Public Workouts by Rating

sst workout

Total Time: 01:07:30

Category: Sustained Power

Author: Tetsu345

5 minutes at zone recovery
5 minutes at zone endurance
5 minutes at zone sub-LT
30 seconds at zone sub-maximal
2 minutes at zone recovery
45 minutes at zone sub-LT
5 minutes at zone recovery

Ramp From Threshold

10 min ramp-up from FTP

Total Time: 00:56:00

Category: Misc.

Author: laurenchandler

Intervals

15 minutes of Warmup [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]

1 minute [ERG watts = 100% of FTP]

1 minute [ERG watts = 102% of FTP]

1 minute [ERG watts = 104% of FTP]

1 minute [ERG watts = 106% of FTP]

1 minute [ERG watts = 108% of FTP]

1 minute [ERG watts = 110% of FTP]

1 minute [ERG watts = 112% of FTP]

1 minute [ERG watts = 114% of FTP]

1 minute [ERG watts = 116% of FTP]

1 minute [ERG watts = 118% of FTP]

5 minutes of Recover [ERG watts = 65% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]

1 minute [ERG watts = 100% of FTP]

1 minute [ERG watts = 104% of FTP]

1 minute [ERG watts = 108% of FTP]

1 minute [ERG watts = 112% of FTP]

1 minute [ERG watts = 116% of FTP]

1 minute [ERG watts = 120% of FTP]

10 minutes of Cooldown [ERG watts = 60% of FTP]

Hill repeats

Total Time: 00:53:00

Category: Misc.

Author: Doc359

Intervals

10 minutes of Warm up at zone recovery
1 minute of Interval at zone super-LT
2 minutes of Interval at zone lactate threshold
3 minutes of Interval at zone sub-LT
3 minutes of Recovery at zone recovery
1 minute of Interval at zone super-LT
2 minutes of Interval at zone lactate threshold
3 minutes of Interval at zone sub-LT
3 minutes of Recovery at zone recovery
1 minute of Interval at zone super-LT
2 minutes of Interval at zone lactate threshold
3 minutes of Interval at zone sub-LT
3 minutes of Recovery at zone recovery
1 minute of Interval at zone super-LT
2 minutes of Interval at zone lactate threshold
3 minutes of Interval at zone sub-LT
10 minutes of Recovery

FTP 105% 3x 15 minuten

Verhoog je FTP door 3 * 15 min 105% te fietsen
met 8 minuten rust.

Total Time: 01:28:00

Category: Strength

Author: Wahoo2019

Intervals

10 minutes of WU at cadence 100 and at 1:5 pace [ERG watts = 65% of FTP]
5 minutes of WU at cadence 100 and at 1:25 pace [ERG watts = 85% of FTP]
2 minutes of WU at cadence 100 and at 50 pace [ERG watts = 50% of FTP]
15 minutes of Interval at cadence 85 [ERG watts = 105% of FTP]
8 minutes of Rust at cadence 100 [ERG watts = 50% of FTP]
15 minutes of Interval at cadence 85 [ERG watts = 105% of FTP]
8 minutes of Rust at cadence 100 [ERG watts = 50% of FTP]
15 minutes of Interval at cadence 85 [ERG watts = 105% of FTP]
10 minutes of Cool down at cadence 100 [ERG watts = 50% of FTP]

3 x 7.5 min Z4, 3.5 min rest

10 minute warm up
3 set of 7.5 minute Z4 steady
3.5 mins recovery between intervals
20 mins warm down

Target wattages set based on % of FTP so ensure your FTP values are set correctly in your personal profile!

Total Time: 01:00:00

Category: Endurance

Author: mikslush

Intervals

2 minutes of Warm Up 1 [ERG watts = 40% of FTP]
2 minutes of Warm Up 2 [ERG watts = 50% of FTP]
2 minutes of Warm Up 3 [ERG watts = 60% of FTP]
2 minutes of Warm Up 4 [ERG watts = 70% of FTP]
2 minutes of Warm Up 5 [ERG watts = 50% of FTP]
1 minute of Build 1 [ERG watts = 100% of FTP]
6 minutes 30 seconds of Build 2 [ERG watts = 103% of FTP]
3 minutes 30 seconds of Recovery [ERG watts = 40% of FTP]
1 minute of Build 1 [ERG watts = 100% of FTP]
6 minutes 30 seconds of Build 2 [ERG watts = 103% of FTP]
3 minutes 30 seconds of Recovery [ERG watts = 40% of FTP]
1 minute of Build 1 [ERG watts = 100% of FTP]
6 minutes 30 seconds of Build 2 [ERG watts = 103% of FTP]
20 minutes 30 seconds of Recovery [ERG watts = 60% of FTP]

