Cycling 120 minutes

Warm up

                5:00 easy spin

                5:00 easy spin, increase resistance

4 X 1:00 single leg drills

3:00 recovery spin

2 X 5:00 speed intervals with 3:00 recovery between sets

                1:00 RPM 90 light gear

                1:00 RPM 100 light gear

                1:00 RPM 90 up 1 gear

                1:00 RPM 100 stay at above gear

                1:00 RPM 90 up 1 gear

    3:00 recovery

3 X 5:00 climbs with 3:00 recovery between sets

Each 1:00 increase resistance/start at moderate resistance, try to maintain above 70 RPM

OOS last minute

3:00 recovery

1 X 10:00 minute steady climb at moderate resistance RPE 15-16

4:00 recovery

10 X 1:00 fast pedals RPM 100+/light resistance/speed with 1:00 recovery between sets

3:00 recovery

10 X: 10 all out efforts with :20 recoveries

5:00 cool down