Public Workouts by Rating

Fast Pedal Ladder

Total Time: 00:40:00

Category: Technique

Author: Tgrace

5 minutes of Warmup at cadence 80 to 90 and zone endurance
3 minutes of Interval at cadence 110 to 125 and zone sub-LT
2 minutes of Recovery at cadence 80 to 90 and zone endurance
6 minutes of Interval at cadence 110 to 125 and zone sub-LT
2 minutes of Recovery at cadence 80 to 90 and zone endurance
12 minutes of Interval at cadence 110 to 125 and zone sub-LT
10 minutes of Recovery at cadence 80 to 90 and zone recovery

z1 endurance w/low cadence intervals

Total Time: 01:10:00

Category: Strength

Author: laurenchandler

Intervals

5 minutes at cadence 90 [ERG watts = 50% of FTP]
10 minutes at cadence 90 [ERG watts = 60% of FTP]
20 minutes at cadence 70 [ERG watts = 80% of FTP]
5 minutes at cadence 90 [ERG watts = 55% of FTP]
20 minutes at cadence 70 [ERG watts = 80% of FTP]
10 minutes at cadence 90 [ERG watts = 60% of FTP]

Better Cycling - Base Builder

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

We're looking to build up your lower end, base fitness, endurance and Aerobic (fat burning) capacity. Work at:
10mins @ 72% FTP
5mins @ 85% FTP
Repeat for duration

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: 01:11:00

Category: Endurance

Author: Witchdoctor

Intervals

Block: Warm Up

1 minute of 55% FTP [ERG watts = 55% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 65% FTP [ERG watts = 65% of FTP]
1 minute of 70% FTP [ERG watts = 70% of FTP]
1 minute of 75% FTP [ERG watts = 75% of FTP]
1 minute of 80% FTP [ERG watts = 80% of FTP]

Block: Main Block

10 minutes of 72% FTP [ERG watts = 72% of FTP]
5 minutes of 86% FTP [ERG watts = 86% of FTP]
10 minutes of 72% FTP [ERG watts = 72% of FTP]
5 minutes of 86% FTP [ERG watts = 86% of FTP]
10 minutes of 72% FTP [ERG watts = 72% of FTP]
5 minutes of 86% FTP [ERG watts = 86% of FTP]
10 minutes of 72% FTP [ERG watts = 72% of FTP]
5 minutes of 86% FTP [ERG watts = 86% of FTP]

Block: Warm Down

5 minutes of Warm Down [ERG watts = 55% of FTP]

TrainerRoad - Matanuska

Total Time: 01:45:00

Category: Misc.

Author: PTAmos

Intervals

5 minutes of Warmup [ERG watts = 60% of FTP]
5 minutes of 1/4 [ERG watts = 79% of FTP]
5 minutes of 2/4 [ERG watts = 82% of FTP]
5 minutes of 3/4 [ERG watts = 86% of FTP]
5 minutes of 4/4 [ERG watts = 81% of FTP]
5 minutes of Rest [ERG watts = 40% of FTP]
4 minutes of 1/5 [ERG watts = 85% of FTP]
4 minutes of 2/5 [ERG watts = 82% of FTP]
4 minutes of 3/5 [ERG watts = 86% of FTP]
4 minutes of 4/5 [ERG watts = 88% of FTP]
4 minutes of 5/5 [ERG watts = 84% of FTP]
5 minutes of Rest [ERG watts = 40% of FTP]
5 minutes of 1/4 [ERG watts = 78% of FTP]
5 minutes of 2/4 [ERG watts = 85% of FTP]
5 minutes of 3/4 [ERG watts = 83% of FTP]
5 minutes of 4/4 [ERG watts = 89% of FTP]
5 minutes of Rest [ERG watts = 40% of FTP]
4 minutes of 1/5 [ERG watts = 85% of FTP]
4 minutes of 2/5 [ERG watts = 88% of FTP]
4 minutes of 3/5 [ERG watts = 83% of FTP]
4 minutes of 4/5 [ERG watts = 90% of FTP]
4 minutes of 5/5 [ERG watts = 84% of FTP]
5 minutes of Cooldown [ERG watts = 40% of FTP]

Tony-45 Min-Threshold 2x8M & Sprint 6x30s

Total Time: 00:45:00

Category: Misc.

