Sheer Power Cycle #10

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Ride: 3 sets
Warm-Up
Increase intensity each minute to feel all intensities to be ridden today
Easy Climb, 3 x 30" sprint downhill
Steady Climb
3 x 1' Hills, each getting harder, last one breathless
RECOVER
70 RPM - Each minute, increasing resistance
80 RPM - same resistance: 90 RPM - 20", 100 RPM - 20", 110 RPM - 40"
60 RPM - 3 x 30" Power Intervals
RECOVERY
Race Mode - 90-110 RPM with 6 surges
4 x 30" hill sprints with 30" rest in-between
Choice - finish with 1 x 1.5 mile or 1.0 mile sprint
Cool-Down