Workout description

This session will help improve your pedalling efficiency and increase your cardiovascular capacity.

Developing from previous weeks' sessions, we will include a max power sprint at the start and end of each block.

The Sprint at the start should be completed at around 80 per cent of your maximum power.

Each 8-minute block should follow 1 minute at 90 rpm, followed by 1 minute at 120 rpm, repeated for the duration of the interval.

The final Sprint should be maximal effort! Carry out 3 x 8-minute blocks with 3 mins recovery.