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

Intervals

2 minutes of Warm Up at cadence 100 with heart rate endurance
20 seconds of Sprint at cadence 140 with heart rate maximal
2 minutes of Recovery at cadence 80 with heart rate recovery
20 seconds of Sprint at cadence 140 with heart rate maximal
2 minutes of Recovery at cadence 80 with heart rate recovery
20 seconds of Sprint at cadence 140 with heart rate maximal
2 minutes of Recovery at cadence 80 with heart rate recovery
30 seconds of Power at cadence 110 with heart rate VO2-MAX
30 seconds of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
30 seconds of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
2 minutes of Power at cadence 110 with heart rate VO2-MAX
5 minutes of Steady at cadence 90 with heart rate endurance
2 minutes of Power at cadence 110 with heart rate VO2-MAX
2 minutes of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
1 minute of Power at cadence 110 with heart rate VO2-MAX
1 minute of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
30 seconds of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
30 seconds of Steady at cadence 90 with heart rate endurance
30 seconds of Power at cadence 110 with heart rate VO2-MAX
5 minutes of Steady at cadence 90 with heart rate endurance
10 minutes of Time Trial at cadence 90 with heart rate lactate threshold
10 minutes of War Down at cadence 90 with heart rate recovery

Endurance Z1 long

Total Time: 01:37:00

Category: Endurance

Author: laurenchandler

Intervals

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 - 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.

Total Time: 01:00:00

Category: Sustained Power

Author: Witchdoctor

Intervals

Block: 15 min warm up

1 minute of 50% FTP [ERG watts = 50% of FTP]
1 minute of 55% FTP [ERG watts = 55% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 65% FTP [ERG watts = 65% of FTP]
1 minute of 70% FTP [ERG watts = 70% of FTP]
1 minute of 75% FTP [ERG watts = 75% of FTP]
1 minute of 80% FTP [ERG watts = 80% of FTP]
1 minute of 85% FTP [ERG watts = 85% of FTP]
1 minute of 90% FTP [ERG watts = 90% of FTP]
1 minute of 95% FTP [ERG watts = 95% of FTP]
1 minute of 100% FTP [ERG watts = 100% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]

Block: Main Block

3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]
3 minutes of 90% FTP [ERG watts = 90% of FTP]
2 minutes of 100% FTP [ERG watts = 100% of FTP]

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

Billats

A shorter warmup and then billats

Total Time: 01:01:00

Category: Misc.

Author: mdwhaley

Intervals

2 minutes of warmup 1 [ERG watts = 40% of FTP]
2 minutes of warmup 2 [ERG watts = 60% of FTP]
3 minutes of warmup 3 [ERG watts = 85% of FTP]
15 seconds of billat warmup [ERG watts = 130% of FTP]
3 minutes of cool it [ERG watts = 50% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
2 minutes 45 seconds of Rest [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
2 minutes 45 seconds of Rest [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
2 minutes 45 seconds of Rest [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
2 minutes 45 seconds of Rest [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
1 minute of Recover [ERG watts = 70% of FTP]
1 minute of Interval [ERG watts = 100% of FTP]
15 seconds of Billat [ERG watts = 150% of FTP]
4 minutes 15 seconds of Cooldown [ERG watts = 50% of FTP]

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

Intervals

5 minutes of warmup at zone recovery
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
3 minutes of recover at zone sub-LT
1 minute of respond at zone VO2-MAX
5 minutes of cooldown at zone recovery

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

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

Total Time: 01:00:00

Category: Sustained Power

Author: silicon

Intervals

10 minutes of Warm up [ERG watts = 50% of FTP]
2 minutes of 2 min @ 80%FTP [ERG watts = 80% of FTP]
3 minutes of Warm up [ERG watts = 50% of FTP]
5 minutes of 5 min @ 110%FTP - 1st [ERG watts = 110% of FTP]
5 minutes of 5 min recovery [ERG watts = 40% of FTP]
5 minutes of 5 min @ 110%FTP - 2nd [ERG watts = 110% of FTP]
5 minutes of 5 min recovery [ERG watts = 40% of FTP]
5 minutes of 5 min @ 110%FTP - 3rd [ERG watts = 110% of FTP]
5 minutes of 5 min recovery [ERG watts = 40% of FTP]
5 minutes of 5 min @ 110%FTP - 4th [ERG watts = 110% of FTP]
5 min recovery [ERG watts = 40% of FTP]
5 min @ 110%FTP - last one [ERG watts = 110% of FTP]
10 minutes of Cool down [ERG watts = 50% of FTP]

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

Intervals

10 minutes of Warm Up with heart rate recovery
10 minutes of 10 minutes on at 83-97% of FTP with heart rate sub-LT
5 minutes of Recover with heart rate sub-LT
10 minutes of 10 minutes on at 83-97% of FTP with heart rate sub-LT
5 minutes of Recover with heart rate recovery
10 minutes of 10 minutes on at 83-97% of FTP with heart rate sub-LT
10 minutes of Cool Down with heart rate recovery

1 minute intervals with ride out at the end

Total Time: 01:00:00

Category: Sustained Power

Author: Aesc

Intervals

15 minutes of Spin Up at zone endurance
1 minute of Minute effort at zone sub-maximal
3 minutes of Recover at zone endurance
1 minute of Minute effort at zone sub-maximal
3 minutes of Recover at zone endurance
1 minute of Minute effort at zone sub-maximal
3 minutes of Recover at zone endurance
1 minute of Minute effort at zone sub-maximal
3 minutes of Recover at zone endurance
1 minute of Minute effort at zone sub-maximal
3 minutes of Recover at zone recovery
25 minutes of Ride it out at zone endurance

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]

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Public Workouts by Rating

Vo2 Max Intervals - Overall Power/Endurance Conditioning

Endurance Z1 long

Better Cycling - Sweet Spot / Threshold 40min

Block: 15 min warm up

Block: Main Block

Billats

Sepp's Favorite Over-Under Workout

Elite Female 400 watt MAP test

Block: Map Test

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

Sweet Spot Intervals

1 minute intervals with ride out at the end

TheSufferFest.com's The Hunted

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