Public Workouts by Rating

4x4

based on a Norwegian study and an old Norwegian ski team workout, 4 intervals at 95% and 3 periods of recovery

Total Time: 00:35:00

Category: Strength

Author: cabopc

5 minutes of warm up at zone endurance [ERG watts = 60% of FTP]
4 minutes of interval at zone lactate threshold [ERG watts = 107% of FTP]
3 minutes of recovery at zone recovery [ERG watts = 40% of FTP]
4 minutes of interval at zone lactate threshold [ERG watts = 107% of FTP]
3 minutes of recovery at zone recovery [ERG watts = 40% of FTP]
4 minutes of interval at zone lactate threshold [ERG watts = 107% of FTP]
3 minutes of recovery at zone recovery [ERG watts = 40% of FTP]
4 minutes of interval at zone lactate threshold [ERG watts = 107% of FTP]
5 minutes of cool down at zone recovery [ERG watts = 40% of FTP]

Sub-LT intervals

Decreasing intervals with increasing watt percentage starting with 10 min at 85%, ending with 2 min at 105%.

Total Time: 01:09:00

Category: Endurance

Author: laurenchandler

Intervals

Block: Warm Up

5 minutes [ERG watts = 55% of FTP]
1 minute [ERG watts = 80% of FTP]
1 minute [ERG watts = 60% of FTP]
1 minute [ERG watts = 80% of FTP]
1 minute [ERG watts = 60% of FTP]
1 minute [ERG watts = 80% of FTP]
5 minutes [ERG watts = 60% of FTP]

10 minutes of Interval [ERG watts = 85% of FTP]
5 minutes of Recovery [ERG watts = 60% of FTP]
8 minutes of Interval [ERG watts = 90% of FTP]
4 minutes of Recovery [ERG watts = 60% of FTP]
6 minutes of Interval [ERG watts = 95% of FTP]
3 minutes of Recoery [ERG watts = 60% of FTP]
4 minutes of Interval [ERG watts = 100% of FTP]
2 minutes of Recovery [ERG watts = 60% of FTP]
2 minutes of Interval [ERG watts = 105% of FTP]
10 minutes of Cooldown [ERG watts = 55% of FTP]

Polarized 4x8 min

Total Time: 00:59:00

Category: Sustained Power

Author: dallaskerley

Intervals

3 minutes of warmup 60% FTP [ERG watts = 60% of FTP]
3 minutes of warmup 70% FTP [ERG watts = 70% of FTP]
1 minute of warmup 100% FTP [ERG watts = 100% of FTP]
1 minute of warmup 110% FTP [ERG watts = 110% of FTP]
3 minutes of warmup 70% FTP [ERG watts = 70% of FTP]
8 minutes of 1st Interval 105% FTP [ERG watts = 105% of FTP]
3 minutes of Rest 60% FTP [ERG watts = 60% of FTP]
8 minutes of 2nd Interval 105% FTP [ERG watts = 105% of FTP]
3 minutes of Rest 60% FTP [ERG watts = 60% of FTP]
8 minutes of 3rd Interval 105% FTP [ERG watts = 105% of FTP]
3 minutes of Rest 60% FTP [ERG watts = 60% of FTP]
8 minutes of 4th Interval 105% FTP [ERG watts = 105% of FTP]
7 minutes of Cool down 55% FTP [ERG watts = 55% of FTP]

Sufferfest Half is Easy

Sufferfest Half Is Easy, two sets of 20 x :15 hard / :15 easy.

To sync with the video, start at the same time.

Total Time: 00:38:25

Category: Speed

Author: sfield

Intervals

3 minutes 51 seconds of Warmup at zone endurance [ERG watts = 50% of FTP]
1 minute 21 seconds of Just a bit more pressure at zone endurance [ERG watts = 65% of FTP]
2 minutes of Ramp it up at zone lactate threshold [ERG watts = 95% of FTP]
25 seconds of Sprint 1 at zone maximal [Fixed resistance 8]
1 minute of Recover at zone recovery
27 seconds of Sprint 2 at zone maximal [Fixed resistance 8]
58 seconds of Recover at zone recovery
15 seconds of Hard 1 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 2 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 3 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 4 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 5 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 6 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 7 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 8 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 9 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 10 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 11 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 12 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 13 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 14 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 15 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 16 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 17 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 18 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 19 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 20 at zone maximal [Fixed resistance 8]
3 minutes 59 seconds of Recover between sets at zone recovery
15 seconds of Hard 1 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 2 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 3 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 4 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 5 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 6 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 7 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 8 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 9 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 10 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 11 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 12 at zone maximal [Fixed resistance 8]
10 seconds of Easy at zone recovery
15 seconds of Hard 13 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 14 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 15 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 16 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 17 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 18 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 19 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 20 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 21 at zone maximal [Fixed resistance 8]
15 seconds of Easy at zone recovery
15 seconds of Hard 22 at zone maximal [Fixed resistance 8]
3 minutes 59 seconds of Cool down at zone recovery

(KICKR FTP %) 65 min FTP Test

This workout is what Hunter Allen recommends for testing your FTP.

