Try a strength session for yourself

1 After a 17-minute steady and progressive warm-up, complete 2 x 20 minute pyramid-style intervals.

2 Each 20-minute block is broken down into 5 x 4 minute segments starting at 80% of your FTP, building up to 90% and then coming back down again.

3 Complete these 20-minute blocks at a very low cadence of between 60 and 80rpm. Maintain a strong core and smooth pedalling technique throughout. 4 For the rest periods and cooldown, select a higher and more natural cadence to rest the legs.