Public Workouts

NYTT 6x5 FTP

Author: NYTTCoach

Category: Muscular endurance

Total Time: 01:00:00

10 minutes of Warm Up [ERG watts = 50% of FTP]
30 seconds of Surge [ERG watts = 110% of FTP]
2 minutes of Recovery [ERG watts = 50% of FTP]
30 seconds of Surge [ERG watts = 130% of FTP]
2 minutes of Recovery [ERG watts = 50% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
2 minutes of Rest [ERG watts = 60% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
5 minutes of Rest [ERG watts = 50% of FTP]

**20 Minute FTP Test

Author: Ransom

Category: Testing

Total Time: 01:05:00

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).

15 minutes of Warmup at zone endurance
5 minutes of Intense Warmup at zone VO2-MAX
5 minutes of Spin down at zone recovery
20 minutes of Test Interval
20 minutes of Cooldown at zone recovery

**TheSufferFest.com's Rubber Glove

Author: Ransom

Category: Testing

Total Time: 01:00:43

Bring this workout to life. Get The Sufferfest's Rubber Glove fitness test video. Available at www.thesufferfest.com/video-sufferfests/rubberglove
Start workout clock when words " Rubber Glove" appear on the screen (@ 1:12)

Rubber Glove is a test for determining your Functional Threshold Performance (FTP). You will need a power meter (or a power-enabled trainer like the KICKR) or a heart rate monitor. This iMobileIntervals workout is optimized for use with the KICKR trainer.

At the end of the 20 minute interval the app will calculate your ftp and prompt you to save it to your account and settings. NOTE: if you clone and edit this workout, this feature will not be present! You will need to calculate the FTP as follows:

Assuming iMobileIntervals has been sensing power and/or heart rate, upload the completed workout to iMobileIntervals, TrainingPeaks or Garmin Connect and examine the 20 minute interval. Your FTP watts is 95% of the average watts for the interval. Your FTP heart rate is 99% of the average for the interval.

Enter your FTP values in your iMobileIntervals website user account or in the app settings so that the app can show you your target watts/hr and control the KICKR in ERG mode for the many workouts (such as TheSufferFest) that specify ERG as percent of FTP.

4 minutes 43 seconds of Intro
3 minutes of warmup [ERG watts = 40% of FTP]
3 minutes of warmer [ERG watts = 50% of FTP]
3 minutes of getting warmer [ERG watts = 63% of FTP]
3 minutes of warmer still [ERG watts = 76% of FTP]
3 minutes of tempo [ERG watts = 89% of FTP]
3 minutes of strong effort [ERG watts = 101% of FTP]
3 minutes of recovery [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of recovery at cadence 90 [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of recovery at cadence 90 [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of recovery at cadence 90 [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
3 minutes of recovery
20 minutes of FTP test
5 minutes of cool down

*Short Race Warmup (TT and Crit) with Watt Zones

Author: coloroadie

Category: Misc.

Total Time: 00:41:00

Warm-Up for a short race (10 mile TT or 20-30 min Criterium)

5 minutes of Z1 Easy spin at zone recovery
5 minutes of Z2 Endurance pace at zone endurance
10 minutes of Upper Z2 to Low Z3 at zone sub-LT
5 minutes of Mid Z3 at zone sub-LT [ERG watts = 82% of FTP]
5 minutes of Mid Z3 to Z4 at zone lactate threshold
5 minutes of Z2 at zone endurance [ERG watts = 65% of FTP]

Block: 4x15sec at 1min rest

30 seconds of spin up at zone lactate threshold [ERG watts = 90% of FTP]
15 seconds of jump at zone VO2-MAX [ERG watts = 180% of FTP]
1 minute of recover at zone recovery [ERG watts = 50% of FTP]
15 seconds of jump at zone sub-maximal [ERG watts = 205% of FTP]
1 minute of recover at zone recovery [ERG watts = 50% of FTP]
15 seconds of jump at zone maximal [ERG watts = 220% of FTP]
1 minute of recover at zone recovery [ERG watts = 45% of FTP]
15 seconds of last jump at zone sub-maximal [ERG watts = 190% of FTP]
1 minute 30 seconds of recover 2min at zone recovery [ERG watts = 50% of FTP]

1 minute intervals with ride out at the end

Author: Aesc

Category: Sustained Power

Total Time: 01:00:00

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

1 x 40 threshold interval workout v. 1.1

Author: deniskissane

Category: Sustained Power

Total Time: 01:10:00

Total of 40 min of intervals in Threshold zone (Power Zone 4). The most difficult workout of the week, in most cases. Show up reasonably well-rested and ready to work! Plan for effective post-workout recovery nutrition and sleep for maximal results.