Author: Reynoldst

Intervals

4 minutes of Easy Spin at zone recovery with heart rate recovery
1 minute of Slight Increase at zone endurance with heart rate endurance
1 minute of Slight Increase 2 at zone sub-LT with heart rate sub-LT
1 minute of Slight Increase 3 at zone lactate threshold with heart rate lactate threshold

Block: Cadence Work

1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Fast Spin at cadence 100+ and zone endurance with heart rate endurance
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Fast Spin at cadence 100+ and zone endurance with heart rate endurance

4 minutes of Spin at zone endurance with heart rate endurance
8 minutes of Tempo at zone sub-LT with heart rate sub-LT
2 minutes of Spin at zone endurance with heart rate endurance
8 minutes of Tempo at zone sub-LT with heart rate sub-LT
2 minutes of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
3 minutes of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance
30 seconds of Sprint at zone sub-maximal with heart rate sub-maximal
1 minute of Spin at zone endurance with heart rate endurance

Anaerobic Capacity - W3

4x2min @130%, 3x1min @140%

Total Time: 00:48:00

Category: Sustained Power

Author: laurenchandler

Intervals

Block: Warmup

5 minutes [ERG watts = 60% of FTP]
1 minute [ERG watts = 80% of FTP]
1 minute [ERG watts = 65% of FTP]
1 minute [ERG watts = 90% of FTP]
1 minute [ERG watts = 70% of FTP]
1 minute [ERG watts = 100% of FTP]
5 minutes [ERG watts = 60% of FTP]

2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
1 minute of AC [ERG watts = 140% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
1 minute of AC [ERG watts = 140% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
1 minute of AC [ERG watts = 140% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
3 minutes of Cooldown [ERG watts = 55% of FTP]
5 minutes of Cooldown [ERG watts = 50% of FTP]

2 x 20 Threshold intervals (90% FTP)

Total Time: 01:00:00

Category: Misc.

Author: coachtommy

Intervals

10 minutes of Warmup [ERG watts = 60% of FTP]
20 minutes of Work Interval 1 [ERG watts = 90% of FTP]
5 minutes of Rest [ERG watts = 50% of FTP]
20 minutes of Work Interval 2
5 minutes of Cooldown [ERG watts = 60% of FTP]

3 sets of 5 x 60 second intervals (60 seconds on; 60 sec recovery)

Warm up very thoroughly; these hurt a bit.
Once warmed up, find a flat to moderately uphill road with no stops for at least a 7-8 minute stretch at high speed.
Begin by pedaling 60 seconds at 120+% FTP. Immediately take 60 seconds easy pedaling (Zone 1 - this will feel really easy at this point, in comparison). After 60 seconds Zone 1 go back to 60 seconds at 120+% FTP. Repeat over and over until you have done 5 x 60-second hard efforts. This is the end of the first work set.
Spin lightly for 4-5 minutes. Then repeat as above for a second work set of 5 x 60-second intervals.
Spin lightly for 4-5 minutes. Then repeat as above for a third work set of 5 x 60-second intervals.
Spin lightly to recover for at least 10 minutes.

Total Time: 01:05:00

Category: Explosive Power

Author: deniskissane

Intervals

5 minutes [ERG watts = 50% of FTP]
15 minutes [ERG watts = 65% of FTP]
1 minute [ERG watts = 115% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 115% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
4 minutes [ERG watts = 50% of FTP]
1 minute [ERG watts = 115% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
4 minutes [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 118% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 120% of FTP]
10 minutes [ERG watts = 50% of FTP]

Trainer threshold 2

Total Time: 00:00:56

Category: Misc.

