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Public Workouts by Rating

Overgear/FastCadence w/ climbing blocks

10 min WU


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

Total Time: 00:53:00
Category: Sustained Power
Author: Ransom


Total Time: 02:55:00
Category: Misc.
Author: laurenchandler

2x20 Sub-LT

Total Time: 01:45:00
Category: Misc.
Author: fluxcap

2x 15min Zone 4 90pct FTP

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

Tabata Classic double

This workout is adapted from the book The One-Minute Workout by Martin Gibala. It's simply double the original workout. Tabata training was developed by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo. It's a timed interval method that alternates between 20-second intervals performed at maximum effort and 10-second stages of rest, repeated eight times for the ultimate exhaustive four-minute workout.

Total Time: 00:14:40
Category: Misc.
Author: cabopc

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.

Total Time: 01:28:40
Category: Speed endurance
Author: Markchandler

4 x 10min VO2max workout at 105% of FTP

Fours sets of 10 minute VO2max efforts @ 105% of FTP with 5 min easy @ 55% of FTP in between.

Total Time: 01:35:00
Category: Sustained Power
Author: kburst

Race openers

Openers with 5 Min tempo and 5 1 Min effors.

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

Loz Ramp Test

10 minute Warm Up as:
4 mins @ 69 W
6 mins @ 120 W

Steady state pedalling, 5 mins @ 130W

Recovery & test prep, 5 mins @ 100W

Ramp Test
Stage 1 @ 150W
Stage 2 @ 175W
Stage 3 @ 200W
Stage 4 @ 225W
Stage 5 @ 250W
Stage 6 @ 275W
Stage 7 @ 300W
Stage 8 @ 325W
Stage 9 @ 350W
Stage 10 @ 375 W
Stage 11 @ 400W

Recovery, 5 mins @ 120W

Warm Down, 10 mins @ 75W

Total Time: 01:08:00
Category: Testing
Author: lozzieuk

Ride Fit Hola Madrid

Experience "real ride" action by getting the Ride Fit Hola Madrid training video from To learn more about the exciting Ride Fit series of indoor cycle training workouts visit
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: 00:52:11
Category: Endurance
Author: Ride-Fit