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Russian Steps

100 per cent all-out efforts followed by really steady recovery and are great to add on to the end of a session. This session, despite being short, will hurt and isn’t for the faint-hearted. Give yourself at least 5min recovery between sets if you want to do more than one set.

Total Time: 00:08:00
Category: Speed endurance
Author: simond

30/30 10 sets

Total Time: 00:45:00
Category: Speed endurance
Author: Aesc's Local Hero

Bring this workout to life. Get The Sufferfest's Local Hero training video. Available at
Start workout clock when words "Local Hero" appear on the screen (@ 1:20)

Total Time: 01:24:01
Category: Speed endurance
Author: Ransom

anaerobic capacity 30/30s 3X5 minute

Total Time: 01:03:20
Category: Muscular endurance
Author: brandido

HIT 7x1

High Intensity Training

Total Time: 00:41:00
Category: Strength
Author: velociped77

tempo cadence power work

2 hr plus 90 minutes tempo work

Total Time: 02:05:00
Category: Sustained Power
Author: abutts

One hour M2 Muscular endurance 3 x 9min, zone 4-5

Total Time: 01:00:00
Category: Muscular endurance
Author: dustinflint

SS4 Aero Position

8 x 3 in aero positon at 95 rpm

Total Time: 01:10:00
Category: Technique
Author: Markchandler

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