1 x 40 Zone 4.

10 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 75% of FTP]
40 minutes [ERG watts = 92% of FTP]
10 minutes [ERG watts = 55% of FTP]

1. HIIT , FTP 100% - 125% 1 minuut intervallen

Author: Wahoo2019

Category: Explosive Power

Total Time: 00:46:00

Piramide

15 minuten WU

1 minuut 100% FTP
1 minuut rust
1 minuut 105% FTP
1 minuut rust

etc. tot 1 minuut 125% FTP
Hierna van 1 minuut 125% FTP terug naar 100% FTP

5 min rust

5 minuten 100% FTP

10 minuten Cool Down

15 minutes of WU [ERG watts = 70% of FTP]
1 minute of P [ERG watts = 100% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 105% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 110% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 115% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 120% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 125% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 120% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 115% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 110% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 105% of FTP]
1 minute of R [ERG watts = 50% of FTP]
1 minute of P [ERG watts = 100% of FTP]
10 minutes of Cooldown [ERG watts = 55% of FTP]

10 min Tempo Efforts

Author: 1664255112@facebook

Category: Strength

Total Time: 01:07:00

warmup 15 min at 150-180 watts high cadence small ring, 1/2 way thru warmup do a 1min 400 watt effort.

(4) 10 min efforts at 250-275 watts in the big ring, 3min recovery between each. Under 225 for filler.

cool down 10min.
Planned Time: 1:30

15 minutes of warm up at cadence 100 and zone recovery
10 minutes of tempo effort at cadence 92 and zone sub-LT
3 minutes of recover at cadence 100 and zone recovery
10 minutes of tempo effort at cadence 92 and zone sub-LT
3 minutes of recover at cadence 100 and zone recovery
10 minutes of tempo effort at cadence 92 and zone sub-LT
3 minutes of recover at cadence 100 and zone recovery
10 minutes of tempo effort at cadence 92 and zone sub-LT
3 minutes of recover at cadence 100 and zone recovery

10x 30sec Sprints

Author: Hammy

Category: Misc.

Total Time: 01:01:00

5 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
2 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 90 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 95 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
2 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
30 seconds of Sprint at cadence 95 and zone maximal [ERG watts = 190% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
8 minutes of Zone 2 at cadence 90 and zone endurance [ERG watts = 60% of FTP]
5 minutes of Zone 1 at cadence 95 and zone recovery [ERG watts = 50% of FTP]

15x1min

Author: laurenchandler

Category: Misc.

Total Time: 00:50:00

2 minutes [ERG watts = 50% of FTP]
2 minutes [ERG watts = 60% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 75% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 75% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute [ERG watts = 75% of FTP]
5 minutes [ERG watts = 55% of FTP]
1 minute of 1 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 2 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 3 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 4 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 5 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 6 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 7 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 8 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 9 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 10 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 11 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 12 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 13 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 14 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
1 minute of 15 [ERG watts = 140% of FTP]
1 minute [ERG watts = 50% of FTP]
5 minutes [ERG watts = 50% of FTP]

1:05:00 Workout with tempo and LT

Author: Aesc

Category: Endurance

Total Time: 01:05:00

15 minutes of Spin Up at zone endurance
15 minutes of LT at zone lactate threshold
15 minutes of Bridge for 15 minutes at zone endurance
15 minutes of Tempo for 15 minutes at zone sub-LT
5 minutes of Recover at zone recovery

1:30 Sub-LT Build

Author: fluxcap

Category: Misc.

Total Time: 01:45:00

15 minutes of Warm-up (Z1) at zone recovery
20 minutes of Endurance Pace (Z2) at zone endurance

Block: 2 x 20 Build

2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
5 minutes of Active Recovery at zone recovery
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
2 minutes 30 seconds of Zone 3 at zone sub-LT
2 minutes 30 seconds of Zone 4 at zone lactate threshold
5 minutes of Active Recovery at zone recovery

5 minutes of Zone 2 at zone endurance
15 minutes of Cool Down at zone recovery

1x20 threshold interval workout - with 1-minute hard efforts

Author: deniskissane

Category: Explosive Power

Total Time: 01:10:00

Total of 20 min of intervals @ 85-105% FTP.

The most difficult workout of the week, in most cases. Show up reasonably well-rested and ready to work! Plan for effective post-workout recovery nutrition and sleep for maximal results.

