Biking

#1.

• 15 minute warm up
• 5 x 5 minutes at quick pace with 1 minute recovery between
• 15 minutes in low cadence (hard gear). Put in big gear and add some tension and get into your aerobars and pedal slowly. It should feel like your brakes are on
• 5 x 2 minutes spin fast with 30 seconds easy spin between. Spin pretty quick, but not like a madman – find a groove.
• 10 minute easy spin cool down

#2.

• 10 minute warm up
• 5 minute spin fast
• 5 minute big gear
• 5 minute spin fast
• 10 minute big gear
• 5 minute spin fast
• 15 minute big gear
• 5 minute spin fast
• 10 minute cool down

#3.

• 15 minute warm up
• 30 minutes at fastest pace you can without killing yourself
• 15 minute cool down

#4.

• 10 minute warm up
• 5 minute spin fast
• 5 minute big gear
• 5 minute stand up
• 5 minute cruise
• Repeat these as many times (4) as you would like
• 10 minute cool down