• 10min warm up part A in total comfort at 80rpm
  • 10min warm up part B: 5x 20sec of fast pedal with 2:40 easy recovery.
  • 5x40sec going STRONG with 2:20 recovery. Start with that and then, as the weeks roll on, build the intervals progressively: 8x40, 10x40, 5x60”, 8x60”, 5x75”, etc. Keep the duration of the recovery rather long - twice that of the effort.
  • Then ride steady at an easy, aerobic effort for 10+ min.
  • 5min cool down, easy pace.