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
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.
Ramp Test 4W Increments - 100W Start
Ramp Test 4W Increments - 100W Start
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.
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.
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.