NOTE: this time, every 5 minutes of the interval (so at minute 5, 10, 15, 20), stand and go approximately 120% of threshold power for 1 minute. Recover in the saddle at threshold effort between these standing efforts. Remember that HR will take time to drop after the efforts, so go by feel until HR stabilizes. Cool down thoroughly :)

5 minutes [ERG watts = 50% of FTP]
10 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 75% of FTP]
5 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 105% of FTP]
5 minutes [ERG watts = 87% of FTP]
1 minute [ERG watts = 110% of FTP]
5 minutes [ERG watts = 89% of FTP]
1 minute [ERG watts = 115% of FTP]
5 minutes [ERG watts = 91% of FTP]
1 minute [ERG watts = 120% of FTP]
20 minutes [ERG watts = 65% of FTP]
6 minutes [ERG watts = 50% of FTP]

1x8 @95% 1x18 @ 90% 1x28 @ 86%

Author: MHodge

Category: Endurance

Total Time: 03:23:00

Sub threshold muscular endurance Builder

2 minutes of Warm Up [ERG watts = 40% of FTP]
5 minutes of 5 minutes @ 65% [ERG watts = 65% of FTP]
5 minutes of 5 minutes @ 60% [ERG watts = 60% of FTP]
8 minutes of 8 minutes @ 95% [ERG watts = 95% of FTP]
7 minutes of 7 minutes recovery @ 60% [ERG watts = 59% of FTP]
18 minutes of 18 minutes @ 90% [ERG watts = 90% of FTP]
10 minutes of 10 minutes recovery @ 60% [ERG watts = 60% of FTP]
28 minutes of 28 minutes @ 86% [ERG watts = 86% of FTP]
2 hours of Accumulate TSS [ERG watts = 60% of FTP]

2 sets of 10 x 30 second intervals (30 seconds on; 30 sec recovery)

Author: deniskissane

Category: Explosive Power

Total Time: 01:14:00

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.

20 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 75% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
5 minutes [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
30 seconds [ERG watts = 55% of FTP]
30 seconds [ERG watts = 105% of FTP]
10 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 50% of FTP]

2 x 10 Sub-LT with Overgear

Author: fluxcap

Category: Misc.

Total Time: 01:25:00

10 minutes of Warmup at zone recovery
5 minutes of Endurace at zone endurance

Block: 2 x 7 Overgear

7 minutes of Overgear at zone lactate threshold
5 minutes of Active Recovery at zone endurance
7 minutes of Overgear at zone lactate threshold
5 minutes of Active Recovery at zone endurance

Block: 3 x 10 Sub-LT

10 minutes of Sub-LT at zone sub-LT
2 minutes of Active Recovery at zone recovery
10 minutes of Sub-LT at zone sub-LT
2 minutes of Active Recovery at zone recovery
10 minutes of Sub-LT at zone sub-LT
2 minutes of Active Recovery at zone recovery

10 minutes of Cool Down at zone recovery

2 x 15 min threshold intervals with 15s micro recoveries

Author: bikescience

Category: Endurance

Total Time: 00:49:30

Threshold session. 2 x 15 mins as repeats of 45s on, 15s off at 95% of FTP
10 mins warm up
15 min effort
5 mins easy
15 minute effort
5 mins warm down

A good introduction to threshold work. Less demanding than a holding a continuous sub threshold target power.
Erg values are set as a % of FTP so ensure your FTP values are set correctly in your personal profile!

5 minutes of 5 mins @ 60% [ERG watts = 60% of FTP]
5 minutes of 5 mins @ 70% [ERG watts = 70% of FTP]
45 seconds of 95% FTP #1 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #2 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #3 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #4 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #5 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #6 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #7 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #8 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #9 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #10 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #11 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #12 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #13 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #14 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #15 [ERG watts = 95% of FTP]
5 minutes of 5 mins easy [ERG watts = 50% of FTP]
45 seconds of 95% FTP #1 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #2 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #3 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #4 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #5 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #6 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #7 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #8 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #9 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #10 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #11 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #12 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #13 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #14 [ERG watts = 95% of FTP]
15 seconds of Recovery [ERG watts = 40% of FTP]
45 seconds of 95% FTP #15 [ERG watts = 95% of FTP]
1 minute of Warm down 1 [ERG watts = 60% of FTP]
1 minute of Warm down 2 [ERG watts = 55% of FTP]
1 minute of Warm down 3 [ERG watts = 50% of FTP]
1 minute of Warm down 4 [ERG watts = 45% of FTP]
1 minute of Warm down 5 [ERG watts = 40% of FTP]

2 X 20 @ 87% FTP

Author: deniskissane

Category: Endurance

Total Time: 01:10:00

10 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 75% of FTP]
20 minutes [ERG watts = 87% of FTP]
5 minutes [ERG watts = 65% of FTP]
20 minutes [ERG watts = 87% of FTP]
10 minutes [ERG watts = 55% of FTP]

