Endurance Build 1 Start in 1:00 Next - 6 min Warm up 28 min of ladders: 5 ladders: 4,6,8,6,4 mins 2 min cool-down TOTAL 36:00 5 4 3 2 1

Now Start in 30 secs Next Next Gear Small middle Time 3:00 Effort % Warm Up: 3 mins very easy 6 x 10 fast spins with 10 sec rest Gears: - Big or middle refers to front cog - Middle/biggest/smallest refers to rear cassette Next Gear Small middle Time 3:00 Effort % 50% RPM 90-100 Detail Gentle warm-up 5 4 3 2 1

Now Gear Small middle Time 3:00 Effort % 50% RPM 90-100 Detail Gentle warm-up Next Gear Small middle Time 10 sec Effort % 85% RPM 120+ Detail Warm-up 5 4 3 2 1

Now Gear Small middle Time 10 sec Effort % 50% RPM Detail Warm-up 5 4 3 2 1

Now Gear Small middle Time 10 sec Effort % 85% RPM 120+ Detail Warm-up 4 3 2 1

Now Gear Small middle Time 10 sec Effort % 50% RPM Detail Warm-up 5 4 3 2 1

Now Gear Small middle Time 10 sec Effort % 85% RPM 120+ Detail Warm-up 4 3 2 1

Now Gear Small middle Time 10 sec Effort % 50% RPM Detail Warm-up 5 4 3 2 1

Now Gear Small middle Time 10 sec Effort % 85% RPM 120+ Detail Warm-up 4 3 2 1

Now Gear Small middle Time 10 sec Effort % 50% RPM Detail Warm-up 5 4 3 2 1

Now Gear Small middle Time 10 sec Effort % 85% RPM Detail Warm-up 5 4 3 2 1

Now Gear Small middle Time 10 sec Effort % 50% RPM Detail Warm-up 5 4 3 2 1

Now Gear Small middle Time 10 sec Effort % 85% RPM Detail Warm-up 5 4 3 2 1

Now Gear Small middle Time 10 sec Effort % 50% RPM Detail Warm-up 5 4 3 2 1

Settle in to a steady 80% effort Now 1 Minute Recovery Small middle, Easy Spin Next Gear Big, middle Time 2 mins Effort % 80% RPM ~90 Detail Settle in to a steady 80% effort 5 4 3 2 1

Keep 85% effort before moving onto Ladder 2 of 7 Now Rep Ladder 1, 1/2 Gear Big middle Time 2 mins Effort % 80% RPM Detail Keep a steady 80% effort Next Rep Ladder 1, 2/2 Gear Down 1 on rear Time 2 mins Effort % 85% RPM Detail Keep 85% effort before moving onto Ladder 2 of 7 10 8 6 4 2

Keep 85% effort before moving onto Ladder 2 of 5 Next Rep Ladder 2 1/3 Now Rep Ladder 1, 2/2 Gear Down 1 on rear Time 2 mins Effort % 85% RPM Detail Keep 85% effort before moving onto Ladder 2 of 5 Next Rep Ladder 2 1/3 Gear Big, middle Time 2 mins Effort % 80% RPM ~90 Detail Keep 80% effort 10 8 6 4 2

Next Rep Ladder 2, 2/3 Gear Down 1 on rear Time 2 mins Effort % 85% RPM Detail Keep 85% effort Now Rep Ladder 2 1/3 Gear Big, middle Time 2 mins Effort % 80% RPM ~90 Detail Keep 80% effort 10 8 6 4 2

A solid 90% effort for this last rung Now Rep Ladder 2, 2/3 Gear Down 1 on rear Time 2 mins Effort % 85% RPM Detail Keep 85% effort Next Rep Ladder 2, 3/3 Gear Down another on rear Time 2 mins Effort % 90% RPM Detail A solid 90% effort for this last rung 10 8 6 4 2

A solid 90% effort for this last rung Next Rep Ladder 3, 1/4 Gear Now Rep Ladder 2, 3/3 Gear Down another on rear Time 2 mins Effort % 90% RPM Detail A solid 90% effort for this last rung Next Rep Ladder 3, 1/4 Gear Big, middle Time 2 mins Effort % 80% RPM Detail Back to 80% for ladder 3 of 5 10 8 6 4 2

Now Rep Ladder 3, 1/4 Gear Big, middle Time 2 mins Effort % 80% RPM Detail Back to 80% for ladder 3 of 5 Next Rep Ladder 3, 2/4 Gear Down one on rear Time 2 mins Effort % 85% RPM Detail Up to 85% for this rung 10 8 6 4 2

Now Rep Ladder 3, 2/4 Gear Down one on rear Time 2 mins Effort % 85% RPM Detail Up to 85% for this rung Next Rep Ladder 3, 3/4 Gear Down another on rear Time 2 mins Effort % 90% RPM Detail A solid 90% effort 10 8 6 4 2

Now Rep Ladder 3, 3/4 Gear Down another on rear Time 2 mins Effort % 90% RPM Detail A solid 90% effort Next Rep Ladder 3, 4/4 Gear Big, smallest Time 2 mins Effort % 95% RPM Detail A hard 95% effort now 10 8 6 4 2

A steady 80% effort for this ladder Now Rep Ladder 3, 4/4 9 Big, smallest Time 2 mins Effort % 85% RPM Detail A hard 85% effort now Next Rep Ladder 4, 1/3 Gear Big Middle Time 2 mins Effort % 80% RPM Detail A steady 80% effort for this ladder 10 8 6 4 2

A steady 80% effort for this ladder Next Rep Ladder 4, 2/3 Gear Now Rep Ladder 4, 1/3 Gear Big Middle Time 2 mins Effort % 80% RPM Detail A steady 80% effort for this ladder Next Rep Ladder 4, 2/3 Gear Down one on rear Time 2 mins Effort % 85% RPM Detail A step up to 85% effort 10 8 6 4 2

A solid 90% stepping up from the last rung Now Rep Ladder 4, 2/3 Gear Down one on rear Time 2 mins Effort % 85% RPM Detail A step up to 85% effort Next Rep Ladder 4, 3/3 Gear Big, smallest Time 2 mins Effort % 90% RPM Detail A solid 90% stepping up from the last rung 10 8 6 4 2

A solid 90% stepping up from the last rung Next Rep Ladder 5, 1/2 Gear Now Rep Ladder 4, 3/3 Gear Big, smallest Time 2 mins Effort % 90% RPM Detail A solid 90% stepping up from the last rung Next Rep Ladder 5, 1/2 Gear Big, middle Time 2 mins Effort % 80% RPM Detail A relatively easy 80% effort. 10 8 6 4 2

A relatively easy 80% effort. Next Rep Ladder 7, 2/2 Gear Big, middle Time 2 mins Effort % 80% RPM Detail A relatively easy 80% effort. Next Rep Ladder 7, 2/2 Gear Down 2 on rear Time 2 mins Effort % 85% RPM Detail 85% effort for the last rung before cool down 10 8 6 4 2

85% effort for the last rung before cool down Next Rep Cool Down Gear Ladder 7, 2/2 Gear Down 2 on rear Time 2 mins Effort % 85% RPM Detail 85% effort for the last rung before cool down Next Rep Cool Down Gear Small, middle Time 4 mins Effort % 50% RPM Detail A well deserved cool-down 10 8 6 4 2

Endurance Build 1 was brought to you by 2 minute cool down Small 16 easy spin Well done!! Endurance Build 1 was brought to you by www.tigerfrog.co.uk 10 8 6 4 2