| | Song 1-2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 | Ride: Each Set Intensity Increases Warm-Up Build intensity each minute to breathless Steady Climb Steady Climb with 2 x 30 second pick-ups Hill Sprints 3 x 15" (building for 15" into the sprint) Endurance any cadence - recover if needed 100 RPM - 45", 80 RPM - 50", 60 RPM - 1' (hard, harder, hardest 2 x 45" with about 1' recovery - 2nd one travel further 1' hill sprint, 30" hill sprint with about 1' recovery FULL RECOVERY SONG .25 distance intervals - ride as a group, how many can you do as a Team? FULL RECOVERY SONG Race Pace total 10:15 (song 14 & 15) - Flat with a few surges 90 RPM flats, build to hill sprints at 70 RPM (3 x 30") Cool-Down |
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