Sheer Power Cycle #11

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