Technique 1 Start in 1:00 Next This Session: Warm Up: 3 mins easy + 6 x 10 sec spins (6:00) Set 1 Technique work Set 2: 5 90%, 100%, 90% all flat effort Cool Down: 4 mins easy spin 42:00

Next GearSmall middle Time3:00 Effort %50% RPM DetailGentle warm- up Now Start in 30 secs Next 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 GearSmall middle Time10 sec Effort %85% RPM120+ DetailWarm-up Now GearSmall middle Time3:00 Effort %50% RPM DetailGentle warm- up

Now GearSmall middle Time10 sec Effort %85% RPM120+ DetailWarm-up

Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

Now GearSmall middle Time10 sec Effort %85% RPM120+ DetailWarm-up

Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

Now GearSmall middle Time10 sec Effort %85% RPM120+ DetailWarm-up

Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

Now GearSmall middle Time10 sec Effort %85% RPM120+ DetailWarm-up

Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

Now GearSmall middle Time10 sec Effort %85% RPM DetailWarm-up

Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

Now GearSmall middle Time10 sec Effort %85% RPM DetailWarm-up

Now 1 Minute Recovery Small 15, Easy Spin Next -2 mins technique work -2 mins easy -3 mins technique -2mins easy -3 mins technique -2 mins easy Next Gearsmall, middle Time2 mins Effort % RPM~90 DetailSingle leg, left leg

Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailSingle leg, left leg, unclip right leg and spin with single leg. Aim to feel 4 parts of ‘circle: push, scrape, pull, push-over

Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailSwap legs. Aim to feel 4 parts of ‘circle: push, scrape, OFFLOAD (you may have to pull), push-over

Now GearSmall, middle of rear cassette Time2 mins Effort %70% RPM~90 DetailAim for 70% but concentrate on pedalling in circles

Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on left leg push down (look down if it helps)

Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on left leg scrape at bottom of circle (look down if it helps)

Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on left leg OFFLOAD as foot comes up (look down if it helps)

Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on left leg PUSH OVER THE TOP(look down if it helps)

Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on left leg PUSH OVER THE TOP(look down if it helps)

Now GearSmall, middle of rear cassette Time2 mins Effort %70% RPM~90 DetailAim for 70% but concentrate on pedalling in circles

Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on right leg push down (look down if it helps)

Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on right leg scrape at bottom of circle (look down if it helps)

Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on right leg OFFLOAD as foot comes up (look down if it helps)

Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on right leg PUSH OVER THE TOP(look down if it helps)

Now GearSmall, middle of rear cassette Time2 mins Effort %70% RPM~90 DetailAim for 70% but concentrate on pedalling in circles

Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on left leg push down transitioning into scrape along bottom (look down if it helps)

Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on left leg scrape along bottom transitioning into offload

Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on left leg offload transitioning into push over the top (look down if it helps)

Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on left leg push over the top into push down

Now GearSmall, middle of rear cassette Time2 mins Effort %70% RPM~90 DetailAim for 70% but concentrate on pedalling in circles

Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on right leg push down transitioning into scrape along bottom (look down if it helps)

Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on right leg scrape along bottom transitioning into offload

Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on right leg offload transitioning into push over the top (look down if it helps)

Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on right leg push over the top into push down

Now GearSmall, middle of rear cassette Time2 mins Effort %70% RPM~90 DetailAim for 70% but concentrate on pedalling in circles

Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on left leg full circles, smoothly transitioning between stages

Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on right leg full circles, smoothly transitioning between stages

Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailRest, quick water intake and prepare for 20 mins of steady effort – high cadence, good technique

Now Gearyour choice Time5 mins Effort %90% RPMyour choice DetailFind that groove over the next 5 90% effort Before stepping up **think technique*

Now Gearyour choice Time10 mins Effort %100% RPMyour choice DetailFind that groove and work really hard to maintain a consistent 100% effort for the next 10 mins, don’t lose technique

Now Gearyour choice Time5 mins Effort %90% RPMyour choice DetailStill working very hard, this isn’t a rest – keep 90% effort + for next 5 mins before cool-down. Think left leg, right leg, are you maintaing technique?

Now GearSmall, middle of cassette Time4 mins Effort %50% - Cool Down RPMEasy spin Detail

Well done!! Technique 1 was brought to you by