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2 x 20 minutes @ 91% FTP

? 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

Total Time: 01:00:00
Category: Endurance
Author: silicon

Resistenz 30min;


Total Time: 00:40:00
Category: Endurance
Author: velociped77

SufferFest - The Way Out

SufferFest - The Way Out
Bring this workout to life. Get The Sufferfest's The Way Out training video. Available at
Start workout clock when words "The Way Out" appear on the screen (@ 1:02)

Total Time: 00:59:49
Category: Misc.
Author: knuky

Ladders 130

Sprint ladders working on high cadence. Two sets from 1 to 3 mins of high cadence. 20 min recovery at end.

Total Time: 01:35:00
Category: Speed
Author: bellullabob

LT-W1 (100%)

15 Min Warm-Up
x3 1 Min (1 Min Recovery) 100rpm @ 80%
10 Min Cruise
x2 10 Min Threshold (5 Min Recovery) +5rpm @ 100-105% FTP
15 Min Cool-Down

Total Time: 01:16:00
Category: Misc.
Author: BrandonAmos

Better Cycling - Sweet Spot Steps

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
Warm Up - 15mins Build from 100-280w + 5mins easy @ 150w.
Main Set - 2x15mins doing:
5mins @ 230w
5mins @ 250w
5mins @ 270w
Have 5mins @ 150w between the 2x15 to recover. Aim to keep cadence to 87-93rpm.
5-10mins Cool down at 150w.

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: 01:19:00
Category: Muscular endurance
Author: Witchdoctor

Interval with squats

At each "squat" rest, pause the workout and get off the bike. Do 15 kettle bell squats (16 kilo bell for 160 lb guy) the first 2 sessions and try to do more than 15 for the third session. When I get on the bike I need to change "erg" to "man", get to a good cadence, then return to erg and hit play.

Total Time: 00:26:00
Category: Strength
Author: mattsalve

30/30 Anaerobic Efforts

Warm up 15mins at Recovery
2 x sets of 8 x 30s/30s @ 320-400W/150W 10mins recovery between sets
Cool down 15mins

Total Time: 00:55:00
Category: Speed endurance
Author: gmolony

50 minutes 75%

10 minute warmup
50 minutes @ 75% FTP
5 minute cool down

Total Time: 01:05:00
Category: Sustained Power
Author: mikesven

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

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 :)

Total Time: 01:10:00
Category: Explosive Power
Author: deniskissane