Warm up - 20 mins - using gears every few minutes to build heart rate upto 70% heart rate- cadence between 90-100
straight into 10 mins at 75% - cadence 90-95
2 mins steady
5 x 5 mins @ 80% heart rate, cadence 88-90, with 1 min easy spinning in between
followed by
5 x 3:30 mins @85% 88-90 cadence, 30 seconds spinning in between each rep
followed by
3 x 5 mins @80-85% heart rate overgearing cadence 60-65 rpm with 1 min spinning between
overall should be 1hr 40 mins- if running after straight off and run, if not do 10 mins steady spinning bringing heart rate down steadily.
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