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5 intervals at VO2 Max

Total Time: 00:31:00
Category: Misc.
Author: 511023985726959@facebook

VO2Max Intervals

6x3, 4x2 @VO2Max

Total Time: 01:35:00
Category: Speed endurance
Author: laurenchandler

2 x 20 Threshold intervals (90% FTP)

Total Time: 01:00:00
Category: Misc.
Author: coachtommy

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

Ride Fit Un Paseo En Bicicleta Perfecta

Experience "real ride" action by getting the Ride Fit Un Paseo En Bicicleta Perfecta training video from http://www.ride-fit.com/Shopping/Ride-Fit-Un-Paseo-En-Bicicleta-Perfecta.... 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: 01:36:56
Category: Muscular endurance
Author: Ride-Fit

4 x[5x(30+30sec)] - As a % of 5min power

4 x[5x(30+30sec)]
30 sec @ 100% 5 minute power
30 sec @50% 5 minute power

***You must enter your current 5 minute power as your 'Threshold Watts(FTP)' on your iPhone and select 'Override server' ***

Total Time: 00:55:00
Category: Misc.
Author: xbgs351

Peak-Form Pyramid

Start with a 17 minute warmup.
Main set is up a pyramid and back down the other side. Rest is equal to previous interval. Starts with a 4min effort at 90%FTP, then 3min at 100%, then 2min at 110%, 1min at 120%, and 30 second sprint@125%--then work back down at same levels and times.
After the last 4-minute interval and rest, there's 5 minutes @85% just for fun before the 12-minute cooldown.

Total Time: 01:15:00
Category: Muscular endurance
Author: mikslush

Hatfield

2nd attempt at creating a workout that feels more like a ride. Hatfield Rd at Scioto Trails

Total Time: 00:30:00
Category: Misc.
Author: mdwhaley

Fast Pedal Ladder

Total Time: 00:40:00
Category: Technique
Author: Tgrace

VO2 Start Effort and hold

Total Time: 01:16:00
Category: Explosive Power
Author: jack_cycling