For this month’s workout, we’re looking at a 4-5min climb. Find an incline that allows you to stay in the saddle for the duration.
10mins easy Keep the cadence high
20mins moderate At 90-100rpm • 4min vigorous Start at 70rpm then each minute drop the gear by one sprocket, until you hit 50-55rpm. Descend, easy recovery at bottom for 3mins. Repeat x 6
20mins moderate At 80-90rpm • 10mins easy High cadence recvery