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SESSION FOCUS
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This session aims 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 the upper end of Zone 2 around LT1 where slow-twitch muscle fibres are maximally recruited.
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PRE-RIDE:
10-Minute Glute Activation (Pre-Ride)
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.
WARM-UP:
15 min progressive
MAIN SET:
3min full aero tuck. at 75% + 1min relaxed

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Warm up
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15min easy build
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Main set
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4-minute intervals in L2
1min low cadence
1min high cadence
2min choice cadence with best aero tuc!!!!

-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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