Public Workouts by Rating

Indoor Stage Race

From http://cadencecycling.com

CADENCE INDOOR STAGE RACE!!

10:00 Warm Up and Calibrate

STAGE 1 - Prologue TT (uphill - use climbing blocks)

STAGE 2 - Road Race, Breakaway, and Race Winning Attack

STAGE 3 - Criterium with Sprint Finish

Cool Down - 10 min

Total Time: 01:02:15

Category: Sustained Power

Author: Ransom

Intervals

10 minutes of Warm-Up at zone recovery

Block: 8 minutes of FCAD/ Warm-Up

2 minutes of Fast Cadence at cadence 100 to 110 and zone endurance
2 minutes of Fast Cadence at cadence 110 to 120 and zone endurance
2 minutes of Fast Cadence at cadence 90 to 100 and zone sub-LT
2 minutes of Fast Cadence at cadence 100 and zone lactate threshold

2 minutes of Recovery at zone recovery

Block: 7 minutes of Stage 1: Prologue TT

15 seconds at zone sub-maximal
5 minutes 45 seconds at cadence 80+ and zone super-LT
1 minute at cadence 90+ and zone VO2-MAX

3 minutes at zone recovery

Block: 10 minutes of Stage 2: Road Race

3 minutes at cadence 90 to 100 and zone sub-LT
1 minute at cadence 100 and zone lactate threshold
1 minute at cadence 90 to 100 and zone sub-LT
10 seconds of SPRINT at cadence 100+ and zone maximal
20 seconds at cadence 100+ and zone VO2-MAX
1 minute at cadence 90 to 100 and zone super-LT
1 minute at cadence 90 to 100 and zone lactate threshold
15 seconds of Sprint at cadence 100+ and zone maximal
45 seconds at cadence 100 and zone VO2-MAX
1 minute at cadence 100 and zone super-LT
30 seconds of Sub Max to MAX at cadence 100+ and zone sub-maximal

3 minutes at zone recovery

Block: 9 minutes 15 seconds of Stage 3: Criterium

30 seconds at cadence 100+ and zone sub-maximal
15 seconds at cadence 90 to 100 and zone lactate threshold
15 seconds at cadence 90 to 100 and zone sub-LT
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone sub-LT
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone endurance
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone sub-LT
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone endurance
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone sub-LT
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone sub-LT
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone endurance
15 seconds at cadence 100+ and zone VO2-MAX
30 seconds at cadence 90 to 100 and zone sub-LT
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at cadence 100+ and zone sub-maximal
15 seconds of SPRINT at zone maximal

10 minutes of Cool Down at zone recovery

Technique, Perceived Exertion

From http://cadencecycling.com

Goals of workout:
Technique
Application of Perceived Exertion

Warm Up and Calibrate
Fast Cadence/Over Gear
SubLT - Zone 3 Effort
VO2 Max Effort - Zone 5
Lactate Threshold/SuperLT Effort - Zone 4a and 4b
SubMax Effort - Zone 6
Cool Down

Total Time: 01:11:30

Category: Sustained Power

Author: Ransom

Intervals

10 minutes of Warm-Up at zone recovery

Block: 12 minutes of Fast-Cadence & Over-Gear

2 minutes of Fast-Cadence at cadence 110 to 120 and zone endurance
2 minutes of Over-Gear at cadence 50 to 60 and zone lactate threshold
2 minutes of Fast-Cadence at cadence 120 to 130 and zone endurance
2 minutes of Over-Gear at cadence 50 to 60 and zone lactate threshold
2 minutes of Fast-Cadence at cadence 130 to 140 and zone endurance
2 minutes of Over-Gear at cadence 50 to 60 and zone lactate threshold

3 minutes at cadence 80 to 100 and zone recovery

Block: 10 minutes of Sub-LT

3 minutes at cadence 70 to 80 and zone sub-LT
2 minutes at cadence 90 to 100 and zone sub-LT
2 minutes at cadence 80 to 90 and zone sub-LT
3 minutes at cadence 90 to 100 and zone sub-LT

4 minutes at zone recovery
4 minutes at cadence 90 to 110 and zone VO2-MAX
3 minutes at cadence 80 to 100 and zone recovery

