Indoor Climbing (from article in Cycling Weekly)
5 mins steady riding, medium gear then increase resistance and
5 mins at a brisk effort (CW never quantify what this is) in a ought gear seated, 1 minute easy and repeat 5 mins ‘brisk’ effort
5 mins steady
3 x 2 minute efforts at threshold level (TT+ pace), in same gear as 5 min interval but reduce resistance and increase cadence 5 to 10 rpm. 30 secs easy recovery between the 2 minute efforts
5 mins steady riding
6 x 1 minute hard riding (faster and 1 gear harder than 2 mins effort) with 30 secs easy in between each.
10 mins cool down