Public Workouts by Rating
2x20 Sweet Spot
Warm up for 15 min. Then do 2 x 20 min sweetspot intervals with 2 min rest interval between.
These should be done at 88 to 93% of threshold power or 92-95% of threshold HR.
Warm down after.
Heart rate users should remember that it will take several minutes for your HR to raise to the prescribed level.
Go by perceived effort at the beginning, dont force it!
**20 Minute FTP Test
This workout is what Hunter Allen recommends for testing your FTP.
After completing the test interval, this workout will calculate your FTP HR and power, and prompt you to save them to your account and settings. NOTE: if you clone and edit this workout, this feature will be lost. In this case you can manually calculate FTP as follows:
After finishing, upload your workout to iMobileIntervals, TrainingPeaks, Garmin Connect, or download it over Dropbox/email and find the average watts for the 20 minute effort. Multiply by 0.95. That is your Functional Threshold Power (FTP). You should enter this value in your iMobileIntervals.com website account settings or in the iMobileIntervals app settings in order to use workouts that use %FTP to control the KICKR in ERG mode, as well as display target watts/zone/perceived exertion in the app for any type of interval workout. To do the same with heart rate, multiply by 0.97.
Links:
http://home.trainingpeaks.com/articles/running/determining-functional-th...
http://www.kurtkinetic.com/test-training-zones-i-50-l-en.html
Other ways of determining FTP (via Coggan):
1) from inspection of a ride file.
2) from power distribution profile from multiple rides.
3) from blood lactate measurements (better or worse, depending on how it is done).
4) based on normalized power from a hard ~1 h race.
5) using critical power testing and analysis.
6) from the power that you can routinely generate during long intervals done in training.
7) from the average power during a ~1 h TT (the best predictor of performance is performance itself).
Better Cycling - Endurance with 1 minute efforts 1:30:00
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
Please note, if you change your FTP you need to update the figure in 'My Account' on the WEBSITE for the changes to be reflected in your workouts
Assuming FTP = 265
Warm up 10-15 minutes endurance (power zone 2-165-200 watts HR Z2-125-136bpm RPE-3 ) include 3 x 1 min 100-120rpm fast pedaling low power
MS-1
Now set pace at (Power Z2-high-190-202 watts, HR Z2-125-136bpm, RPE2)—-80-85rpm and within this hour do a 1 minute (Power Z5-M-311-324 watts, HR Z5-172+bpm ,RPE 5-6) Vo2 every 10 minutes
Once the hour is up then do a 15 minute cool down recovery zone (Power Z1-Low-100-130 watts, HR Z1-90-100, RPE 2) very easy recovery ride
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.
AC: FTP and Sweet Spot
10 min warmup. Then 5 min at threshold power. 5 min recovery. Then the pain begins! 5 x 2 min as hard as you can go! 3 min recoveries. Use your lap function and average lap power as a carrot to push yourself each time. Shoot for over 130% of FTP in these but stop if you cannot hold at least 118%. Not done yet! Recover another 3 min after your last effort and then do 20 min at sweetspot. Warm down after 10 min.
Olympic Glory
Longer intervals at OD intensity to build endurance
Palmer - TrainerRoad
Testing creating workout using Palmer from TrainerRoad.
I want to clone it for my other account, will temporary making this public until I clone it.
Mistakenly creating using facebook account.
60 minutes 75%
10 minute warmup
60 minutes @ 75% FTP
5 minute cool down
2 sets of 10 x 30 second intervals (30 seconds on; 30 sec recovery)
Warm up very thoroughly; these hurt a bit.
Once warmed up, find a flat to moderately uphill road with no stops for at least a 7-8 minute stretch at high speed.
Begin by pedaling 30 seconds Zone 6 power (or as hard as you can, in other words). Immediately take 30 seconds easy pedaling (Zone 2 - this will feel really easy at this point, in comparison). After 30 seconds Zone 2 go back to 30 seconds as hard as possible. Repeat over and over until you have done 10 x 30-second hard efforts. This is the end of the first work set.
Spin lightly for 5 minutes. Then repeat as above for a second work set of 10 x 30-second intervals.
Spin lightly to recover for at least 10 minutes.