2 X 20 @ 89% FTP

Author: deniskissane

Category: Endurance

Total Time: 01:10:00

10 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 75% of FTP]
20 minutes [ERG watts = 89% of FTP]
5 minutes [ERG watts = 65% of FTP]
20 minutes [ERG watts = 89% of FTP]
10 minutes [ERG watts = 55% of FTP]

2 x 20 @ 90% with Bursts at 100 and above

Author: MHodge

Category: Muscular endurance

Total Time: 02:05:00

2 x 20 workout workout done at 90% FTP with bursts at and above ftp. Comfortable enough to do daily

5 minutes of Warm Up [ERG watts = 50% of FTP]
1 minute of Spin [ERG watts = 80% of FTP]
1 minute of Rest [ERG watts = 50% of FTP]
1 minute of Spin [ERG watts = 85% of FTP]
2 minutes of Rest [ERG watts = 50% of FTP]
5 minutes of 90% [ERG watts = 90% of FTP]
1 minute of 105% [ERG watts = 105% of FTP]
1 minute of Under [ERG watts = 85% of FTP]
3 minutes of 90% [ERG watts = 90% of FTP]
1 minute of Burst [ERG watts = 105% of FTP]
1 minute of 80% [ERG watts = 85% of FTP]
3 minutes of 90% [ERG watts = 90% of FTP]
1 minute of 105% [ERG watts = 105% of FTP]
1 minute of 80% [ERG watts = 85% of FTP]
2 minutes of 90% [ERG watts = 90% of FTP]
1 minute of 105 [ERG watts = 105% of FTP]
5 minutes of Rest [ERG watts = 50% of FTP]
5 minutes of 90 [ERG watts = 90% of FTP]
1 minute of 105 [ERG watts = 105% of FTP]
1 minute of 80 [ERG watts = 85% of FTP]
3 minutes of 90 [ERG watts = 90% of FTP]
1 minute of 107 [ERG watts = 107% of FTP]
1 minute of 80 [ERG watts = 85% of FTP]
3 minutes of 90 [ERG watts = 90% of FTP]
1 minute of 110 [ERG watts = 110% of FTP]
1 minute of 80 [ERG watts = 85% of FTP]
2 minutes of 90 [ERG watts = 90% of FTP]
1 minute of 115 [ERG watts = 115% of FTP]
1 hour 10 minutes of Cool Down [ERG watts = 50% of FTP]

2 x 20 min Tempo wahooo

Author: SCC

Category: Misc.

Total Time: 01:10:00

5 minutes of warm up at zone recovery [ERG watts = 50% of FTP]
5 minutes of Warm up 2 at zone endurance [ERG watts = 55% of FTP]
20 minutes of Tempo at cadence 90 to 100 and zone sub-LT [ERG watts = 75% of FTP]
5 minutes of recovery at zone endurance [ERG watts = 60% of FTP]
20 minutes of Tempo at cadence 90 to 100 and zone sub-LT [ERG watts = 75% of FTP]
5 minutes of recovery at zone endurance [ERG watts = 60% of FTP]
5 minutes of Threshold at zone lactate threshold [ERG watts = 100% of FTP]
5 minutes of cool down at zone recovery [ERG watts = 55% of FTP]

2 x 20 minutes @ 85% FTP

Author: silicon

Category: Endurance

Total Time: 01:00:00

? 10 minute controlled warm up with bursts up to FTP
? 20 minutes @ 85% FTP
? 4 minutes recovery @ 150 watts maximum
? 20 minutes @ 85% FTP
? 6 minutes cool down spinning at 100 rpm

10 minutes of Warm Up [ERG watts = 50% of FTP]
20 minutes of 20 minutes @ 85% FTP [ERG watts = 85% of FTP]
4 minutes of 4 minutes recovery @ 150 watts maximum [ERG watts = 50% of FTP]
20 minutes of 20 minutes @ 85% FTP [ERG watts = 85% of FTP]
6 minutes of 6 minutes cool down spinning at 100 rpm [ERG watts = 35% of FTP]

2 x 20 minutes @ 91% FTP

Author: silicon

Category: Endurance

Total Time: 01:00:00

? 10 minute controlled warm up with bursts up to FTP
? 20 minutes @ 91% FTP
? 4 minutes recovery @ 150 watts maximum
? 20 minutes @ 91% FTP
? 6 minutes cool down spinning at 100 rpm

10 minutes of Warm Up [ERG watts = 50% of FTP]
20 minutes of 20 minutes @ 91% FTP [ERG watts = 91% of FTP]
4 minutes of 4 minutes recovery @ 150 watts maximum [ERG watts = 50% of FTP]
20 minutes of 20 minutes @ 91% FTP [ERG watts = 91% of FTP]
6 minutes of 6 minutes cool down spinning at 100 rpm [ERG watts = 35% of FTP]