After completing the test interval, this workout will calculate your FTP HR and power, and prompt you to save them to your account and settings. NOTE: if you clone and edit this workout, this feature will be lost. In this case you can manually calculate FTP as follows:

After finishing, upload your workout to iMobileIntervals, TrainingPeaks, Garmin Connect, or download it over Dropbox/email and find the average watts for the 20 minute effort. Multiply by 0.95. That is your Functional Threshold Power (FTP). You should enter this value in your iMobileIntervals.com website account settings or in the iMobileIntervals app settings in order to use workouts that use %FTP to control the KICKR in ERG mode, as well as display target watts/zone/perceived exertion in the app for any type of interval workout. To do the same with heart rate, multiply by 0.97.

Links:

http://home.trainingpeaks.com/articles/running/determining-functional-th...
http://www.kurtkinetic.com/test-training-zones-i-50-l-en.html

Other ways of determining FTP (via Coggan):

1) from inspection of a ride file.
2) from power distribution profile from multiple rides.
3) from blood lactate measurements (better or worse, depending on how it is done).
4) based on normalized power from a hard ~1 h race.
5) using critical power testing and analysis.
6) from the power that you can routinely generate during long intervals done in training.
7) from the average power during a ~1 h TT (the best predictor of performance is performance itself).

Total Time: 01:05:00

Category: Testing

Author: lozzieuk

Intervals

5 minutes of Warm Up 1 at zone recovery
10 minutes of Warm Up 2 at zone endurance
5 minutes of Intense Warmup at zone VO2-MAX
5 minutes of Spin down at zone recovery
20 minutes of Test Interval [ERG watts = 105% of FTP]
10 minutes of Cool Down 1 at zone recovery
5 minutes of Cool Down 2 [ERG watts = 40% of FTP]
5 minutes of Cool Down 3 [ERG watts = 20% of FTP]

Ride Fit Fiesta Island Fun

Experience "real ride" action by getting the Ride Fit Fiesta Island Fun training video from http://www.ride-fit.com/Shopping/Ride-Fit-Fiesta-Island-Fun.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
Sync. pressing play on the iMobileIntervals app when you hear the first of the tones at 18 seconds on the workout video.
It is recommended that you set "Silence Voice" to ON in the iMobileIntervals app settings.

Total Time: 00:43:40

Category: Recovery

Author: Ride-Fit

Intervals

1 minute 42 seconds of CAD=50, REST=LIGHT/MOD at zone recovery [ERG watts = 37% of FTP]
1 minute of CAD=60, REST=LIGHT/MOD at zone recovery [ERG watts = 49% of FTP]
1 minute of CAD=65, REST=LIGHT/MOD at zone endurance [ERG watts = 56% of FTP]
1 minute of CAD=70, REST=LIGHT/MOD at zone endurance [ERG watts = 64% of FTP]
7 minutes of CAD=80, REST=LIGHT/MOD at zone endurance [ERG watts = 82% of FTP]
7 minutes of CAD=70, REST=LIGHT/MOD at zone endurance [ERG watts = 64% of FTP]
7 minutes of CAD=80, REST=LIGHT/MOD at zone endurance [ERG watts = 82% of FTP]
7 minutes of CAD=70, REST=LIGHT/MOD at zone endurance [ERG watts = 64% of FTP]
7 minutes 10 seconds of CAD=80, REST=LIGHT/MOD at zone endurance [ERG watts = 82% of FTP]
3 minutes 48 seconds of CAD=50, REST=LIGHT/MOD at zone recovery [ERG watts = 37% of FTP]

20 x (30+30sec) - As a % of 5min power

20 x(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: 00:50:00

Category: Misc.

Author: xbgs351

Intervals

1 minute of WU1 - Slow ramp for 10 minutes [ERG watts = 40% of FTP]
1 minute of WU2 [ERG watts = 43% of FTP]
1 minute of WU3 [ERG watts = 46% of FTP]
1 minute of WU4 [ERG watts = 49% of FTP]
1 minute of WU5 [ERG watts = 52% of FTP]
1 minute of WU6 [ERG watts = 55% of FTP]
1 minute of WU7 [ERG watts = 60% of FTP]
1 minute of WU8 [ERG watts = 65% of FTP]
1 minute of WU9 [ERG watts = 70% of FTP]
1 minute of WU10 [ERG watts = 75% of FTP]
10 minutes of Ten minute of steady warm up [ERG watts = 50% of FTP]
30 seconds of 1. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 1. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 2. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 2. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 3. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 3. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 4. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 4. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 6. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 6. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 7. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 7. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 8. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 8. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 9. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 9. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 10. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 10. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 11. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 11. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 12. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 12. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 13. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 13. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 14. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 14. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 15. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 15. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 16. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 16. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 17. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 17. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 18. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 18. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 19. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 19. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 20. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 20. 50% of 5' power [ERG watts = 50% of FTP]
10 minutes of Recovery - All Done [ERG watts = 35% of FTP]

