THE SESSION

WARM-UP

10mins easy

High cadence

MAIN SET

4 x 4:30mins moderate

At the end of each block do 30secs standing out of the saddle at a moderate pace; your choice of cadence •

10mins easy

High cadence •

4 x 4:30mins moderate

At the end of each block do 30secs standing out of the saddle at a moderate pace; your choice of cadence

COOL-DOWN

10mins easy

Cadence to suit

Adapt for beginners

Carry out the session as above but cut the standing down to 10secs or 20secs, depending on your ability.

Adapt for Ironman

Cut the blocks down to 4mins and complete 1min fully standing. If you wish to extend the effort, incorporate four sets of the seated-to-standing drills, with 10mins recovery.