POWER PLAY

Aim? To improve the ability to work against high levels of resistance and increase IM pace threshold. Location Gym or turbo Kit Bike, GPS tracker, nutrition Duration 90mins

Warm-up 5mins gradually building in cadence and resistance Main set 4 x [8mins seated climb overgearing @ 65-75rpm; 8mins aero overgearing @ 80-90rpm; 2mins standing climb overgearing @ 65-75rpm; 2mins recovery easy spin @ 50-60rpm]

Cool-down 5mins easy spinning