Public Workouts by Rating

Endurance Z1 long

Total Time: 01:37:00

Category: Endurance

Author: laurenchandler

2 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 60% of FTP]
10 minutes [ERG watts = 62% of FTP]
20 minutes [ERG watts = 64% of FTP]
20 minutes [ERG watts = 65% of FTP]
20 minutes [ERG watts = 66% of FTP]
10 minutes [ERG watts = 67% of FTP]
10 minutes [ERG watts = 70% of FTP]

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

Intervals

Block: Warm Up

1 minute of 54% FTP [ERG watts = 54% of FTP]
1 minute of 57% FTP [ERG watts = 57% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 63% FTP [ERG watts = 63% of FTP]
1 minute of 66% FTP [ERG watts = 66% of FTP]
1 minute of 69% FTP [ERG watts = 69% of FTP]
1 minute of 72% FTP [ERG watts = 72% of FTP]
1 minute of 75% FTP [ERG watts = 75% of FTP]
1 minute of 78% FTP [ERG watts = 78% of FTP]
1 minute of 81% FTP [ERG watts = 81% of FTP]
1 minute of 84% FTP [ERG watts = 84% of FTP]
1 minute of 87% FTP [ERG watts = 87% of FTP]
1 minute of 90% FTP [ERG watts = 90% of FTP]
1 minute of 93% FTP [ERG watts = 93% of FTP]
5 minutes of 54% FTP [ERG watts = 54% of FTP]

Block: Main Block

4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]
4 minutes 50 seconds of 72% FTP [ERG watts = 72% of FTP]
10 seconds of 10 Second Burst [Fixed resistance 7]

5 minutes of Warm Down [ERG watts = 54% of FTP]

Vo2 Max Ramp Test

Total Time: 00:16:00

Category: Misc.

Author: bgibney

Intervals

2 minutes of Stage 1 [150 ERG watts]
1 minute of Stage 2 [175 ERG watts]
1 minute of Stage 3 [200 ERG watts]
1 minute of Stage 4 [225 ERG watts]
1 minute of Stage 5 [250 ERG watts]
1 minute of Stage 6 [275 ERG watts]
1 minute of Stage 7 [300 ERG watts]
1 minute of Stage 8 [325 ERG watts]
1 minute of Stage 9 [350 ERG watts]
1 minute of Stage 10 [375 ERG watts]
1 minute of Stage 11 [400 ERG watts]
1 minute of Stage 12 [425 ERG watts]
1 minute of Stage 13 [450 ERG watts]
1 minute of Stage 14 [475 ERG watts]
1 minute of Stage 15 [500 ERG watts]

See Saw

10 minute warmup
Effort build

Total Time: 01:03:00

Category: Muscular endurance

Author: 10156245952186435@facebook

Intervals

Block: Warm up

10 minutes of Easy at zone recovery
3 minutes [ERG watts = 60% of FTP]
2 minutes [ERG watts = 75% of FTP]
1 minute [ERG watts = 100% of FTP]
1 minute at zone VO2-MAX
3 minutes of Easy at zone recovery

Block: OD Efforts

3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at cadence 65 [ERG watts = 80% of FTP]
3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at zone recovery
3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at cadence 65 [ERG watts = 80% of FTP]
3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at zone recovery
3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at cadence 65 [ERG watts = 80% of FTP]
3 minutes at cadence 90 [ERG watts = 80% of FTP]
3 minutes at zone recovery

