1 – Sweet Spot Training
This is the zone just below threshold, if you’re new to cycling then try blocks of 10 minutes. Sweet spot is a great way of building your fitness.
20 mins warm up @ Zone2, 10 – 20mins @ sweetspot, 20 mins Zone2, 10 – 20 mins sweet spot then 20 mins cooldown.
2 – Threshold intervals
This will increase your threshold power.
20 mins warm-up, 10 – 20 mins @ Zone 4, 20 mins recovery @ Zone 1, 10 – 20 mins @ Zone 4, 20 mins cool down
if that’s too much do 3 x 10 mins @ level 4 with 10 mins recovery
3- Vo2 Max power intervals
Improve your Vo2 max
Warm-up 20 mins then do 4 x 4 mins if fit or 1 x 4 mins if not so fit @ zone5 with 5 mins recovery between each, 20 mins cool down
4 – Power-based intervals
This will increase strength
20 mins warm-up high cadence, 4 x 5min efforts in a hard gear with 3min recovery between. start the efforts 4 cogs up from the smallest sprocket and increase gear each effort until on the hardest gear. Try to aim for at least 70 rpm. 20min cooldown.
5 – Threshold power
20mins warm-up, 3 x 8min intervals @ zone 4/5 with 4 min zone1 recovery between each. 20min cooldown
