#1.
- 15 minute warm up
- 5 x 5 minutes at quick pace with 1 minute recovery between
- 15 minutes in low cadence (hard gear). Put in big gear and add some tension and get into your aerobars and pedal slowly. It should feel like your brakes are on
- 5 x 2 minutes spin fast with 30 seconds easy spin between. Spin pretty quick, but not like a madman – find a groove.
- 10 minute easy spin cool down
#2.
- 10 minute warm up
- 5 minute spin fast
- 5 minute big gear
- 5 minute spin fast
- 10 minute big gear
- 5 minute spin fast
- 15 minute big gear
- 5 minute spin fast
- 10 minute cool down
#3.
- 15 minute warm up
- 30 minutes at fastest pace you can without killing yourself
- 15 minute cool down
#4.
- 10 minute warm up
- 5 minute spin fast
- 5 minute big gear
- 5 minute stand up
- 5 minute cruise
- Repeat these as many times (4) as you would like
- 10 minute cool down
