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.

10-39 mins      5 minute/1 minute intervals, ride just below race pace (85% of max heart rate) for 5 minutes (make sure this is a pace you can maintain for the whole workout) 90 RPM + in a gear around 53x15/16. Shift to granny ring for 1 minutes easy spinning. Repeat 4 more times.

During each interval; shift up one gear after 1 minute and ride in the higher gear for 30 seconds at the same cadence, shift down again for a minute and repeat once more.

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

39-42 mins      Shift to granny ring, easy pedalling for recovery

42-47 mins      Power Sprints x 5, sprint for 10 seconds, cadence (120 RPM +) gear around 53x16, 50 seconds recovery

47-55 mins     Cool down, easy spin and stretching

Remember the gears you used.