SHEER POWER CYCLE #1

Songs
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2
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9

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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