Targeted Benefits:
- Holding bike speed
Warm up
- 14 minute easy
- 4 x 1:30min single leg effort. 2 left & 2 right.
- 10 min easy with 5 intermittent 15 second sprints
Main Set
- 15 min Big ring / 15, 85-90 cadence (switch between 15 and 14 keeping below Lactate threshold)
- 5 min low resistance spin 100+ cadence
- Repeat 3 times
Warm down
- 30 min easy
Key Points:
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