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.

10-22 mins      10/20 interval, Shift to the big ring, one gear up on the rear and ride hard, 115-120 rpm, for 10 secs then easy, 90 rpm, for 20 secs. If you have a HR monitor your HR should level out at around race level (just below threshold 85-90% of MHR).  Use a gear around 53x14, but shift up or down to get the correct level, remember the gear used.

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

22-25 mins      Shift to granny ring and spin to recover for 3 minutes

25-37 mins      Repeat 10/20 session as above

37-40 mins      Shift to granny ring and spin to recover for 3 minutes

40-43 mins      Shift to big ring and time trial for 3 minutes using the same gear or one lower than for the intervals

43-50 mins      Cool down, easy spin and stretching

Remember the gears you used.

Back