| | Songs 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 | Ride Warm-Up Pre-Set - focus on cadence and intensity Hill - Every 2' travel further continuous Flat - 2 x 30" sprints - 2nd' travel further than 1st Hill - Every 1' travel further continous Hill - Power, biggest WATTS 3 x 15" RECOVERY Flat - 2 x 30" sprints - 2nd' travel further than 1st Flat - 30" measure distance sprint, recovery, then sprint twice that distance As hard as you can Aerobic RECOVER As hard as you can Aerobic + Surges 1 mile Hill Sprint Flat - 2 x 30" sprints - 2nd' travel further than 1st Cool-Down |
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