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      4 ½ minute work, 1 ½ minute rest intervals. Ride at race pace (87.5-90% of max heart rate) for 4 ½ minutes (make sure this is a pace you can maintain for the whole workout) 90 RPM +, one gear higher than last week 53x14/15. Shift to granny ring for 1 ½  minutes easy spinning. Repeat 5 more times.

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

44-55 mins      Cool down, easy spin and stretching

Remember the gears you used.                                                                             

This is a hard workout, only do this if you have been following the turbo programme together with a Winter of good quality base miles.

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