Author: 10158947124710237@facebook

Intervals

10 seconds of Warm up
1 seconds of recover with heart rate recovery

Block: Interval

3 seconds [ERG watts = 100% of FTP]
1 seconds at zone maximal
1 seconds [ERG watts = 100% of FTP]
3 seconds [ERG watts = 100% of FTP]
1 seconds at zone maximal
1 seconds [ERG watts = 100% of FTP]
3 seconds [ERG watts = 100% of FTP]
1 seconds at zone maximal
1 seconds [ERG watts = 100% of FTP]
3 seconds [ERG watts = 100% of FTP]
1 seconds at zone maximal
1 seconds [ERG watts = 100% of FTP]
3 seconds [ERG watts = 100% of FTP]
1 seconds at zone maximal
1 seconds [ERG watts = 100% of FTP]
5 seconds at zone recovery

15 seconds of cooldown

Ride Fit ElliptiGO World Championships

Experience "real ride" action by getting the Ride Fit ElliptiGO World Championships training video from http://www.ride-fit.com/Shopping/Ride-Fit-ElliptiGO-World-Championships..... 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: 01:14:34

Category: Muscular endurance

Author: Ride-Fit

Intervals

2 minutes 13 seconds at zone recovery [ERG watts = 45% of FTP]
46 seconds at zone endurance [ERG watts = 57% of FTP]
6 minutes 30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes 40 seconds at zone sub-LT [ERG watts = 92% of FTP]
4 minutes 19 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 29 seconds at zone sub-LT [ERG watts = 92% of FTP]
1 minute 42 seconds at zone lactate threshold [ERG watts = 96% of FTP]
6 minutes 39 seconds at zone sub-LT [ERG watts = 92% of FTP]
47 seconds at zone lactate threshold [ERG watts = 96% of FTP]
27 seconds at zone endurance [ERG watts = 77% of FTP]
1 minute 21 seconds at zone super-LT [ERG watts = 99% of FTP]
43 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 16 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
51 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 11 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
37 seconds at zone sub-maximal [ERG watts = 121% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
37 seconds at zone sub-maximal [ERG watts = 121% of FTP]
52 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
41 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
40 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 22 seconds at zone sub-maximal [ERG watts = 121% of FTP]
40 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
49 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 29 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 36 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes 18 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 6 seconds at zone sub-maximal [ERG watts = 121% of FTP]
56 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 121% of FTP]
47 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
2 minutes 56 seconds at zone sub-maximal [ERG watts = 121% of FTP]
26 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
28 seconds at zone sub-maximal [ERG watts = 121% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
56 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 44 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
3 minutes 33 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes 1 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
3 minutes 39 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 18 seconds at zone sub-maximal [ERG watts = 126% of FTP]
1 minute 30 seconds at zone sub-maximal [ERG watts = 145% of FTP]
1 minute 3 seconds at zone sub-maximal [ERG watts = 126% of FTP]
3 minutes 36 seconds at zone recovery [ERG watts = 39% of FTP]

Header Links

Navigation

User login

Public Workouts by Rating

Fast Pedal Ladder

z1 endurance w/low cadence intervals

Better Cycling - Base Builder

Block: Warm Up

Block: Main Block

Block: Warm Down

TrainerRoad - Matanuska

Tony-45 Min-Threshold 2x8M & Sprint 6x30s

Block: Cadence Work

Anaerobic Capacity - W3

Block: Warmup

2 x 20 Threshold intervals (90% FTP)

3 sets of 5 x 60 second intervals (60 seconds on; 60 sec recovery)

Trainer threshold 2

Block: Interval

Ride Fit ElliptiGO World Championships

Useful Gear


Header Links Public Workouts Public Workouts by Author Public Workouts by Rating Recovery Workouts Endurance Workouts Sustained Power Workouts Explosive Power Workouts Muscular Endurance Workouts Speed Endurance Workouts Speed Workouts Strength Workouts Technique Workouts Testing Workouts Misc Workouts Groups Forum Blog Help Contact TheSufferFest! Ride-Fit