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Better Cycling - Tempo + 20s Big Gear Efforts

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 for for 12mins building up to 100% FTP then take 5mins easy spinning.
Then go into 45mins of effort at 220-230w with a smooth steady cadence ~90rpm. Make the last 20secs of each 5th Minute a seated, HARD effort, push up by 1-2 gears and get revs up, aiming for ~420-500w. Look to get back to tempo levels straight after each effort if you can.
Cool down with 5-10mins easy spinning.

The 20 Sec efforts ARE NOT a flat out sprint. Before each one, get your cadence up to 95-100rpm, then try to sustain for the 20secs.

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: 01:07:00
Category: Muscular endurance
Author: Witchdoctor

5 intervals at VO2 Max

Total Time: 00:31:00
Category: Misc.
Author: 511023985726959@facebook

sst workout

Total Time: 01:07:30
Category: Sustained Power
Author: Tetsu345

Ramp From Threshold

10 min ramp-up from FTP

Total Time: 00:56:00
Category: Misc.
Author: laurenchandler

Hill repeats

Total Time: 00:53:00
Category: Misc.
Author: Doc359

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

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

Ride Fit Alpine Challenge

Experience "real ride" action by getting the Ride Fit Alpine Challenge training video from To learn more about the exciting Ride Fit series of indoor cycle training workouts visit
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

Trainer Road - "Haeckel"

Trainer Road - "Haeckel"

Total Time: 01:04:00
Category: Endurance
Author: silicon

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