Cycling Ladders

Warm up with 5 minutes easy spin followed by 5 minutes at slightly higher resistance. Then 10 minutes easy with 10 second fast pedals at the top of each minute.

5 X 1 minutes right leg only, 1 minute left leg only, 1 minute together

3:00 recovery spin

4 X 5:00 Ladders

-1:00 easy resistance at 90 RPM

-1:00 slight increase in resistance 90 RPM

-1:00 increase resistance 90 RPM

-1:00 "

-1:00 "

3:00 Recovery and repeat for a total of 4 times

5 X 3:00 climbs in the saddle. Highest resistance 60-70 RPM. Recover 2:00 between climbs.

Tabatas

20 seconds all out sprint followed immediately by 10 second recovery, 8 times. A total of 4 minutes.

Cool Down 10 minutes easy