Session Ideas

Session 1

10m easy spinning, warm up.

8m single leg drills. 4m each leg.

8m last 10 seconds max cadence.

3*5m effort, 3m recovery. Efforts should be at 80%, in a gear such that a rpm of 80-90 is hard but maintainable over the time.

10m cool down.

Session 2

10m easy spinning, warm up.

10m single leg drills.

20m block, increasing effort every 4m.

5m recovery

5m microintervals. 40s at 90%, 20s recovery.

10m cool down.

Session 3

10m easy spinning, warm up.

8m spin ups. In a low gear, increase cadence to max and hold for 30 secs, winding down for the rest of the minute.

4*5m overgearing, 3m recovery. During the efforts go in the highest gear possible to maintain an rpm of about 60.

10m cool down.

Session 4

10m easy spinning, warm up.

3*8m tempo effort, 4m recovery.

Pyramid. Effort/Recovery: 10/50, 20/40, 30/30, 40/20, 30/30, 20/40, 10/50

10m cool down.

Session 5

10m easy spinning, warm up.

10m single leg drills.

6m fast riding increase cadence, 2 mins easy.

5m fast riding higher gear, 2 mins easy.

4m fast riding increase cadence, 2 mins easy.

3m fast riding higher gear, 2 mins easy.

2m fast riding increase cadence, 2 min easy.

10m cool down.

Session 6

10m easy spinning, warm up.

5m alternating 30 seconds standing/30 seconds seated. Keep body still and just use legs, focus on core and quad strength.

2*(10m final 15s max cadence, 5m single legs)

10m cool down.

Session 7

10m easy spinning, warm up.

6m single leg drills.

3*6m effort, 3m recovery. Build effort during the 6 minutes, to max in the last minute.

6*Sprint efforts. Sprint for the last 20s of each minute.

10m cool down.

Session 8

10m easy spinning, warm up.

10m single leg drills.

20m aerobic threshold. This shouldn't feel easy but manageable throughout whilst having to concentrate.

5m recovery.

Pyramid. Effort/Recovery: 10/50, 20/40, 30/30, 40/20, 50/10, 40/20, 30/30, 20/40, 10/50.

10m cool down.