Block: Cool down

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

Intervals

Block: Map Test

20 seconds of Ramp [75 ERG watts]
20 seconds of Ramp [80 ERG watts]
20 seconds of Ramp [85 ERG watts]
20 seconds of Ramp [90 ERG watts]
20 seconds of Ramp [95 ERG watts]
20 seconds of Ramp [100 ERG watts]
20 seconds of Ramp [105 ERG watts]
20 seconds of Ramp [110 ERG watts]
20 seconds of Ramp [115 ERG watts]
20 seconds of Ramp [120 ERG watts]
20 seconds of Ramp [125 ERG watts]
20 seconds of Ramp [130 ERG watts]
20 seconds of Ramp [135 ERG watts]
20 seconds of Ramp [140 ERG watts]
20 seconds of Ramp [145 ERG watts]
20 seconds of Ramp [150 ERG watts]
20 seconds of Ramp [155 ERG watts]
20 seconds of Ramp [160 ERG watts]
20 seconds of Ramp [165 ERG watts]
20 seconds of Ramp [170 ERG watts]
20 seconds of Ramp [175 ERG watts]
20 seconds of Ramp [180 ERG watts]
20 seconds of Ramp [185 ERG watts]
20 seconds of Ramp [190 ERG watts]
20 seconds of Ramp [195 ERG watts]
20 seconds of Ramp [200 ERG watts]
20 seconds of Ramp [205 ERG watts]
20 seconds of Ramp [210 ERG watts]
20 seconds of Ramp [215 ERG watts]
20 seconds of Ramp [220 ERG watts]
20 seconds of Ramp [225 ERG watts]
20 seconds of Ramp [230 ERG watts]
20 seconds of Ramp [235 ERG watts]
20 seconds of Ramp [240 ERG watts]
20 seconds of Ramp [245 ERG watts]
20 seconds of Ramp [250 ERG watts]
20 seconds of Ramp [255 ERG watts]
20 seconds of Ramp [260 ERG watts]
20 seconds of Ramp [265 ERG watts]
20 seconds of Ramp [270 ERG watts]
20 seconds of Ramp [280 ERG watts]
20 seconds of Ramp [285 ERG watts]
20 seconds of Ramp [290 ERG watts]
20 seconds of Ramp [295 ERG watts]
20 seconds of Ramp [300 ERG watts]
20 seconds of Ramp [305 ERG watts]
20 seconds of Ramp [310 ERG watts]
20 seconds of Ramp [315 ERG watts]
20 seconds of Ramp [320 ERG watts]
20 seconds of Ramp [325 ERG watts]
20 seconds of Ramp [330 ERG watts]
20 seconds of Ramp [335 ERG watts]
20 seconds of Ramp [340 ERG watts]
20 seconds of Ramp [345 ERG watts]
20 seconds of Ramp [350 ERG watts]
20 seconds of Ramp [355 ERG watts]
20 seconds of Ramp [360 ERG watts]
20 seconds of Ramp [365 ERG watts]
20 seconds of Ramp [370 ERG watts]
20 seconds of Ramp [375 ERG watts]
20 seconds of Ramp [380 ERG watts]

15 minutes of Warmdown at zone recovery

40 minutes 75%

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

Total Time: 00:55:00

Category: Sustained Power

Author: mikesven

Intervals

10 minutes of Warm Up at cadence 90 and zone recovery [ERG watts = 40% of FTP]
40 minutes of Interval at cadence 90 [ERG watts = 75% of FTP]
5 minutes of Cool Down at cadence 90 and zone recovery [ERG watts = 40% of FTP]

Ramp Test

Total Time: 00:17:00

Category: Testing

Author: beastofthewoob

Intervals

1 minute [180 ERG watts]
1 minute [200 ERG watts]
1 minute [220 ERG watts]
1 minute [240 ERG watts]
1 minute [260 ERG watts]
1 minute [280 ERG watts]
1 minute [300 ERG watts]
1 minute [320 ERG watts]
1 minute [340 ERG watts]
1 minute [360 ERG watts]
1 minute [380 ERG watts]
1 minute [400 ERG watts]
1 minute [420 ERG watts]
1 minute [440 ERG watts]
1 minute [460 ERG watts]
1 minute [480 ERG watts]
1 minute [500 ERG watts]

