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

VO2 Start Effort and hold

Total Time: 01:16:00

Category: Explosive Power

Author: jack_cycling

Intervals

5 minutes of Warm up at cadence 100 and zone recovery
5 minutes of Warm up at cadence 100 and zone endurance
1 minute of Warm up at cadence 90 and zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
5 minutes of recovery at zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
5 minutes of recovery at zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
5 minutes of recovery at zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
5 minutes of recovery at zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
5 minutes of recovery at zone recovery
3 minutes of VO2 Start at zone VO2-MAX [ERG watts = 113% of FTP]
2 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
10 minutes of Cool Down at zone recovery

Sufferfest Nine Hammers

Available at http://www.thesufferfest.com/training-video/nine-hammers-dec-18/
Start workout clock when words "Nine Hammers" appear on the screen (@ 1:12)

Total Time: 00:58:39

Category: Speed

Author: sfield

Intervals

1 minute 33 seconds of Warmup RPE 3 [ERG watts = 56% of FTP]
59 seconds of Warmup RPE 4 [ERG watts = 70% of FTP]
17 seconds of Warmup RPE 8 [ERG watts = 105% of FTP]
32 seconds of Warmup RPE 5 [ERG watts = 80% of FTP]
16 seconds of Warmup RPE 6 [ERG watts = 85% of FTP]
21 seconds of Warmup RPE 5 [ERG watts = 80% of FTP]
10 seconds of Warmup RPE 9 [ERG watts = 120% of FTP]
1 minute of Warmup RPE 6 [ERG watts = 85% of FTP]
30 seconds of Warmup RPE 2 [ERG watts = 50% of FTP]
10 seconds of Warmup RPE 9.5 [ERG watts = 130% of FTP]
1 minute of Warmup RPE 7.5 [ERG watts = 100% of FTP]
1 minute 30 seconds of Easy RPE 3 [ERG watts = 56% of FTP]
1 minute of Hammer 1 -RPE 8 [ERG watts = 105% of FTP]
2 minutes of Hammer 1 -RPE 7.5 [ERG watts = 100% of FTP]
30 seconds of Hammer 1 -RPE 9 [ERG watts = 120% of FTP]
34 seconds of Hammer 1 -RPE 7 [ERG watts = 95% of FTP]
26 seconds of Hammer 1 -RPE 7.5 [ERG watts = 100% of FTP]
2 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
19 seconds of Hammer 2 -RPE 9 [ERG watts = 120% of FTP]
5 seconds of Hammer 2 -RPE 8 [ERG watts = 105% of FTP]
4 seconds of Hammer 2 -RPE 10 [ERG watts = 140% of FTP]
7 seconds of Hammer 2 -RPE 8 [ERG watts = 105% of FTP]
4 seconds of Hammer 2 -RPE 10 [ERG watts = 140% of FTP]
21 seconds of Hammer 2 -RPE 9 [ERG watts = 120% of FTP]
1 minute of Hammer 2 -RPE 8 [ERG watts = 105% of FTP]
44 seconds of Hammer 2 -RPE 9 [ERG watts = 120% of FTP]
16 seconds of Hammer 2 -RPE 10 [ERG watts = 140% of FTP]
2 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
59 seconds of Hammer 3 -RPE 7 [ERG watts = 95% of FTP]
16 seconds of Hammer 3 -RPE 10 [ERG watts = 140% of FTP]
30 seconds of Hammer 3 -RPE 7 [ERG watts = 95% of FTP]
1 minute 45 seconds of Hammer 3 -RPE 9 [ERG watts = 120% of FTP]
2 minutes 30 seconds of Easy RPE 3 [ERG watts = 56% of FTP]
1 minute 30 seconds of Hammer 4 -RPE 7 [ERG watts = 95% of FTP]
1 minute 30 seconds of Hammer 4 -RPE 7.5 [ERG watts = 100% of FTP]
1 minute 30 seconds of Hammer 4 -RPE 8 [ERG watts = 105% of FTP]
2 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
2 minutes 44 seconds of Hammer 5 -RPE 9 [ERG watts = 120% of FTP]
16 seconds of Hammer 5 -RPE 10 [ERG watts = 140% of FTP]
1 minute 30 seconds of Easy RPE 2 [ERG watts = 50% of FTP]
1 minute of Hammer 6 -RPE 9 [ERG watts = 120% of FTP]
29 seconds of Hammer 6 -RPE 8 [ERG watts = 105% of FTP]
1 minute of Hammer 6 -RPE 9 [ERG watts = 120% of FTP]
31 seconds of Hammer 6 -RPE 8 [ERG watts = 105% of FTP]
3 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
2 minutes 59 seconds of Hammer 7 -RPE 7.5 [ERG watts = 100% of FTP]
2 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
30 seconds of Hammer 8 -RPE 10 [ERG watts = 140% of FTP]
5 seconds of Hammer 8 -RPE 8 [ERG watts = 105% of FTP]
12 seconds of Hammer 8 -RPE 10 [ERG watts = 150% of FTP]
1 minute 14 seconds of Hammer 8 -RPE 8 [ERG watts = 105% of FTP]
59 seconds of Hammer 8 -RPE 9 [ERG watts = 120% of FTP]
1 minute 31 seconds of Easyish RPE 5 [ERG watts = 80% of FTP]
1 minute of Hammer 9 -RPE 8 [ERG watts = 105% of FTP]
59 seconds of Hammer 9 -RPE 9 [ERG watts = 120% of FTP]
1 minute 1 seconds of Hammer 9 -RPE 10 [ERG watts = 140% of FTP]
3 minutes 21 seconds of Recovery RPE 2 [ERG watts = 50% of FTP]

3x 10min 95pct FTP

Total Time: 01:00:00

Category: Misc.

Author: Hammy

Intervals

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]

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]

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 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]

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Public Workouts by Rating

Fast Pedal Ladder

VO2 Start Effort and hold

Sufferfest Nine Hammers

3x 10min 95pct FTP

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

Block: Cadence Work

Anaerobic Capacity - W3

Block: Warmup

VO2 Max intervals - 6 x 3 minutes

End-of-race simulation intervals

Trainer Threshold 1

Block: Internal

Block: interval 2

Ride Fit ElliptiGO World Championships

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