2 x 20 sweetspot

Author: 781038693@facebook

Category: Muscular endurance

Total Time: 01:05:00

10 minutes of Warmup at cadence 90 and zone endurance
20 minutes of Interval 1 at cadence 90 and zone sub-LT
5 minutes of Rest at cadence 90 and zone recovery
20 minutes of Interval 2 at cadence 90 and zone sub-LT
10 minutes of War down at cadence 90 and zone endurance

2 x 20 Threshold intervals (90% FTP)

Author: coachtommy

Category: Misc.

Total Time: 01:00:00

10 minutes of Warmup [ERG watts = 60% of FTP]
20 minutes of Work Interval 1 [ERG watts = 90% of FTP]
5 minutes of Rest [ERG watts = 50% of FTP]
20 minutes of Work Interval 2
5 minutes of Cooldown [ERG watts = 60% of FTP]

2 X 20 Treshold Interval Workout - with 1-minute hard efforts

Author: deniskissane

Category: Explosive Power

Total Time: 01:15:00

2 X 20 Threshold Interval Workout - with 1-minute hard efforts

NOTE: this time, every 5 minutes of the interval (so at minute 5, 10, 15, 20), stand and go approximately 120% of threshold power for 1 minute. Recover in the saddle at threshold effort between these standing efforts.

10 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 70% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
5 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
4 minutes [ERG watts = 85% of FTP]
1 minute [ERG watts = 115% of FTP]
15 minutes [ERG watts = 55% of FTP]

2 x 20 with Bursts

Author: Markchandler

Category: Muscular endurance

Total Time: 01:02:30

2 x 20 workout with suprathreshold and subthreshold intervals mixed in to keep it interesting.

5 minutes of Warm Up [ERG watts = 50% of FTP]
1 minute of Spin [ERG watts = 80% of FTP]
1 minute of Rest [ERG watts = 50% of FTP]
1 minute of Spin [ERG watts = 80% of FTP]
2 minutes of Rest [ERG watts = 50% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 105% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 107% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 110% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
2 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Last Burst! [ERG watts = 115% of FTP]
7 minutes 30 seconds of Rest [ERG watts = 50% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 105% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 107% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 110% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
2 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Last Burst! [ERG watts = 115% of FTP]
5 minutes of Cool Down

2 x 40 Tempo Workout 2

Author: coachtommy

Category: Misc.

Total Time: 01:40:00

5 minutes of Warmup [ERG watts = 50% of FTP]
5 minutes of Warmup 2 [ERG watts = 60% of FTP]
40 minutes of Tempo [ERG watts = 75% of FTP]
5 minutes of Rest [ERG watts = 50% of FTP]
40 minutes of Tempo [ERG watts = 75% of FTP]
5 minutes of Cooldown

20 min Hi Intensity workout GCN

Author: careless2000

Category: Explosive Power

Total Time: 00:20:00

CGN video
https://www.youtube.com/watch?v=gGGvKt8vWho
start time with the sound of the horn @0:47

4 minutes of WarmUp at zone endurance
30 seconds of flatout at zone VO2-MAX
1 minute 30 seconds of recovery at zone recovery
45 seconds of flatout at zone VO2-MAX
2 minutes of recovery at zone endurance
1 minute of flatout at zone VO2-MAX
2 minutes of recovery at zone endurance
45 seconds of flatout at zone VO2-MAX
1 minute 30 seconds of recovery at zone endurance
30 seconds of flatout at zone VO2-MAX
1 minute 30 seconds of recovery at zone endurance
10 seconds of sprint at zone sub-maximal
50 seconds of threshold at zone super-LT
10 seconds of sprint at zone sub-maximal
2 minutes 50 seconds of warmdown at zone recovery

20 Min Hi-Intensity Pyramid

Author: ginamartyn

Category: Explosive Power

Total Time: 00:17:30

Pyramid up @250w, rest watts 150

4 minutes of Warmup [ERG watts = 85% of FTP]
Hard [ERG watts = 116% of FTP]
1 minute 30 seconds of Recovery [ERG watts = 60% of FTP]
Hard [ERG watts = 116% of FTP]
2 minutes of Recovery [ERG watts = 60% of FTP]
1 minute of Hard [ERG watts = 120% of FTP]
2 minutes of Recovery [ERG watts = 60% of FTP]
Hard [ERG watts = 120% of FTP]
1 minute 30 seconds of Recovery [ERG watts = 60% of FTP]
Hard [ERG watts = 120% of FTP]
1 minute 30 seconds of Recovery [ERG watts = 60% of FTP]
1 minute of Hard [ERG watts = 115% of FTP]
3 minutes of Recovery [ERG watts = 50% of FTP]

20 min Threshold Intervals

Author: imi_admin

Category: Muscular endurance

Total Time: 01:35:00

This workout is a killer for well trained athletes only. It can be difficult to find enough road for this on a bike. Another classic rowing workout for the purpose of raising your anaerobic threshold.

