• 5min warm up part A in total comfort at 80rpm
  • 5min warm up part B moderate effort at 85rpm
  • 20x30sec Spin-Ups with 90sec easy between. Start at 90rpm and leave the bike in that same, easy to moderate gear while you progressively increase cadence over 15 seconds: 90rpm becomes 95prm then 100rpm then 105 then 110 - keep going ‘til you achieve your fastest, smoothest spin and then hold for 15 seconds. Then bring it down to 90ish rpm spin easy for 90 seconds between each Spin-Up
  • Then ride steady at a moderate effort for 10min focused on those fluid circles.
  • 5min cool down, easy pace.