10 min easy pedaling then 5 min progressive warm up starting at general riding pace and finishing at breakaway pace. Be careful to get to the final intensity in the last minute. Increase the difficulty slowly. This effort is only to warm up.

Ride easy for 3 minutes.

Then do 5 x 30 second seated efforts with 30 seconds easy pedaling. If you know your FTP the intensity should be 120 - 130 % FTP. But if you don't don't stress its the sort of session where you can do it on feel. Treat each effort as an attack in a race. You'll find out what is a feasible intensity after the first set of efforts.

Take 3 minutes easy pedaling and then repeat the 30/30s 3 - 4 more times depending on how you feel. This is a super hard session. Good luck!

In my opinion, the best way to get better at racing is to race more! Every race is a learning opportunity, you can always try new things. Maybe try a break away, try to catch the sprinters off guard and go with a lap or two to go or perhaps you could save you energy for the sprint.

Try enough things, enough times and you will get a feel for what you are good at and not good at. Use that knowledge to refine your race strategy. And every time you move up a grade start the process again. If the race is cancelled, then feel free to either repeat a session from earlier in the week. Or go for a 2 - 3 hour ride with your mates or on your own. Go on an adventure.

10 min easy pedaling then 5 min progressive warm up starting at general riding pace and finishing at breakaway pace. Be careful to get to the final intensity in the last minute. Increase the difficulty slowly. This effort is only to warm up.

Ride easy for 3 minutes.

Then do 5 x 40 second seated efforts with 20 seconds easy pedaling. If you know your FTP the intensity should be 120 - 130 % FTP. But if you don't don't stress its the sort of session where you can do it on feel. Treat each effort as an attack in a race. You'll find out what is a feasible intensity after the first set of efforts.

Take 3 minutes easy pedaling and then repeat the 40/20s 3 - 4 more times depending on how you feel. This is a super hard session. Good luck!

In my opinion, the best way to get better at racing is to race more! Funny that! You will get a little stronger every time but more importantly you will get a better at riding in close proximity to your competitors. Every race is a learning opportunity, you can always try new things. Maybe try a break away, try to catch the sprinters off guard and go with a lap or two to go or perhaps you could save you energy for the sprint.

Try enough things, enough times and you will get a feel for what you are good at and not good at. Use that knowledge to refine your race strategy. And every time you move up a grade start the process again. If the race is cancelled, then feel free to either repeat a session from earlier in the week. Or go for a 2 - 3 hour ride with your mates or on your own. Go on an adventure.

10 min easy pedaling then 5 min progressive warm up starting at general riding pace and finishing at breakaway pace. Be careful to get to the final intensity in the last minute. Increase the difficulty slowly. This effort is only to warm up.

Ride easy for 3 minutes.

Then do 5 x 40 second seated efforts with 20 seconds easy pedaling. If you know your FTP the intensity should be 120 - 130 % FTP. But if you don't don't stress its the sort of session where you can do it on feel. Treat each effort as an attack in a race. You'll find out what is a feasible intensity after the first set of efforts.

Take 3 minutes easy pedaling and then repeat the 40/20s 4 more times depending on how you feel. This is a super hard session. Good luck!

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!