15 minutes of warm up
20 minutes at zone lactate threshold
5 minutes at zone recovery
20 minutes at zone lactate threshold
5 minutes at zone recovery
20 minutes at zone lactate threshold
10 minutes of cool down at zone recovery

20 x (30+30sec) - As a % of 5min power

Author: xbgs351

Category: Misc.

Total Time: 00:50:00

20 x(30+30sec)
30 sec @ 100% 5 minute power
30 sec @50% 5 minute power

***You must enter your current 5 minute power as your 'Threshold Watts(FTP)' on your iPhone and select 'Override server' ***

1 minute of WU1 - Slow ramp for 10 minutes [ERG watts = 40% of FTP]
1 minute of WU2 [ERG watts = 43% of FTP]
1 minute of WU3 [ERG watts = 46% of FTP]
1 minute of WU4 [ERG watts = 49% of FTP]
1 minute of WU5 [ERG watts = 52% of FTP]
1 minute of WU6 [ERG watts = 55% of FTP]
1 minute of WU7 [ERG watts = 60% of FTP]
1 minute of WU8 [ERG watts = 65% of FTP]
1 minute of WU9 [ERG watts = 70% of FTP]
1 minute of WU10 [ERG watts = 75% of FTP]
10 minutes of Ten minute of steady warm up [ERG watts = 50% of FTP]
30 seconds of 1. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 1. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 2. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 2. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 3. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 3. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 4. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 4. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 5. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 5. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 6. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 6. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 7. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 7. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 8. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 8. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 9. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 9. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 10. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 10. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 11. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 11. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 12. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 12. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 13. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 13. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 14. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 14. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 15. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 15. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 16. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 16. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 17. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 17. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 18. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 18. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 19. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 19. 50% of 5' power [ERG watts = 50% of FTP]
30 seconds of 20. 100% of 5' power [ERG watts = 100% of FTP]
30 seconds of 20. 50% of 5' power [ERG watts = 50% of FTP]
10 minutes of Recovery - All Done [ERG watts = 35% of FTP]

20min x 2 at sweetspot with spikes

Author: J4M1EB

Category: Sustained Power

Total Time: 01:00:00

Block: Warm up

3 minutes of Warm up at cadence 90 and zone endurance [ERG watts = 45% of FTP]
2 minutes of Warm up at cadence 90 and zone endurance [ERG watts = 52% of FTP]
1 minute 30 seconds of Warm up at cadence 90 and zone endurance [ERG watts = 57% of FTP]
1 minute 30 seconds of Warm up at cadence 90 and zone endurance [ERG watts = 45% of FTP]

Block: Sweet Spot

20 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 40 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]

Block: Recovery

8 minutes of Recovery at cadence 90 and zone endurance [ERG watts = 55% of FTP]

Block: Sweet Spot

20 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 40 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]

Block: Cool Down

4 minutes of Cool Down at cadence 90 and zone recovery [ERG watts = 55% of FTP]

2:30 Ironman 70.3 Mont Tremblant

Author: sckor

Category: Muscular endurance

Total Time: 02:44:21

Based on a Best Bike Split generated plan for a simulated 2h30min Mont Tremblant 70.3. Meant for use with a KICKR.

Added a 10min warm up and a 5min cool down.

Data used to build the Best Bike Split model was recorded from my Garmin during the 2014 70.3 at Mont Tremblant.