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

Intervals

5 minutes of Warm up <92rpm at cadence 90
2 minutes of 95 at cadence 95
2 minutes of 100 at cadence 100
2 minutes of 105 at cadence 105
1 minute 30 seconds of 110 at cadence 110
30 seconds of 120 at cadence 120
1 minute of 90 at cadence 90
10 seconds of Max at cadence Max
1 minute of 90 at cadence 90
10 seconds of Max at cadence Max
1 minute of 90 at cadence 90
10 seconds of Max at cadence Max
4 minutes 40 seconds of Cool down <92 at cadence 90
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
5 minutes of Rest at cadence 90 and zone recovery
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
5 minutes of Rest at cadence 90 and zone recovery
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
5 minutes of Rest at cadence 90 and zone recovery
5 minutes of Cool Down @ 75% FTP at cadence 90 [ERG watts = 75% of FTP]
6 minutes of Cool down period HR <96bpm at cadence 90 and zone recovery with heart rate recovery

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

Intervals

2 minutes 49 seconds at zone endurance [ERG watts = 63% of FTP]
2 minutes 49 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 6 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute 25 seconds at zone sub-LT [ERG watts = 89% of FTP]
53 seconds at zone lactate threshold [ERG watts = 95% of FTP]
30 seconds at zone sub-maximal [ERG watts = 127% of FTP]
5 minutes 17 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 50 seconds at zone endurance [ERG watts = 63% of FTP]
4 minutes 31 seconds at zone super-LT [ERG watts = 101% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 25 seconds at zone super-LT [ERG watts = 101% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
3 minutes 12 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 50 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
52 seconds at zone sub-maximal [ERG watts = 121% of FTP]
2 minutes 39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
10 seconds at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 29 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 25 seconds at zone sub-maximal [ERG watts = 121% of FTP]
5 minutes 58 seconds at zone endurance [ERG watts = 63% of FTP]
25 seconds at zone lactate threshold [ERG watts = 95% of FTP]
36 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 18 seconds at zone lactate threshold [ERG watts = 95% of FTP]
21 seconds at zone super-LT [ERG watts = 101% of FTP]
2 minutes 24 seconds at zone lactate threshold [ERG watts = 95% of FTP]
50 seconds at zone lactate threshold [ERG watts = 95% of FTP]
10 seconds at zone sub-maximal [ERG watts = 127% of FTP]
42 seconds at zone lactate threshold [ERG watts = 95% of FTP]
20 seconds at zone sub-maximal [ERG watts = 127% of FTP]
33 seconds at zone lactate threshold [ERG watts = 95% of FTP]
30 seconds at zone sub-maximal [ERG watts = 127% of FTP]
22 seconds at zone lactate threshold [ERG watts = 95% of FTP]
40 seconds at zone sub-maximal [ERG watts = 127% of FTP]
11 seconds at zone lactate threshold [ERG watts = 95% of FTP]
52 seconds at zone sub-maximal [ERG watts = 127% of FTP]
33 seconds at zone sub-maximal [ERG watts = 127% of FTP]
4 minutes 57 seconds at zone endurance [ERG watts = 63% of FTP]

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

Intervals

10 minutes of Warm Up [ERG watts = 50% of FTP]
20 minutes of 20 minutes @ 91% FTP [ERG watts = 91% of FTP]
4 minutes of 4 minutes recovery @ 150 watts maximum [ERG watts = 50% of FTP]
20 minutes of 20 minutes @ 91% FTP [ERG watts = 91% of FTP]
6 minutes of 6 minutes cool down spinning at 100 rpm [ERG watts = 35% of FTP]

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Public Workouts by Rating

Endurance Z1 long

Better Cycling - Endurance + 10s Bursts 45min

Block: Warm Up

Block: Main Block

Vo2 Max Ramp Test

See Saw

Block: Warm up

Block: OD Efforts

Block: Cool down

Elite Female 400 watt MAP test

Block: Map Test

40 minutes 75%

Ramp Test

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

TheSufferFest.com's The Hunted

2 x 20 minutes @ 91% FTP

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