HOW MANY

TO BOOST SPRINT POWER

Do 10 to 20 reps as fast as you can. Rest 1 to 2 minutes, then repeat for a total of two sets.

IF YOU’RE A TIME- TRIALIST

See how many you can knock out in 5 minutes. Can you get to 100? You’ll need to think about pacing and stay smooth and steady, like in a TT.

TO SIMULATE THE REPEATED EFFORTS OF CRITERIUMS

Morris likes ‘minute on, minute off’ intervals: do as many reps as you can in 1 minute, rest for 1 minute, then repeat. Start with one set of 5 minutes. If you’re not wiped out, rest 5 minutes and repeat.