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 begin to work on your ability to ride at race pace and improve your FTP.

Flat road races require the ability to ride at or near your Threshold for long periods of time.  This workout aims to increase your FTP to help you go faster.

Warm Up:

20 minutes of zone 2 riding.

Main Set:

Today you will perform 2 25 minute reps of Zone 4 riding.  This is at or just below your FTP.  Use a cadence of 90-100rpm for these intervals.
Recover for 5 minutes between intervals by riding in Zone 1.
Following your second 5 minutes recovery do a final 10minute interval of Zone 4 riding.  Again aim for a cadence of 90-100rpm.

Recover for 5 minutes then finish workout with Zone 2 riding to loosen the legs

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.