovery [ERG watts = 45% of FTP]
44 seconds at zone endurance [ERG watts = 57% of FTP]
1 minute 19 seconds at zone endurance [ERG watts = 77% of FTP]
56 seconds at zone lactate threshold [ERG watts = 96% of FTP]
21 seconds at zone endurance [ERG watts = 77% of FTP]
2 minutes 2 seconds at zone super-LT [ERG watts = 99% of FTP]
27 seconds at zone sub-LT [ERG watts = 93% of FTP]
36 seconds at zone lactate threshold [ERG watts = 96% of FTP]
3 minutes 13 seconds at zone super-LT [ERG watts = 99% of FTP]
23 seconds at zone endurance [ERG watts = 77% of FTP]
3 minutes 1 seconds at zone sub-LT [ERG watts = 88% of FTP]
1 minute 10 seconds at zone super-LT [ERG watts = 99% of FTP]
2 minutes 42 seconds at zone endurance [ERG watts = 77% of FTP]
24 seconds at zone recovery
25 seconds at zone endurance [ERG watts = 59% of FTP]
41 seconds at zone sub-LT [ERG watts = 92% of FTP]
32 seconds at zone endurance [ERG watts = 59% of FTP]
1 minute 52 seconds at zone endurance [ERG watts = 77% of FTP]
29 seconds at zone super-LT [ERG watts = 99% of FTP]
1 minute 49 seconds at zone lactate threshold [ERG watts = 96% of FTP]
51 seconds at zone sub-LT [ERG watts = 93% of FTP]
31 seconds at zone super-LT [ERG watts = 99% of FTP]
12 seconds at zone recovery [ERG watts = 43% of FTP]
40 seconds at zone super-LT [ERG watts = 99% of FTP]
47 seconds at zone sub-maximal [ERG watts = 125% of FTP]
27 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 49 seconds at zone endurance [ERG watts = 77% of FTP]
24 seconds at zone lactate threshold [ERG watts = 96% of FTP]
27 seconds at zone super-LT [ERG watts = 99% of FTP]
57 seconds at zone sub-LT [ERG watts = 93% of FTP]
1 minute 32 seconds at zone super-LT [ERG watts = 99% of FTP]
56 seconds at zone endurance [ERG watts = 77% of FTP]
8 seconds at zone super-LT [ERG watts = 99% of FTP]
17 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
58 seconds at zone endurance [ERG watts = 77% of FTP]
2 minutes 25 seconds at zone sub-LT [ERG watts = 88% of FTP]
1 minute 10 seconds at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes 52 seconds at zone sub-LT [ERG watts = 88% of FTP]
2 minutes 25 seconds at zone super-LT [ERG watts = 99% of FTP]
36 seconds at zone sub-maximal [ERG watts = 142% of FTP]
14 seconds at zone super-LT [ERG watts = 99% of FTP]
11 seconds at zone endurance [ERG watts = 77% of FTP]
50 seconds at zone super-LT [ERG watts = 99% of FTP]
41 seconds at zone endurance [ERG watts = 77% of FTP]
1 minute 8 seconds at zone endurance [ERG watts = 64% of FTP]
8 seconds at zone endurance [ERG watts = 64% of FTP]
3 minutes 47 seconds at zone recovery [ERG watts = 39% of FTP]

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Public Workouts by Rating

Overgear/FastCadence w/ climbing blocks

Block: Sub-LT over gear

Block: Climbing Block

LT-W1

Better Cycling - 2x10m 40/20

Block: Warm Up

Block: Main Block

2x 20min Zone 4 90pct FTP

Ramp Test 4W Increments - 100W Start

VO2-W6: Race Winning Intervals

Polarized 4x8 min

Sufferfest Half is Easy

Series 30" VO2MAX by TANITO

Ride Fit Hola Madrid

Useful Gear


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