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.

10-33 mins      Lactate tolerance pyramid, hard intervals followed by rest.

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

Hard gear around 53x13 90-100 RPM, easy shift to granny ring

33-36 mins      Recovery spinning

36-39 mins      Time trial, same gear as above

39-41 mins      Recovery spinning

41-44 mins      Time trial

44-50 mins      Cool down, easy spin and then stretching

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

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