Block: 10 minutes of LT & Super-LT

3 minutes at cadence 80 to 90 and zone lactate threshold
2 minutes at cadence 90 to 100 and zone super-LT
3 minutes at cadence 80 to 90 and zone lactate threshold
2 minutes at cadence 90 to 100 and zone super-LT

3 minutes at cadence 80 to 100 and zone recovery

Block: 2 minutes 30 seconds of Sub-maximal

1 minute at cadence 100+ and zone sub-maximal
1 minute at cadence 80 to 100 and zone recovery
30 seconds at cadence 100+ and zone sub-maximal

10 minutes of Cool-Down at zone recovery

Micro Intervals and Attack Intervals

From http://cadencecycling.com

Technique and Drills
8 minutes of 15 sec. Micro Intervals
4 x 4 minute Attack Intervals

Total Time: 01:09:45

Category: Explosive Power

Author: Ransom

Intervals

10 minutes of Warm-up at zone recovery
30 seconds of Right Leg at zone recovery
30 seconds of Left Leg at zone recovery
30 seconds of Right Leg at zone recovery
30 seconds of Left Leg at zone recovery
30 seconds of Right Leg at zone recovery
30 seconds of Left Leg at zone recovery
1 minute of Fast Cadence at cadence 110 and zone recovery
30 seconds at cadence 120 and zone recovery
15 seconds at cadence 130 and zone recovery
15 seconds at cadence MAX and zone recovery
2 minutes of Recovery at zone recovery
1 minute of Right Leg at zone recovery
1 minute of Left Leg at zone recovery
1 minute of Right Leg at zone recovery
1 minute of Left Leg at zone recovery
1 minute of Fast Cadence at cadence 110 and zone recovery
1 minute at cadence 120 and zone recovery
30 seconds at cadence 130 and zone recovery
30 seconds at cadence MAX and zone recovery
3 minutes of Recovery at zone recovery

Block: 8 minutes of Micro-Intervals #1

15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery
15 seconds at cadence 100+ and zone VO2-MAX
15 seconds at zone recovery

2 minutes 45 seconds at cadence 80+ and zone recovery

Block: 22 minutes of Super-LT

4 minutes at cadence 85+ and zone super-LT
2 minutes of Recovery at zone recovery
4 minutes at cadence 85+ and zone super-LT
2 minutes of Recovery at zone recovery
4 minutes at cadence 85+ and zone super-LT
2 minutes of Recovery at zone recovery
4 minutes at cadence 85+ and zone super-LT

10 minutes of Recovery at zone recovery

5 minute VO2-Max Intervals

This is a classic workout for all endurance sports. I used it for rowing where 5 minutes is close to the race distance but it's a staple for cycling, XC ski and running when building aerobic capacity is the goal.

During the warm-up do some accelerations and several one minute periods at LT intensity.

Total Time: 01:05:00

Category: Sustained Power

Author: imi_admin

Intervals

15 minutes of Warm up at zone recovery
5 minutes at zone VO2-MAX
5 minutes at zone recovery
5 minutes at zone VO2-MAX
5 minutes at zone recovery
5 minutes at zone VO2-MAX
5 minutes at zone recovery
5 minutes at zone VO2-MAX
15 minutes of Cool down at zone recovery

Short VO2 Max Intervals

From http://cadencecycling.com

10:00 Warm-Up

Goals for the Workout

1. Increase Leg Speed and Pedaling Efficiency
2. Increase Muscular Strength
3. Increase Upper End of Aerobic System
4. Increase power above Lactate Threshold

12:00 minutes of Sub-LT with Fast Cadence efforts
4:00 Minutes Recovery

Super-LT Intervals

5 x 1:30 Super-LT intervals with 1:00 minutes recovery between each. Watts/HR @
zone 4b with Cadence @ 90 - 100.

5:00 minutes recovery after set

VO2 Max Intervals

3 x 3:00 minutes @ zone 5 watts with 3:00 minutes recovery between each. Cadence @
upper 90s low 100s.

