Steady aerobic ride with 6 x 10s MAX sprints at the end. 3 - 5 min recovery between efforts, your HR should drop to the middle of Zone 2 or lower before the next sprint. Practice gear selection and staying a low as possible while sprinting.

Technique is free - standing/ seated - find out what gets you max power and max speed!

For the warm up and cool down, maintain high rpm and low load, gradually tapering up (down) from the main set. Stretch well afterwards.

Steady aerobic ride. It should be easy to hold a conversation, but the miles will still fly by. Keep cadence high 90 - 115 rpm.

Ensure you warm up gradually with high rpm - 100+. Build from low power up to Zone 2 toward end of warm up.

Cool off for full 10 min, again high rpm and low load. Stretch well.

An aerobic ride with L3 cadence sets in the middle. 2min low rpm/ 2 min high rpm for 10 min set.

Focus on smooth pedal stroke and making power the whole way round when at low rpm.  Power Everywhere!

Keep the cadence high for all other parts of the ride, 95-110 rpm.

Most of this workout is L2, but do 4 x 6 min hills at L3. Keep the cadence high on the hills, 75 - 100 rpm. Consider switching to lighter gears if this cadence cannot be achieved.

Steady aerobic ride with 6 x 10s MAX sprints at the end. 3 - 5 min recovery between efforts, your HR should drop to the middle of Zone 2 or lower before the next sprint. Practice gear selection and staying a low as possible while sprinting.

Technique is free - standing/ seated - find out what gets you max power and max speed!

For the warm up and cool down, maintain high rpm and low load, gradually tapering up (down) from the main set. Stretch well afterwards.

This test must be done at maximum intensity, however you must also pace yourself so the last 15min is as 'strong' as the first. 

Hold yourself back for the first 5 min then build into the max effort pace.  Ensure you are well rested, not sick, and no caffine prior.

Do this on a quiet hill, 4-10% gradient, that isn't affected by wind too much. Start at a reference point and record your finishing point. This will be a gauge for your progress in later tests.