Mix Up Kitchen Sink Anaerobic Cap/Tempo

Mix Up Kitchen Sink Anaerobic Cap/Tempo
Type: Bike
Planned Duration: 2:00
Planned TSS: 130
Description: Mix Up/Kitchen Sink Anaerobic Capacity/Tempo (100+ TSS)
Warm Up = 10 mins increase power up to 90% FTP
Main Session – 90+ minutes with
8 x 20 seconds @ 150% + with 3 mins recovery 90+ RPM
Then 5 minutes easy @ 70% FTP
4 x 1 min @ 150%+ with 3 - 4 mins recovery 90+ RPM
Then 5 minutes easy @ 70% FTP
4 x 3 minutes @ 112% FTP , 70 – 100 RPM with 5 mins recovery between efforts easy 90+ RPM
Then 5 minutes easy @ 70% FTP
1 x 20 minutes @ 75% FTP
Cool Down = 10 mins @ 70 – 50% FTP

Total Time: 02:00:40

Category: Speed endurance

Author: silicon

Intervals

Block: Warm Up

2 minutes of Warm Up [ERG watts = 50% of FTP]
2 minutes of Warm Up [ERG watts = 60% of FTP]
2 minutes of Warm Up [ERG watts = 70% of FTP]
2 minutes of Warm Up [ERG watts = 90% of FTP]
2 minutes of Warm Up [ERG watts = 60% of FTP]

Block: Main Set

20 seconds of 150% 1 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 2 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 3 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 4 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 5 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 6 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 7 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
20 seconds of 150% 8 [ERG watts = 150% of FTP]
3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
5 minutes of 70% for 5 min [ERG watts = 70% of FTP]
1 minute of 150% 1 [ERG watts = 150% of FTP]
4 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
1 minute of 150% 2 [ERG watts = 150% of FTP]
4 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
1 minute of 150% 3 [ERG watts = 150% of FTP]
4 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
1 minute of 150% 4 [ERG watts = 150% of FTP]
4 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP]
5 minutes of 70% for 5 min [ERG watts = 70% of FTP]
3 minutes of 112% for 3 min 1 [ERG watts = 112% of FTP]
5 minutes of Recovery 90rpm+ [ERG watts = 50% of FTP]
3 minutes of 112% for 3 min 2 [ERG watts = 112% of FTP]
5 minutes of Recovery 90rpm+ [ERG watts = 50% of FTP]
3 minutes of 112% for 3 min 3 [ERG watts = 112% of FTP]
5 minutes of 70% for 5 min [ERG watts = 70% of FTP]
20 minutes of 20 min 75% FTP [ERG watts = 75% of FTP]

Block: Cool Down

10 minutes of Cool Down [ERG watts = 60% of FTP]

SWAT: Cadence 3

Workout type: Bike
WARM UP - 10 MINS
Start out at EZ pace & gradually build. Include at least 2-3 mins @ 75-80%mhr (or*) %FTP if you have power) then EZ for 2-3 mins
CADENCE DRILLS - 40mins
2’ @ 90 rpm + 2’ @ 110 rpm
all at 70 - 75% MHR
OR
70-75% FTP
COOL DOWN - 10 MINS
EZ spinning

Total Time: 01:00:00

Category: Misc.

Author: Zw426p

Intervals

5 minutes of Warm-up
3 minutes of FTP 80% [ERG watts = 80% of FTP]
2 minutes of Warm-up
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 75% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 75% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 75% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 75% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 75% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 75% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 75% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 75% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 75% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 75% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 75% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 75% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 75% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 75% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 75% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 75% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 75% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 75% of FTP]
2 minutes of 90rpm at cadence 90 to 95 [ERG watts = 75% of FTP]
2 minutes of 110rpm at cadence 110 to 115 [ERG watts = 75% of FTP]
10 minutes of Cool down

Overgear/FastCadence w/ climbing blocks

10 min WU

SubLT/OG/FCAD

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

Intervals

10 minutes of Warm Up

Block: Sub-LT over gear

3 minutes at cadence 90 to 100 and zone sub-LT
2 minutes of Over Gear at zone lactate threshold
4 minutes at cadence 90 to 100 and zone sub-LT
3 minutes of Over Gear at zone lactate threshold
3 minutes of Fast Cadence at cadence 100 and zone sub-LT

2 minutes at zone recovery

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Public Workouts by Rating

4x4

Sub-LT intervals

Block: Warm Up

Polarized 4x8 min

Sufferfest Half is Easy

(KICKR FTP %) 65 min FTP Test

Ride Fit Fiesta Island Fun

20 x (30+30sec) - As a % of 5min power

Mix Up Kitchen Sink Anaerobic Cap/Tempo

Block: Warm Up

Block: Main Set

Block: Cool Down

SWAT: Cadence 3

Overgear/FastCadence w/ climbing blocks

Block: Sub-LT over gear

Block: Climbing Block

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