Total Time: 01:00:30

Category: Sustained Power

Author: Ransom

Intervals

10 minutes of Warm Up at zone recovery

Block: Sub-LT/Fast Cadence

3 minutes at cadence 70 to 75 and zone sub-LT
1 minute of Fast Cadence at cadence 110+ and zone endurance
3 minutes at cadence 80 to 85 and zone sub-LT
1 minute of Fast Cadence at cadence 120+ and zone sub-LT
3 minutes at cadence 90 to 95 and zone sub-LT
1 minute of Fast Cadence at cadence 130+ and zone sub-LT

4 minutes at zone recovery

Block: Super-LT Intervals

1 minute 30 seconds at cadence 90 to 100 and zone super-LT
1 minute at zone recovery
1 minute 30 seconds at cadence 90 to 100 and zone super-LT
1 minute at zone recovery
1 minute 30 seconds at cadence 90 to 100 and zone super-LT
1 minute at zone recovery
1 minute 30 seconds at cadence 90 to 100 and zone super-LT
1 minute at zone recovery
1 minute 30 seconds at cadence 90 to 100 and zone super-LT

5 minutes at zone recovery

Block: VO2 Max Intervals

3 minutes at cadence 90 to 100 and zone VO2-MAX
3 minutes at zone recovery
3 minutes at cadence 90 to 100 and zone VO2-MAX
3 minutes at zone recovery
3 minutes at cadence 90 to 100 and zone VO2-MAX

3 minutes of Cool Down at zone recovery

Criss-cross Threshold

30 minutes of 2 min intervals alternating sub-LT, LT super-LT and back down.

Total Time: 00:55:00

Category: Muscular endurance

Author: imi_admin

Intervals

15 minutes of warm up
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
2 minutes at zone lactate threshold
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
2 minutes at zone lactate threshold
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
2 minutes at zone lactate threshold
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
10 minutes at zone recovery

3-2-1 Lactate Tolerance

A difficult workout of the lactate tolerance variety. From the program USRowing National Coach Hartmut Buschbacher used to train the US women for Atlanta 1996.

2 X 3,2,1 minutes with 1 minute of rest, hard as you can go.

A good warm up with accelerations is essential.

Total Time: 00:52:00

Category: Speed endurance

Author: imi_admin

Intervals

15 minutes of warm up

Block: 8 minutes of lactate tolerance

3 minutes at zone VO2-MAX
1 minute at zone recovery
2 minutes at zone sub-maximal
1 minute at zone recovery
1 minute at zone sub-maximal

6 minutes at zone recovery

Block: 8 minutes of lactate tolerance

3 minutes at zone VO2-MAX
1 minute at zone recovery
2 minutes at zone sub-maximal
1 minute at zone recovery
1 minute at zone sub-maximal

15 minutes of cool down at zone recovery

LT-W5: 2 x 20-minute Int w/ Neuromuscular Power Bursts

After a warm-up do one 10-minute interval at Threshold, followed by 10 minutes of recovery. Then ride at Threshold for 20-30 minutes, followed by ten 20-second bursts. For the bursts, start out of the saddle and push your cadence to 100 rpm in all-out intervals - hammer these. Rest 2-3 minutes between intervals. Cool Down.

Total Time: 01:21:20

Category: Sustained Power

Author: coop5280

Intervals

10 minutes of warm up at zone recovery

Block: Main Set

10 minutes of TT effort at zone lactate threshold with heart rate lactate threshold
10 minutes of Rest at zone recovery with heart rate recovery
20 minutes of Threshold at zone lactate threshold with heart rate lactate threshold
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX
2 minutes of Rest at zone recovery with heart rate recovery
20 seconds of Burst at cadence 100 and zone VO2-MAX

10 minutes of Cooldown at zone recovery with heart rate recovery

**TheSufferFest.com's Rubber Glove

Bring this workout to life. Get The Sufferfest's Rubber Glove fitness test video. Available at www.thesufferfest.com/video-sufferfests/rubberglove
Start workout clock when words " Rubber Glove" appear on the screen (@ 1:12)

Rubber Glove is a test for determining your Functional Threshold Performance (FTP). You will need a power meter (or a power-enabled trainer like the KICKR) or a heart rate monitor. This iMobileIntervals workout is optimized for use with the KICKR trainer.

