Session Focus
- Skills 20%
- Speed 70%
- Threshold / FTP 10%
- Endurance 0%
This session is all about increasing your raw speed and fitness!
The efforts should be way above FTP/Threshold and the recovery probably won’t feel like enough by the end!
If you aren’t sure which level to do, head over to our Training Plans section, or simply work through one each week starting at Level 1!
Session Durations
Level 1
Minutes
Level 2
Minutes
Level 3
Minutes
Level 4
Minutes
SESSION PLANS
Level 1
WARM UP
Get those legs moving…
- 10 minutes easy spinning
Then…
- 5 minutes easy spinning but include 3 x 60 second efforts
MAIN SET
Push hard for the 40 seconds! Recovery as much as you can in the 20 seconds…
Repeat x8…
- 40 seconds at Anaerobic | 150% FTP | 10/10 RPE
- 20 seconds at Very Easy | 50% FTP | 4/10 RPE
(8 minutes total)
- 10 minutes at Very Easy | 50% FTP | 4/10 RPE
Repeat x8…
- 40 seconds at Anaerobic | 150% FTP | 10/10 RPE
- 20 seconds at Very Easy | 50% FTP | 4/10 RPE
(8 minutes total)
COOL DOWN
Nice easy spin until feeling relaxed…
- 10 minutes Easy in light gearing
Level 2
WARM UP
Get those legs moving…
- 10 minutes easy spinning
Then…
- 5 minutes easy spinning but include 3 x 60 second efforts
MAIN SET
Push hard for the 40 seconds! Recovery as much as you can in the 20 seconds…
Repeat x10…
- 40 seconds at Anaerobic | 150% FTP | 10/10 RPE
- 20 seconds at Very Easy | 50% FTP | 4/10 RPE
(10 minutes total)
- 10 minutes at Very Easy | 50% FTP | 4/10 RPE
Repeat x10…
- 40 seconds at Anaerobic | 150% FTP | 10/10 RPE
- 20 seconds at Very Easy | 50% FTP | 4/10 RPE
(10 minutes total)
COOL DOWN
Nice easy spin until feeling relaxed…
- 10 minutes Easy in light gearing
Level 3
WARM UP
Get those legs moving…
- 10 minutes easy spinning
Then…
- 5 minutes easy spinning but include 3 x 60 second efforts
MAIN SET
Push hard for the 40 seconds! Recovery as much as you can in the 20 seconds…
Repeat x12…
- 40 seconds at Anaerobic | 150% FTP | 10/10 RPE
- 20 seconds at Very Easy | 50% FTP | 4/10 RPE
(12 minutes total)
- 10 minutes at Very Easy | 50% FTP | 4/10 RPE
Repeat x12…
- 40 seconds at Anaerobic | 150% FTP | 10/10 RPE
- 20 seconds at Very Easy | 50% FTP | 4/10 RPE
(12 minutes total)
COOL DOWN
Nice easy spin until feeling relaxed…
- 10 minutes Easy in light gearing
Level 4
WARM UP
Get those legs moving…
- 10 minutes easy spinning
Then…
- 5 minutes easy spinning but include 3 x 60 second efforts
MAIN SET
Push hard for the 40 seconds! Recovery as much as you can in the 20 seconds…
Repeat x9…
- 40 seconds at Anaerobic | 150% FTP | 10/10 RPE
- 20 seconds at Very Easy | 50% FTP | 4/10 RPE
(9 minutes total)
- 5 minutes at Very Easy | 50% FTP | 4/10 RPE
Repeat x9…
- 40 seconds at Anaerobic | 150% FTP | 10/10 RPE
- 20 seconds at Very Easy | 50% FTP | 4/10 RPE
(9 minutes total)
- 5 minutes at Very Easy | 50% FTP | 4/10 RPE
Repeat x9…
- 40 seconds at Anaerobic | 150% FTP | 10/10 RPE
- 20 seconds at Very Easy | 50% FTP | 4/10 RPE
(9 minutes total)
COOL DOWN
Nice easy spin until feeling relaxed…
- 10 minutes Easy in light gearing
Bike Intensities
If you aren’t familiar the intensities on this workout head over to our Bike Calculator…
Bike Drills
If you aren’t familiar with some of the drills in this session head over to our video section…
