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.

10-45 mins      4 minute time trial, ride at just below race pace for 4 minutes (make sure this is a pace you can maintain for the whole workout) 90 RPM in a gear around 53x15. Shift to granny ring for 3 minutes easy spinning.

Repeat 4 more times.

Ride in an aero position, concentrate on good pedalling action and keep upper body still.

45-55 mins     Cool down, easy spin and stretching

Remember the gears you used.

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