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Endurance Z1 long

Total Time: 01:37:00
Category: Endurance
Author: laurenchandler

Better Cycling - Endurance + 10s Bursts 45min

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
Warm up 15mins building from 100w up to 250w then have 5mins easy spinning.
-45mins @ 200 watts
**Make the last 8 Seconds of each FIFTH minute an 8 second hard burst. Pick cadence up to 100rpm+ and push up 1-2 gears. You should hit 370-400w. Back off quickly after these and get back to steady endurance effort.
Cool down 5-10mins Easy spinning

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: 01:09:00
Category: Endurance
Author: Witchdoctor

Vo2 Max Ramp Test

Total Time: 00:16:00
Category: Misc.
Author: bgibney

See Saw

10 minute warmup
Effort build

Total Time: 01:03:00
Category: Muscular endurance
Author: 10156245952186435@facebook

Elite Female 400 watt MAP test

Female 400 watt MAP
Warm up 10mins increasing intensity. 5mins recovery
MAP Start at 75W increasing 5W/20sec until exhaustion.
Warm down easy 15mins

Total Time: 00:35:20
Category: Testing
Author: WattFactory

40 minutes 75%

10 minute warmup
40 minutes @ 75% FTP
5 minute cool down

Total Time: 00:55:00
Category: Sustained Power
Author: mikesven

Ramp Test

Total Time: 00:17:00
Category: Testing
Author: beastofthewoob

Tempo + Bursts: 3x(12'T+10"Bursts)

Beginner Indoor Training Week 2 Day 4:
20 minutes Warm up: 5:00 @ 90RPM increasing to max cadence
3x12 min Tempo, 5 min RBI, every 3 min add a 10 sec out-of-the-saddle acceleration to a max effort

Total Time: 01:25:10
Category: Explosive Power
Author: bsimons14

TheSufferFest.com's The Hunted

Bring this workout to life. Get The Sufferfest's The Hunted training video. Available at www.thesufferfest.com/video-sufferfests/thehunted
Start workout clock when words "The Hunted" appear on the screen (@ 58 seconds)

Total Time: 01:00:32
Category: Muscular endurance
Author: Ransom

2 x 20 minutes @ 91% FTP

? 10 minute controlled warm up with bursts up to FTP
? 20 minutes @ 91% FTP
? 4 minutes recovery @ 150 watts maximum
? 20 minutes @ 91% FTP
? 6 minutes cool down spinning at 100 rpm

Total Time: 01:00:00
Category: Endurance
Author: silicon