Ride Fit Alpine Challenge

Experience "real ride" action by getting the Ride Fit Alpine Challenge training video from http://www.ride-fit.com/Shopping/Ride-Fit-Alpine-Challenge.html?source=i.... To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile.
Sync. pressing play on the iMobileIntervals app when you hear the first of the tones at 18 seconds on the workout video.
It is recommended that you set "Silence Voice" to ON in the iMobileIntervals app settings.

Total Time: 01:07:44

Category: Speed endurance

Author: Ride-Fit

Intervals

2 minutes 5 seconds at zone recovery [ERG watts = 45% of FTP]
37 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 23 seconds at zone sub-LT [ERG watts = 93% of FTP]
2 minutes 6 seconds at zone sub-LT [ERG watts = 88% of FTP]
23 seconds at zone sub-LT [ERG watts = 93% of FTP]
1 minute 26 seconds at zone super-LT [ERG watts = 99% of FTP]
22 seconds at zone sub-LT [ERG watts = 93% of FTP]
27 seconds at zone sub-LT [ERG watts = 88% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 54 seconds at zone sub-LT [ERG watts = 88% of FTP]
36 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
1 minute 56 seconds at zone sub-LT [ERG watts = 88% of FTP]
1 minute 17 seconds at zone VO2-MAX [ERG watts = 115% of FTP]
27 seconds at zone endurance [ERG watts = 82% of FTP]
37 seconds at zone super-LT [ERG watts = 99% of FTP]
3 minutes 36 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
2 minutes 28 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 16 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
2 minutes 16 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 11 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
4 minutes 55 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 23 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 44 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
35 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
3 minutes 25 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
12 seconds at zone sub-LT [ERG watts = 88% of FTP]
23 seconds at zone endurance [ERG watts = 73% of FTP]
42 seconds at zone endurance [ERG watts = 71% of FTP]
24 seconds at zone endurance [ERG watts = 73% of FTP]
40 seconds at zone endurance [ERG watts = 71% of FTP]
1 minute 46 seconds at zone endurance [ERG watts = 73% of FTP]
11 seconds at zone super-LT [ERG watts = 99% of FTP]
8 seconds at zone lactate threshold [ERG watts = 96% of FTP]
10 seconds at zone sub-LT [ERG watts = 92% of FTP]
38 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 40 seconds at zone sub-LT [ERG watts = 92% of FTP]
6 minutes 32 seconds at zone lactate threshold [ERG watts = 96% of FTP]
3 minutes 44 seconds at zone sub-LT [ERG watts = 92% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
2 minutes 16 seconds at zone sub-LT [ERG watts = 92% of FTP]
57 seconds at zone lactate threshold [ERG watts = 96% of FTP]
48 seconds at zone super-LT [ERG watts = 99% of FTP]
35 seconds at zone sub-LT [ERG watts = 93% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
15 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
1 minute 7 seconds at zone sub-maximal [ERG watts = 121% of FTP]
46 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
3 minutes 52 seconds at zone recovery [ERG watts = 51% of FTP]

Trainer Road - "Haeckel"

Total Time: 01:04:00

Category: Endurance

Author: silicon

Intervals

3 minutes of 3min 52%FTP [ERG watts = 52% of FTP]
2 minutes of 2min 55%FTP [ERG watts = 55% of FTP]
2 minutes of 2min 60%FTP [ERG watts = 60% of FTP]
2 minutes of 2min 65%FTP [ERG watts = 65% of FTP]
3 minutes of 3min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 90%FTP [ERG watts = 90% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 95%FTP [ERG watts = 95% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 100%FTP [ERG watts = 100% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 90%FTP [ERG watts = 90% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 95%FTP [ERG watts = 95% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 100%FTP [ERG watts = 100% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 105%FTP [ERG watts = 105% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 90%FTP [ERG watts = 90% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 95%FTP [ERG watts = 95% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 100%FTP [ERG watts = 100% of FTP]
1 minute of 1min 40%FTP [ERG watts = 40% of FTP]
3 minutes of 3min 105%FTP [ERG watts = 105% of FTP]
5 minutes of 5min 50%FTP [ERG watts = 50% of FTP]

6 X 10 min @ 95% of FTP with 5 min rest in between

Warm up for 10 minutes at 70% of FTP. Then do Six sets of 10 minute intervals at 95% of FTP with 5 min easy @ 55% of FTP in between.

