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SESSION FOCUS
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The aim of this session is to build basic endurance with a focus on becoming stronger and more comfortable in the aero position. An off-bike warm-up to activate glutes, cadence and position changes to stimulate technique and keep you supple. We are targeting just above LT1 where slow-twitch muscle fibres are maximally recruited.
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PRE-RIDE:
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10-Minute Glute Activation
1. Glute Bridge, 2 x 15
2. Fire Hydrants, 10-12 each side
3. Banded Lateral Walks, 10-12 steps each way
4. Single-Leg Deadlift, 8-10 each side
5. Standing Kickbacks, 10-12 each side
Optional Finish, Pogos and 3-5 explosive skips or hops.
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Warm up
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15min easy build
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Main set
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4min intervals in L3a


-Head low, eyes forward – Tuck the chin toward the stem but keep eyes up to see the road.
-Shoulders to ears – Shrug slightly to narrow the frontal area and reduce drag.
-Relax upper body – Stay loose through the neck, jaw, and shoulders to avoid tension.
-Pedal smooth and steady – Maintain consistent pressure and cadence without rocking the hips.

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Easy to finish
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