After a comprehensive warm up (including single leg drills) complete the following:

3:00 at maximal resistance at 80 RPM, seated

3:00 recovery, high cadence and easy resistance

3:00 at maximal resistance at 80 RPM, seated

2:30 recovery

3:00 as above

2:00 recovery

3:00

1:30 recovery

3:00

1:00 recovery

3:00

:30 recovery

3:00

Cool down

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