It's always good to do a little bit of high intensity work. This is a short simple intro into High Intensity Interval Training (HIIT). Ride for roughly 15 - 25 minutes to warm up. Then do 6 x 30 seconds, seated maximal sprints. Start each effort from speed of roughly 26 - 28 km/hr, big chainring, halfway down the cassette. You can also do these sessions on a local hill. Recovery time between each effort is 4 and a half minutes.

Note: this won't be enough time to recovery fully, so it will get harder. General riding pace to finish.

This session simulates riding across to a break or going long in a sprint finish.

SubTHR or Sweetspot sessions are the bread and butter of most endurance athletes.
The aim of this session is to tap into that aerobic system, not to exhaust yourself. While knowing your FTP is handy for this session, it is not necessary. If you follow the common sense guide below you will be fine. Once you've done a few of these sessions, you should be able to do the session by feel.

4 x 9min subT with 5 min recovery between each effort

Power: 85 - 90% FTP
HR: 80 - 90% THR HR
RPE: 6 out of 10

You should still be able to breath regularly. Recommended Cadence is 90 - 95 rpm. Go out to a flat road or track where you won't get stopped by traffic lights or intersections. Alternatively, use a home trainer.

It's always good to do a little bit of high intensity work. This is a short simple intro into High Intensity Interval Training (HIIT). Ride for roughly 15 - 25 minutes to warm up. Then do 8 x 30 seconds, seated maximal sprints. Start each effort from speed of roughly 26 - 28 km/hr, big chainring, halfway down the cassette. You can also do these sessions on a local hill. Recovery time between each effort is 4 and a half minutes.

Note: this won't be enough time to recovery fully, so it will get harder. General riding pace to finish.

This session simulates riding across to a break or going long in a sprint finish.

We are going to reduce the rest by one minute. 4 minutes rest between the intervals now. As an optional extra you can do a sprint at the end of the last effort.
SubTHR or Sweetspot sessions are the bread and butter of most endurance athletes.
The aim of this session is to tap into that aerobic system, not to exhaust yourself. While knowing your FTP is handy for this session, it is not necessary. If you follow the common sense guide below you will be fine. Once you've done a few of these sessions, you should be able to do the session by feel.

4 x 9min subT with 4 min recovery between each effort

Power: 85 - 90% FTP
HR: 80 - 90% THR HR
RPE: 6 out of 10

You should still be able to breath regularly. Recommended Cadence is 90 - 95 rpm. Go out to a flat road or track where you won't get stopped by traffic lights or intersections. Alternatively, use a home trainer.

It's always good to do a little bit of high intensity work. This is a short simple intro into High Intensity Interval Training (HIIT). Ride for roughly 15 - 25 minutes to warm up. Then do 10 x 30 seconds, seated maximal sprints. Start each effort from speed of roughly 26 - 28 km/hr, big chainring, halfway down the cassette. You can also do these sessions on a local hill. Recovery time between each effort is 4 and a half minutes.

Note: this won't be enough time to recovery fully, so it will get harder. General riding pace to finish.

This session simulates riding across to a break or going long in a sprint finish.

Anywhere between 45 min to an hour is fine.

2 Sets of 4 Sprints: Each Sprint is 5 min apart and there is 10 minutes between each set. Start all sprints between 27 - 30 km/hr.

15 minutes general riding pace to warm up

Set 1:
3 x 8 seconds (53/52 x 14T Gearing)
1 x 10 - 12 seconds (53/52 x 14T Gearing)

10 min

Set 2:
3 x 8 seconds (53/52 x 13T Gearing)
1 x 10 - 12 seconds (53/52 x 13T Gearing)

10 - 15 min general riding to finish

Note: Having a target wattage and HR is not useful for this session. Sprinting is a 10/10 effort, do not change gears during the sprint!