At the end of the 20 minute interval the app will calculate your ftp and prompt you to save it to your account and settings. NOTE: if you clone and edit this workout, this feature will not be present! You will need to calculate the FTP as follows:

Assuming iMobileIntervals has been sensing power and/or heart rate, upload the completed workout to iMobileIntervals, TrainingPeaks or Garmin Connect and examine the 20 minute interval. Your FTP watts is 95% of the average watts for the interval. Your FTP heart rate is 99% of the average for the interval.

Enter your FTP values in your iMobileIntervals website user account or in the app settings so that the app can show you your target watts/hr and control the KICKR in ERG mode for the many workouts (such as TheSufferFest) that specify ERG as percent of FTP.

Total Time: 01:00:43

Category: Testing

Author: Ransom

Intervals

4 minutes 43 seconds of Intro
3 minutes of warmup [ERG watts = 40% of FTP]
3 minutes of warmer [ERG watts = 50% of FTP]
3 minutes of getting warmer [ERG watts = 63% of FTP]
3 minutes of warmer still [ERG watts = 76% of FTP]
3 minutes of tempo [ERG watts = 89% of FTP]
3 minutes of strong effort [ERG watts = 101% of FTP]
3 minutes of recovery [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of recovery at cadence 90 [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of recovery at cadence 90 [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of recovery at cadence 90 [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
3 minutes of recovery
20 minutes of FTP test
5 minutes of cool down

Better Cycling - Tempo + 20s Big Gear Efforts

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 for for 12mins building up to 100% FTP then take 5mins easy spinning.
Then go into 45mins of effort at 220-230w with a smooth steady cadence ~90rpm. Make the last 20secs of each 5th Minute a seated, HARD effort, push up by 1-2 gears and get revs up, aiming for ~420-500w. Look to get back to tempo levels straight after each effort if you can.
Cool down with 5-10mins easy spinning.

The 20 Sec efforts ARE NOT a flat out sprint. Before each one, get your cadence up to 95-100rpm, then try to sustain for the 20secs.

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: 01:07:00

Category: Muscular endurance

Author: Witchdoctor

Intervals

Block: Warm Up

1 minute of 56% FTP [ERG watts = 56% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 64% FTP [ERG watts = 64% of FTP]
1 minute of 68% FTP [ERG watts = 68% of FTP]
1 minute of 72% FTP [ERG watts = 72% of FTP]
1 minute of 76% FTP [ERG watts = 76% of FTP]
1 minute of 80% FTP [ERG watts = 80% of FTP]
1 minute of 84% FTP [ERG watts = 84% of FTP]
1 minute of 88% FTP [ERG watts = 88% of FTP]
1 minute of 92% FTP [ERG watts = 92% of FTP]
1 minute of 96% FTP [ERG watts = 96% of FTP]
1 minute of 100% FTP [ERG watts = 100% of FTP]
5 minutes of 56% FTP [ERG watts = 56% of FTP]

Block: Main Block

4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]
4 minutes 40 seconds of 80% FTP [ERG watts = 80% of FTP]
20 seconds of 20 Second Burst [Fixed resistance 7]

Block: Warm Down

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

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Public Workouts by Rating

Indoor Stage Race

Block: 8 minutes of FCAD/ Warm-Up

Block: 7 minutes of Stage 1: Prologue TT

Block: 10 minutes of Stage 2: Road Race

Block: 9 minutes 15 seconds of Stage 3: Criterium

Technique, Perceived Exertion

Block: 12 minutes of Fast-Cadence & Over-Gear

Block: 10 minutes of Sub-LT

Block: 10 minutes of LT & Super-LT

Block: 2 minutes 30 seconds of Sub-maximal

Micro Intervals and Attack Intervals

Block: 8 minutes of Micro-Intervals #1

Block: 22 minutes of Super-LT

5 minute VO2-Max Intervals

Short VO2 Max Intervals

Block: Sub-LT/Fast Cadence

Block: Super-LT Intervals

Block: VO2 Max Intervals

Criss-cross Threshold

3-2-1 Lactate Tolerance

Block: 8 minutes of lactate tolerance

Block: 8 minutes of lactate tolerance

LT-W5: 2 x 20-minute Int w/ Neuromuscular Power Bursts

Block: Main Set

**TheSufferFest.com's Rubber Glove

Better Cycling - Tempo + 20s Big Gear Efforts

Block: Warm Up

Block: Main Block

Block: Warm Down

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