Workout description

With these max Aerobic efforts, we are looking to simulate climbing.

We achieve this by riding with a lower cadence, out of the saddle.

After warming up complete the following; 3 x 3min @ 109% with 3min recovery 10min recovery 4 x 2min @ 115% with 4min recovery.

During the intervals, ride out of the saddle as much as possible.

It's ok to sit occasionally for 10-20 seconds if needed.