• 10min warm up part A in total comfort at 80rpm
  • 10min warm up part B: do 5x 20sec of fast pedal with 2:40 easy recovery.
  • 2x8min going at or slightly harder than race pace. with 3+ recovery. Start with that and then, as the weeks roll on, build the steady state progressively: 2x10, 2x12, 2x15”, 1x20”, 1x25”, etc. Allow for full recovery between each if doing this in two pieces.
  • Then ride steady at an easy, aerobic effort for 5min.
  • 5min cool down, easy pace.