Steady ride however slowly build through your zones towards the end of the ride into 3 maximal sprints to get you in tip top form and not feeling so lethargic.

2 mins Zone 3
2 mins Sweetspot
1 min Zone 4
1 min Zone 5
2 mins Zone 1
2 mins Zone 2 include 3 x 6s maximal sprints
5 mins Zone 1 Cool Down

The aim of this ride is to start to stress the aerobic system over a period of increased time but whilst remaining strict and ensuring your hr stays low throughout the ride.

Base training is the name given to the training that teaches your body to utilise oxygen as efficiently as possible. Base training rides are typically long and steady, undertaken at a moderate intensity which allows your body to make the necessary adaptations. Winter, therefore, is the perfect time to build you base.

Warm up sufficiently through a slow ramp up in cadence reaching 100 rpm over a 14 min period with 2x 1 min rest periods within.

Main session - aerobic base steady paced ride keeping in hr/power z2 throughout.

Cool down in the final 6 mins

Warm up - 8 mins slowly raising the cadence from 90rpm to 100rpm up to the 6 min point then a steady 2 mins at 93rpm z2 hr.

Main set -

20 min at between 89-93% hr (Sweetspot)
4min @ z2 55% hr
20 min at between 89-93% hr (Sweetspot)


Recovery for 8 mins z1-2 concentrate on high cadence (92rpm-97rpm) Ensure you are using the full pull up and push down motion

The aim of a fasted ride is to teach your body to utilize fat as its primary energy source, therefore it is key that 8 hours prior to this session you don't consume food and only drink water. This session is best done first thing in the morning maybe on a turbo or road. Ensure you have spare food for post ride a protein drink.

I personally do this ride and go fasted for 45mins then start to consume food whilst spinning back home at low z2 pace.

This is an intense little session that is perfect for the turbo. It simulates a scenario where you break away, get caught and then follow another move immediately after.

It will develop your capacity to buffer lactate and enable you to follow more moves in a race scenario, increasing the chances of going with the right one.

A toughy!

A bit of a twist on the classic 3 lots of 10 minute intervals.

Start the interval with a 30s 'long sprint' simulating an attack in a race!

Then hold 85% of FTP for the next 9 minutes and finish with a 20 second all out sprint!

Recover for 10 minutes between intervals and repeat 3 times!

Warm up:
10-15 minutes at Z1/2.

Main set:
6x 1 minute repetitions at 110+ rpm with 5 minute recoveries. Aim to stay seated and in zone 2. Control your upper body to prevent bouncing out of the saddle.

Warm down:
Finish off the ride with Z2 for approximately 1-1.25 hour's riding.