10 minutes of Warm Up at cadence 90 and zone recovery with heart rate recovery [ERG watts = 55% of FTP]
2 minutes 3 seconds at zone sub-LT [ERG watts = 78% of FTP]
2 minutes 1 seconds at zone sub-LT [ERG watts = 84% of FTP]
34 seconds at zone recovery [ERG watts = 56% of FTP]
51 seconds at zone lactate threshold [ERG watts = 94% of FTP]
2 minutes 31 seconds at zone sub-LT [ERG watts = 76% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 68% of FTP]
41 seconds at zone recovery [ERG watts = 55% of FTP]
2 minutes 57 seconds at zone sub-LT [ERG watts = 83% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 73% of FTP]
1 minute 17 seconds at zone lactate threshold [ERG watts = 92% of FTP]
1 minute 39 seconds at zone endurance [ERG watts = 68% of FTP]
4 minutes 7 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 29 seconds at zone sub-LT [ERG watts = 77% of FTP]
1 minute 33 seconds at zone endurance [ERG watts = 72% of FTP]
1 minute 26 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 17 seconds at zone sub-LT [ERG watts = 82% of FTP]
22 seconds at zone endurance [ERG watts = 67% of FTP]
46 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 25 seconds at zone recovery [ERG watts = 53% of FTP]
1 minute 13 seconds at zone endurance [ERG watts = 76% of FTP]
5 minutes 58 seconds at zone endurance [ERG watts = 76% of FTP]
6 minutes 21 seconds at zone endurance [ERG watts = 78% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 77% of FTP]
3 minutes 30 seconds at zone endurance [ERG watts = 73% of FTP]
2 minutes 33 seconds at zone sub-LT [ERG watts = 84% of FTP]
1 minute 29 seconds at zone endurance [ERG watts = 75% of FTP]
1 minute 44 seconds at zone lactate threshold [ERG watts = 90% of FTP]
1 minute 28 seconds at zone endurance [ERG watts = 64% of FTP]
23 seconds at zone endurance [ERG watts = 75% of FTP]
42 seconds at zone sub-LT [ERG watts = 77% of FTP]
1 minute 35 seconds at zone lactate threshold [ERG watts = 92% of FTP]
1 minute 43 seconds at zone endurance [ERG watts = 67% of FTP]
1 minute 28 seconds at zone sub-LT [ERG watts = 78% of FTP]
1 minute 51 seconds at zone endurance [ERG watts = 70% of FTP]
10 seconds at zone endurance [ERG watts = 65% of FTP]
1 minute 31 seconds at zone sub-LT [ERG watts = 83% of FTP]
3 minutes 26 seconds at zone sub-LT [ERG watts = 77% of FTP]
6 minutes 6 seconds at zone endurance [ERG watts = 75% of FTP]
6 minutes 10 seconds at zone sub-LT [ERG watts = 77% of FTP]
1 minute 27 seconds at zone endurance [ERG watts = 75% of FTP]
3 minutes 43 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 24 seconds at zone lactate threshold [ERG watts = 89% of FTP]
52 seconds at zone sub-LT [ERG watts = 82% of FTP]
1 minute 24 seconds at zone endurance [ERG watts = 61% of FTP]
1 minute 33 seconds at zone sub-LT [ERG watts = 81% of FTP]
1 minute 27 seconds at zone sub-LT [ERG watts = 77% of FTP]
2 minutes 4 seconds at zone endurance [ERG watts = 63% of FTP]
44 seconds at zone sub-LT [ERG watts = 76% of FTP]
1 minute 49 seconds at zone endurance [ERG watts = 69% of FTP]
59 seconds at zone sub-LT [ERG watts = 77% of FTP]
2 minutes 53 seconds at zone sub-LT [ERG watts = 79% of FTP]
26 seconds at zone sub-LT [ERG watts = 81% of FTP]
1 minute 42 seconds at zone endurance [ERG watts = 71% of FTP]
34 seconds at zone sub-LT [ERG watts = 76% of FTP]
2 minutes 35 seconds at zone sub-LT [ERG watts = 82% of FTP]
35 seconds at zone sub-LT [ERG watts = 76% of FTP]
1 minute 4 seconds at zone lactate threshold [ERG watts = 92% of FTP]
1 minute 15 seconds at zone endurance [ERG watts = 65% of FTP]
58 seconds at zone sub-LT [ERG watts = 83% of FTP]
2 minutes 26 seconds at zone endurance [ERG watts = 70% of FTP]
1 minute 26 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 56 seconds at zone sub-LT [ERG watts = 81% of FTP]
1 minute 47 seconds at zone sub-LT [ERG watts = 77% of FTP]
29 seconds at zone recovery [ERG watts = 54% of FTP]
54 seconds at zone lactate threshold [ERG watts = 94% of FTP]
1 minute 35 seconds at zone endurance [ERG watts = 68% of FTP]
44 seconds at zone endurance [ERG watts = 72% of FTP]
2 minutes 31 seconds at zone sub-LT [ERG watts = 85% of FTP]
1 minute 6 seconds at zone endurance [ERG watts = 66% of FTP]
1 minute 21 seconds at zone sub-LT [ERG watts = 77% of FTP]
43 seconds at zone lactate threshold [ERG watts = 93% of FTP]
1 minute 5 seconds at zone sub-LT [ERG watts = 79% of FTP]
1 minute 59 seconds at zone lactate threshold [ERG watts = 97% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 69% of FTP]
1 minute 15 seconds at zone lactate threshold [ERG watts = 100% of FTP]
1 minute 9 seconds at zone endurance [ERG watts = 63% of FTP]
4 minutes 4 seconds at zone sub-LT [ERG watts = 86% of FTP]
1 minute 34 seconds at zone endurance [ERG watts = 67% of FTP]
1 minute 17 seconds at zone endurance [ERG watts = 65% of FTP]
1 minute 41 seconds at zone lactate threshold [ERG watts = 91% of FTP]
33 seconds at zone recovery [ERG watts = 43% of FTP]
59 seconds at zone sub-LT [ERG watts = 84% of FTP]
45 seconds at zone recovery [ERG watts = 50% of FTP]
53 seconds at zone endurance [ERG watts = 75% of FTP]
21 seconds at zone recovery [ERG watts = 54% of FTP]
1 minute 13 seconds at zone endurance [ERG watts = 75% of FTP]
42 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 2 seconds at zone sub-LT [ERG watts = 79% of FTP]
1 minute 55 seconds at zone endurance [ERG watts = 68% of FTP]
5 minutes of Warm Down at zone recovery [ERG watts = 55% of FTP]

