Every Thursday our Training Members are guided by coach Helen Bridgman. In case you missed it or want to have a taste of what and how we train, we are making our workout available every Friday, with no lead. So put on some music and enjoy! You might even find one of our DSs on the road to chat with.

Session : 3 x 13 x 30:15s @115%

Warm up: 6 mins easy followed by 5 mins of 30s on and 30s off - fast legs (over 110rpm for the power burst, spin easy when ‘off’). 3 minutes spinning easy before we start the workout.

Workout - 9.5 min blocks
30:15s - so 30s on and 15s off repeated 13 times in each block. Aim for over 85rpm for 30s, spin light for 15s as a micro rest before going again.

Recover for 5 minutes riding easy before you repeat 2 more times.

Cool down for 10 mins to finish.

This session is best done with ERG mode off so you can control the power. If you find it too easy, you can push harder for each 30s effort.You want to aim for an intensity you think you will just be able to sustain for the total duration of the session. If you are close to dying towards the end, but able to get through the last cycles of each block (without big power drops), you have picked the right power!

Aim for a good percentage of your HR to be around 90% of your maximum for the work blocks, so this should feel hard!

Continuing working on increasing VO2 max as well as improving FTP with these sessions.