Public Workouts by Rating
3 x 9 minute "Threshold Pyramids"
10 minute warm up
3 set of 9 minute "Threshold Pyramids" - gradual increases in power until peak reached at 105% FTP then decrease
3 mins recovery between intervals
8 mins warm down
A pretty tough session this one. Will really work on your ability to stay relaxed riding at or above threshold pace. Concentrate on keeping the upper body still and relaxed and the cadence smooth as the power increases. It'll still feel hard on the way down from the top of each pyramid. Focus on keeping god form all the way through.
Target wattages set based on % of FTP so ensure your FTP values are set correctly in your personal profile!
Enduro Pyramids Longer
A longer Enduro/sub-LT pyramid, X3
TriVelo FTP Test
warm up
1.
min 20 min build the watts from 50%-70% average @90-100 rpm
2.
3 x 1min efforts @85%/100%/120% watts with 3 min recovery
stay seated and ride @60/rpm
3.
1x8 min effort build the watts from 75%-100% last 2 min at best power
4.
5 min easy roll
6.
then power test
ftp power test /20 min power test
its best to start conservatively
you need to try to hold an even pace across the entire 20 min
not good to start too had and struggle for the last 5 min
you select the watts you think you can hold for 20 min..you select the cadence
7.
20 min easy warm down
micro Burst
15 min warm up
2x10 min
15sec Max
15sec easy
10 min recovery
10x10 sec sprints
2 min between
15 min cool down
Ride Fit Spin Around Madrid
Experience "real ride" action by getting the Ride Fit Spin Around Madrid training video from http://www.ride-fit.com/Shopping/Ride-Fit-Spin-Around-Madrid.html?source.... 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.
4 x (5min @105%FTP \ 5min rest)
Warm up:
# 5 minutes @ 50% FTP
# 5 minutes @ 60% FTP
# 5 minutes @ 70% FTP (including 3x30s surges)
# 5 minutes @ 55% FTP
Main Set:
# 5 minutes @ 105% FTP
# 5 minutes @ 45% FTP
# 5 minutes @ 105% FTP
# 5 minutes @ 45% FTP
# 5 minutes @ 105% FTP
# 5 minutes @ 45% FTP
# 5 minutes @ 105% FTP
Cool Down:
# 10 minutes @ 50% FTP