building on your sprint workouts in Base 3 this workout is designed to increase your sprint power and technique.
This workout is designed to help you deal with repeated fast acclerations out of corners on a crit circuit.

Warm up:

20 minutes of Zone 2 riding using your preferred cadence.

Main set.

From a rolling start, select a gear that you means you will start your sprint from a cadence of around 90rpm.  Perform a maximum effort sprint for 10 seconds.  Focus on getting low over those bars and driving the bike forwards.

Recover for 4 minutes with Zone 2 riding building to be ready to sprint again.
 repeat 5 times


After Sprint intervals continue Zone 2 riding to work on your Endurance.

Towards the end of the workout repeat the sprint efforts again.
From a rolling start, select a gear that you means you will start your sprint from a cadence of around 90rpm.  Perform a maximum effort sprint for 10 seconds.  Focus on getting low over those bars and driving the bike forwards.

Recover for 4 minutes with Zone 2 riding building to be ready to sprint again.
 repeat 5 times


Cool down with 10 minutes of Zone 1 riding.

Endurance Ride today.  The goal here is to get miles in the legs and enjoy the ride. These rides are best done with company, but non-competitive company.  If the pace is too high to keep in Zone 2 drop off the back and do your own ride.

Warm up with 20minutes of lower Zone 2 riding.

Main set

Stick to Zone 2 throughout ride.  Effort can be towards top end of Zone 2.  For climbs effort may rise out of Zone 2 but do not try to push up the climbs, take them easy and spin the legs.

The goal of this workout is to increase your VO2max. This basically means increasing your absolute top climbing speed to allow you to better follow attacks on longer climbs. 

Warm Up:
 20 minutes of Zone 2 riding using preferred cadence.

Main Set;

3 reps of 3 minutes working in Zone 6.  Use your preferred cadence to ensure you stay in the zone.

Recover for  3 minutes of Zone 1 riding, spinning the legs to remove lactic acid.

Continue workout with Zone 2 riding to loosen legs off and continue to work on endurance.

Cool down with 10 minutes of Zone 1 riding.

Endurance Ride today.  The goal here is to get miles in the legs and enjoy the ride. These rides are best done with company, but non-competitive company.  If the pace is too high to keep in Zone 2 drop off the back and do your own ride.

Warm up with 20minutes of lower Zone 2 riding.

Main set

Stick to Zone 2 throughout ride.  Effort can be towards top end of Zone 2.  For climbs effort may rise out of Zone 2 but do not try to push up the climbs, take them easy and spin the legs.

Endurance Ride today.  The goal here is to get miles in the legs and enjoy the ride. These rides are best done with company, but non-competitive company.  If the pace is too high to keep in Zone 2 drop off the back and do your own ride.

Warm up with 20minutes of lower Zone 2 riding.

Main set

Stick to Zone 2 throughout ride.  Effort can be towards top end of Zone 2.  For climbs effort may rise out of Zone 2 but do not try to push up the climbs, take them easy and spin the legs.

The goal for todays ride is to enjoy a ride with friends.  After spending the week training hard have some time to enjoy your riding.

Only rules are no racing.

building on your sprint workouts in Base 3 this workout is designed to increase your sprint power and technique.
This workout is designed to help you deal with repeated fast acclerations out of corners on a crit circuit.

Warm up:

20 minutes of Zone 2 riding using your preferred cadence.

Main set.

From a rolling start, select a gear that you means you will start your sprint from a cadence of around 90rpm.  Perform a maximum effort sprint for 10 seconds.  Focus on getting low over those bars and driving the bike forwards.

Recover for 4 minutes with Zone 2 riding building to be ready to sprint again.
 repeat 5 times


After Sprint intervals continue Zone 2 riding to work on your Endurance.

Towards the end of the workout repeat the sprint efforts again.
From a rolling start, select a gear that you means you will start your sprint from a cadence of around 90rpm.  Perform a maximum effort sprint for 10 seconds.  Focus on getting low over those bars and driving the bike forwards.

Recover for 4 minutes with Zone 2 riding building to be ready to sprint again.
 repeat 5 times


Cool down with 10 minutes of Zone 1 riding.