Approach this advanced-level workout as fresh as possible and avoid doing after a long/hard run. Prepare yourself for sore legs the next day. If this is the case, just swim, spin or do a recovery run.
For this session you’ll need: bike, bike shoes, bike kit/clothing, turbo trainer, towel, water/electrolyte drink, powermeter/bike computer.
Winter warmer
Warm-up
10mins high cadence spin.
Main session
2 x 12mins, building effort every 4mins from easy to moderate to strong; 3mins easy between. Then 3 x 3mins, holding strong effort/intensity; 2mins easy between.
Cool-down
5mins flush.
Main benefits
Performance benefits
Being able to hit and hold top-end bike power is vital for boosting bike fitness and strong bike performance. When done consistently, this session will help build a solid foundation through the winter that you can build on into the spring.
Mental benefits
Riding at or near your maximal effort is going to sting, so you need to prepare your mind as well as your body. Focus on pedalling, breathing and posture to help keep you on it.
Physiological benefits
The two 12min intervals should begin at a smooth and steady intensity, gradually increasing to a strong effort in the final 4mins. Aim to then hold this effort/intensity throughout the 3min intervals.
Not only does this help boost aerobic endurance, but it also helps build top-end power and bike-specific strength. Stay mindful of your pedalling technique and keep cadence high in the recovery periods.
If done properly, your quadriceps, glutes and hamstrings will feel heavy and fatigued by the end of the session. Stay seated throughout.
Adapt for Ironman
Extend the warm-up to 30mins, building every 5mins. Extend the 3 x 3min intervals to 4 x 6 or 8min intervals, keeping effort/watts strong and consistent throughout each interval.
For lots more sub-1hr sessions head to our Training section