Total Time: 01:45:00

Category: Sustained Power

Author: kburst

Intervals

10 minutes of Warmup [ERG watts = 70% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of 95% of FTP interval [ERG watts = 95% of FTP]
10 minutes of Recovery [ERG watts = 55% of FTP]

Hatfield

2nd attempt at creating a workout that feels more like a ride. Hatfield Rd at Scioto Trails

Total Time: 00:30:00

Category: Misc.

Author: mdwhaley

Intervals

1 minute 30 seconds of Warmup [ERG watts = 30% of FTP]

Block: 199 A Climb

20 seconds [ERG watts = 75% of FTP]
10 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 200% of FTP]
10 seconds [ERG watts = 100% of FTP]
20 seconds [ERG watts = 75% of FTP]
10 seconds [ERG watts = 50% of FTP]
20 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 150% of FTP]
5 seconds [ERG watts = 175% of FTP]
5 seconds [ERG watts = 200% of FTP]
5 seconds [ERG watts = 175% of FTP]
10 seconds [ERG watts = 150% of FTP]
10 seconds [ERG watts = 125% of FTP]
15 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 75% of FTP]
20 seconds [ERG watts = 100% of FTP]
15 seconds [ERG watts = 125% of FTP]
10 seconds [ERG watts = 150% of FTP]
5 seconds [ERG watts = 175% of FTP]
5 seconds [ERG watts = 200% of FTP]
5 seconds [ERG watts = 175% of FTP]
20 seconds [ERG watts = 150% of FTP]
10 seconds [ERG watts = 125% of FTP]
10 seconds [ERG watts = 150% of FTP]
20 seconds [ERG watts = 125% of FTP]
10 seconds [ERG watts = 150% of FTP]
10 seconds [ERG watts = 125% of FTP]
20 seconds [ERG watts = 100% of FTP]

Block: Hatfield Rollers

30 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 50% of FTP]
1 minute [ERG watts = 25% of FTP]
30 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 50% of FTP]
1 minute [ERG watts = 25% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 150% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 25% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 25% of FTP]
10 seconds [ERG watts = 75% of FTP]
20 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 200% of FTP]
10 seconds [ERG watts = 100% of FTP]
1 minute [ERG watts = 50% of FTP]

Block: Hatfield Rollers

30 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 50% of FTP]
1 minute [ERG watts = 25% of FTP]
30 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 50% of FTP]
1 minute [ERG watts = 25% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 75% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 150% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 25% of FTP]
10 seconds [ERG watts = 50% of FTP]
10 seconds [ERG watts = 25% of FTP]
10 seconds [ERG watts = 75% of FTP]
20 seconds [ERG watts = 100% of FTP]
10 seconds [ERG watts = 200% of FTP]
10 seconds [ERG watts = 100% of FTP]
1 minute [ERG watts = 50% of FTP]

Block: Hatfield Descent

35 seconds [ERG watts = 100% of FTP]
5 seconds [ERG watts = 200% of FTP]
5 seconds [ERG watts = 250% of FTP]
5 seconds [ERG watts = 200% of FTP]
10 seconds [ERG watts = 150% of FTP]
20 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 75% of FTP]
2 minutes [ERG watts = 50% of FTP]
2 minutes [ERG watts = 25% of FTP]

CP Thr1

Cadence Power Threshold 1 cyclist magazine

Total Time: 00:44:00

Category: Misc.

Author: MMike

Intervals

10 minutes of Std Warmup to 80% at cadence 90 with heart rate endurance
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
1 minute of recover at cadence 85 to 95 with heart rate recovery
5 minutes of hard effort at cadence 85 to 95 with heart rate lactate threshold
5 minutes of warmdown at cadence 85 to 95 with heart rate recovery

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Public Workouts by Rating

sst workout

Ramp From Threshold

Hill repeats

FTP 105% 3x 15 minuten

3 x 7.5 min Z4, 3.5 min rest

Ride Fit Alpine Challenge

Trainer Road - "Haeckel"

6 X 10 min @ 95% of FTP with 5 min rest in between

Hatfield

Block: 199 A Climb

Block: Hatfield Rollers

Block: Hatfield Rollers

Block: Hatfield Descent

CP Thr1

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