2. 5 42 1 0 3 Speed Build 6 – Lactate Work Start in 1:00 Next This Session: Warm Up: 3 mins easy + 6 x 10 sec spins (6:00) Pre fatigue: Set 1 3 mins hard effort 2 mins rest 3 x 1 min hard effort Set 2: Lactate set – aim to raise lactate threshold Cool Down: 5 mins easy spin Total: 40:00

3. 5 42 1 0 3 Next GearSmall middle Time3:00 Effort %50% RPM90-100 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

4. 5 42 1 0 3 Next GearSmall middle Time10 sec Effort %85% RPM120+ DetailWarm-up Now GearSmall middle Time3:00 Effort %50% RPM90-100 DetailGentle warm- up

5. 5 42 1 0 3 Now GearSmall middle Time10 sec Effort %85% RPM120+ DetailWarm-up

6. 5 42 1 0 3 Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

7. 5 42 1 0 3 Now GearSmall middle Time10 sec Effort %85% RPM120+ DetailWarm-up

8. 5 42 1 0 3 Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

9. 5 42 1 0 3 Now GearSmall middle Time10 sec Effort %85% RPM120+ DetailWarm-up

10. 5 42 1 0 3 Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

11. 5 42 1 0 3 Now GearSmall middle Time10 sec Effort %85% RPM120+ DetailWarm-up

12. 5 42 1 0 3 Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

13. 5 42 1 0 3 Now GearSmall middle Time10 sec Effort %85% RPM DetailWarm-up

14. 5 42 1 0 3 Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

15. 5 42 1 0 3 Now GearSmall middle Time10 sec Effort %85% RPM DetailWarm-up

16. 5 42 1 0 3 Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

17. 5 42 1 0 3 Now 1 Minute Recovery Small middle, Easy Spin Next -3 mins 90% effort -2 mins easy -3 x 1 min 100% effort Choose your own gear and cadence – just make sure your effort level is met Next Gearyour choice Time3 mins Effort %90% RPMyour choice DetailSettle in to a hard 90% effort

18. 5 42 1 0 3 Now Gearyour choice Time3 mins Effort %90% RPM-your choice DetailSettle in to a hard 90% effort 2 mins easy to follow – earn it!

19. 5 42 1 0 3 Now GearSmall, middle of rear cassette Time2 mins Effort %60% RPM- Detail2 min rest ready for some hard effort, keep easy spinning

20. 5 42 1 0 3 Now Gearyour choice Time1 min Effort %100% RPM-your choice DetailMax effort for full minute

21. 5 42 1 0 3 Now GearSmall, middle of rear cassette Time1 min Effort %60% RPM- Detail1 min easy spin Ready for 2 nd 1 min max effort

22. 5 42 1 0 3 Now Gearyour choice Time1 min Effort %100% RPM-your choice DetailMax effort for full minute

23. 5 42 1 0 3 Now GearSmall, middle of rear cassette Time1 min Effort %60% RPM- Detail1 min easy spin Ready for last 1 min max effort

24. 5 42 1 0 3 Now Gearyour choice Time1 min Effort %100% RPM-your choice DetailMax effort for full minute

25. 5 42 1 0 3 Now 1 Minute Recovery Small, middle, Easy Spin Next -5 x 2 min lactate burn with 2 min rest -Choose gear and cadence -100% effort -Hit the burn and hold -Important to maintain burn and not drop below Next Gearyour choice Time2 mins Effort %100% RPMyour choice DetailHit the burn and hold – 2 mins rest coming up

26. 5 42 1 0 3 Now Gearyour choice Time2 mins Effort %100% RPMyour choice DetailHit the burn and hold – 2 mins rest coming up 1/5 Next GearSmall ring Time2 mins Effort %30-50% RPMyour choice DetailReally easy, spin legs to flush lactate

27. 5 42 1 0 3 Now GearSmall ring Time2 mins Effort %30-50% RPMyour choice DetailReally easy, spin legs to flush lactate Next Gearyour choice Time2 mins Effort %100% RPMyour choice DetailHit the burn and hold – 2 mins rest coming up

28. 5 42 1 0 3 Now Gearyour choice Time2 mins Effort %100% RPMyour choice DetailHit the burn and hold – 2 mins rest coming up 2/5 Next GearSmall ring Time2mins Effort %30-50% RPMyour choice DetailReally easy, spin legs to flush lactate

29. 5 42 1 0 3 Now GearSmall ring Time2mins Effort %30-50% RPMyour choice DetailReally easy, spin legs to flush lactate Next Gearyour choice Time2 mins Effort %100% RPMyour choice DetailHit the burn and hold – 2 mins rest coming up

30. 5 42 1 0 3 Now Gearyour choice Time2 mins Effort %100% RPMyour choice DetailHit the burn and hold – 2 mins rest coming up 3/5 Next GearSmall ring Time2mins Effort %30-50% RPMyour choice DetailReally easy, spin legs to flush lactate

31. 5 42 1 0 3 Now GearSmall ring Time2mins Effort %30-50% RPMyour choice DetailReally easy, spin legs to flush lactate Next Gearyour choice Time2 mins Effort %100% RPMyour choice DetailHit the burn and hold – 2 mins rest coming up

32. 5 42 1 0 3 Now Gearyour choice Time2 mins Effort %100% RPMyour choice DetailHit the burn and hold – 2 mins rest coming up 4/5 Next GearSmall ring Time2mins Effort %30-50% RPMyour choice DetailReally easy, spin legs to flush lactate

33. 5 42 1 0 3 Now GearSmall ring Time2mins Effort %30-50% RPMyour choice DetailReally easy, spin legs to flush lactate Next Gearyour choice Time2 mins Effort %100% RPMyour choice DetailHit the burn and hold – 2 mins rest coming up

34. 5 42 1 0 3 Now Gearyour choice Time2 mins Effort %100% RPMyour choice DetailHit the burn and hold last one Next GearSmall ring Time5 mins Effort %30-50% RPMyour choice DetailCool down

35. 5 42 1 0 3 Now GearSmall ring Time5mins Effort %30-50% RPMyour choice DetailCool down – really important to complete to flush remaining lactate

36. 5 42 1 0 3 Well done!! Speed Build 6 was brought to you by www.tigerfrog.co.ukwww.tigerfrog.co.uk