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 time. So put on some music and enjoy! You might even find one of our DSs on the road to chat with.

Session : 3x3 VO2 Max Effort + Spiked SS & z2

Mixed interval session focusing on VO2 intervals and a block of spiked sweet spot.

Start with 5 mins spinning easy, 5 min ramp to threshold and then 6 mins Zone 2, spinning at 85+rpm. You should be fully warmed up before we start our intervals.

The first block is 3x3 mins at VO2 max. Natural cadence throughout, keep pedalling smooth and steady. Recover for 3 mins between each effort.

6 minute block at zone 2 spinning at 85+rpm.

12 minute block of spiked sweet spot - 2:50 at sweet spot and 10s fast leg, high power spikes at the end of each 3rd minute.

Spin easy to cool down for 8 mins at the end.