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#1416
JB
Participant

Short power session
Focus on effort/ recovery varying work:rest ratio. These are a bit more interesting than simple 15/15 or 30/30 because you have to pay more attention to the stopwatch and your body doesn’t get used to the same work and rest.

Usual 15 mins warm up

The in race size gear (big ring x 16, 15 or 14T), resistance 1/3rd (3/10) in saddle, hands on drops

15 seconds hard effort at 110-120+ rpm, 45 secs rest slow or back pedal (same gear and resistance)
20 secs hard, 40 secs rest
25 secs hard, 35 secs rest
30 secs hard, 30 secs rest
45 secs hard, 15 secs rest
60 secs hard
3 mins recovery in an easy gear,

Repeat 2 or 3 times more
4 or 5 mins recovery after last set then in same gear and resistance as earlier
20 secs flat out in saddle, 20 secs rest x 6 efforts. You should not have the energy to do another set of these!

Cool down for 10 mins

This workout can be varied once you have done this first one a few times to go up 15/45, 20/40, 25/35, 30/30, 45/45, 60/60 and then back down 45/45, 30/30 etc 4 mins recovery and do 2 or 3 sets only.

JB