THE SESSION

WARM-UP

5-10mins, building up to top end of moderate

• 3 x 5sec low-gear sprints, staying seated and focusing on maximal cadence 55sec easy recovery after each sprint

• 2-3mins easy spin

MAIN SET

Ride the Race Pace and Surge in race position and come out of the saddle for the Sprint

3 x 10mins as:

• 90secs Race Pace @90-100rpm, moderate to vigorous

• 20secs Surge @95-105rpm, vigorous to max effort

• 10secs Sprint, max effort

• 5mins easy spin

COOL-DOWN

5-10mins easy

Adapt for beginners

You can either cut the lengths of the effort blocks to 8 or 6mins and/or miss out the 10sec sprints.

Adapt for Ironman

Either add a fourth set or the 10min Race Pace-Surge-Sprint blocks are great to incorporate into an endurance ride.

“You should go harder when it’s tough and you’re going slow, and back off a little on descents or when the wind’s on your back”

Focus The aim of this session is to be able to accelerate, sprint and then recover at your race pace. Benefits Gives you a bigger box of matches to burn on race day and a useful extra kick. Mental boost This session gives you the confidence to push into the red knowing that you can recover without your pace dropping.