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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

Total Time: 01:03:00
Category: Sustained Power
Author: Ekib

Endurance Z1 long

Total Time: 01:37:00
Category: Endurance
Author: laurenchandler

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
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: 01:00:00
Category: Sustained Power
Author: Witchdoctor


A shorter warmup and then billats

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

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.

Total Time: 00:50:00
Category: Sustained Power
Author: cabopc

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

5 x ((5min@110%FTP)\(5min recovery))

Total Time: 01:00:00
Category: Sustained Power
Author: silicon

Sweet Spot Intervals

Up the ante with Sweet Spot intervals which are done at 83-97% of one's FTP.

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

1 minute intervals with ride out at the end

Total Time: 01:00:00
Category: Sustained Power
Author: Aesc's The Hunted

Bring this workout to life. Get The Sufferfest's The Hunted training video. Available at
Start workout clock when words "The Hunted" appear on the screen (@ 58 seconds)

Total Time: 01:00:32
Category: Muscular endurance
Author: Ransom