This week: Tempo Ride with Threshold Ramp
Tempo ride with threshold ramps - working primarily on your endurance and aerobic power, with the addition of a ramp to also include fatigue resistance. Starting working again on that base fitness ready for the new season.

Warm Up: Build up your heart rate gradually over the 10 minutes. Cadence should be up over 85rpm to get your heart rate going, so select a relatively easy gear.

Main Set: 3 x 5 mins at tempo with a cadence of 80-90rpm, plus a ramp up to threshold at the end of each block - 4x1 minute steps. Changing the cadence with each ramp.

In the first and third ramps, the cadence decreases each minute, working on smooth pedal stroke and using your muscles to push and pull the pedals. Start at 75-85rpm and work downwards to 60-70rpm in the last 1 min effort at threshold. In the second ramp we pick up the leg speed each minute, making sure to keep the core engaged and the body stable and not bouncing around in the saddle. Start at 80-90rpm and finish at 95-105rpm in the last minute - using our cardiovascular system here.

5 min recoveries in between the blocks of effort (ride easy).

Cool Down: 10 minutes easy riding - gradually reduce power, cadence and HR over the 10 mins