0-10 mins        Warm up, 5 mins easy pedalling in granny ring change up a gear each min on 5, 6 & 7 then “sprint” 10 secs on minute 8 & 9.

10-44 mins      Leg Speed workout:-Alternate increasing work intervals with 1min rest

1m-1m-2m-1m-3m-1m-4m-1m-5m-1m-4m-1m-3m-1m-2m-1m-2m

Use a lowish gear 53x19or21 cadence at least 80rpm increasing to 100rpm

This is not a hard workout the emphasis is on smooth pedalling action and high cadence.

43-46 mins      Fartlek Shift to bigger gear eg 53x15

46-50 mins      Cool down, easy spin and then stretching

Note the gears and other settings that you used for this session.

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