Public Workouts by Rating
Vo2 Max Intervals - Overall Power/Endurance Conditioning
Power = Vo2 max interval with initial sprint to get upt o speed appox 50kph
Steady = Tempo riding between 65% and 90% of MHR depending on fitness. Increase HR as endurance and strength increase
Sprint = full sprint from rolling start @ 30kph
Time Trial = @ lactate or just below with sprint in the last 30 seconds
Better Cycling - Sweet Spot / Threshold 40min
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
-15mins Warm up build from 100w-280w + 5mins easy spinning.
-40mins block of effort doing 3mins @ 250-260w + 2mins @ 270-280w for the duration (no recovery sections).
-Cool down 5-10mins easy spinning ~180w
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.
Sepp's Favorite Over-Under Workout
From Velo News February 2018 issue: Sepp Kuss's Favorite Over-Under Workout: Two 20-minute blocks, each block consists of five segments, with each segment comprising a three-minute sub-threshold effort, followed by a one-minute VO2max burst; promptly return to sub-threshold. Repeat.
Why do this workout?
Sustained by not steady training: Even time trialists can benefit from training their ability to respond and recover. Try doing "over-unders", alternating between efforts just above and below threshold.
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
Sweet Spot Intervals
Up the ante with Sweet Spot intervals which are done at 83-97% of one's FTP.
1 minute intervals with ride out at the end
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)