2TP Intervals - 4 x 7mins

Author: Zw426p

Category: Misc.

Total Time: 01:00:00

10 minutes of Warm up;build at cadence 80 to 95
30 seconds of Build 1/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 2/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 3/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 4/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
30 seconds of Build 5/5 at cadence 80 to 110
30 seconds of Rest at cadence 80 to 85
7 minutes of FTP 1/4 at cadence 90 to 95 [ERG watts = 105% of FTP]
1 minute 45 seconds of EZ Spin
7 minutes of FTP 2/4 at cadence 90 to 95 [ERG watts = 105% of FTP]
1 minute 45 seconds of EZ Spin
7 minutes of FTP 3/4 at cadence 90 to 95 [ERG watts = 105% of FTP]
1 minute 45 seconds of EZ Spin
7 minutes of FTP 4/4 at cadence 90 to 95 [ERG watts = 105% of FTP]
1 minute 45 seconds of EZ Spin
10 minutes of Cool down EZ Spin

2x 10min 95pct FTP

Author: Hammy

Category: Misc.

Total Time: 01:00:00

5 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
2 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
3 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 55% of FTP]
10 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 95% of FTP]
10 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
10 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 95% of FTP]
10 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 3 at cadence 95 and zone sub-LT [ERG watts = 80% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]

2x 15min Zone 3

Author: Hammy

Category: Misc.

Total Time: 01:00:00

5 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 2 at cadence 95 and zone endurance [ERG watts = 60% of FTP]
15 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
10 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
15 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 2 at cadence 95 [ERG watts = 60% of FTP]

2x 15min Zone 4 90pct FTP

Author: Hammy

Category: Misc.

Total Time: 01:00:00

5 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
5 minutes of Zone 3 at cadence 95 and zone endurance [ERG watts = 80% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
15 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 90% of FTP]
10 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
15 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 90% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]

2x 20min Zone 4 90pct FTP

Author: Hammy

Category: Misc.

Total Time: 01:00:00

10 minutes of Warmup at cadence 90 and zone recovery [ERG watts = 50% of FTP]
20 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 90% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]
20 minutes of Zone 4 at cadence 95 and zone sub-LT [ERG watts = 90% of FTP]
5 minutes of Zone 1 at cadence 90 and zone recovery [ERG watts = 50% of FTP]

2x20 Sub-LT

Author: fluxcap

Category: Misc.

Total Time: 01:45:00

15 minutes of Warm-up at zone recovery [ERG watts = 55% of FTP]
20 minutes of Endurance at zone endurance [ERG watts = 83% of FTP]

Block: 2x20 Sub-LT

5 minutes of Zone 3 at zone sub-LT [ERG watts = 87% of FTP]
5 minutes of Zone 4 at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Zone 3 at zone sub-LT [ERG watts = 87% of FTP]
5 minutes of Zone 4 at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Recovery at zone recovery [ERG watts = 55% of FTP]

Block: 2x20 Sub-LT

5 minutes of Zone 3 at zone sub-LT [ERG watts = 87% of FTP]
5 minutes of Zone 4 at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Zone 3 at zone sub-LT [ERG watts = 87% of FTP]
5 minutes of Zone 4 at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Recovery at zone recovery [ERG watts = 55% of FTP]

5 minutes of Zone 2 Cool Down at zone endurance [ERG watts = 83% of FTP]
15 minutes of Zone 1 Cool Down [ERG watts = 55% of FTP]