warm up easy 20min, 4x ( 30sec right leg only/30sec both legs/ 30sec left leg only) when single leg pedalling let the unlclipped leg just hang unsupported, smooth circles with the pedalling leg.
Then in a easy gear and no tension:2min 90pm, 1:30 95rpm, 1min 100rpm, 45 sec 105rpm, 30sec 110rpm, 45 sec 100rpm, 1min 95 rpm, 1:30 95rpm, 2min 90rpm. then cool down easy for 10min to finish.

warm up easy 20min, 4x ( 30sec right leg only/30sec both legs/ 30sec left leg only) when single leg pedalling let the unlclipped leg just hang unsupported, smooth circles with the pedalling leg. Then in a easy gear and no tension:2min 90pm, 1:30 95rpm, 1min 100rpm, 45 sec 105rpm, 30sec 110rpm, 45 sec 100rpm, 1min 95 rpm, 1:30 95rpm, 2min 90rpm. then cool down easy for 10min to finish.

Notes: Goal: To speed the recovery process by riding at an easy pace at low resistance on flat terrain. Benefits include increasing blood flow to the muscles to help remove muscle soreness, reducing free radical build-up that cause muscle stress and damage. Studies have shown that active recovery at an appropriate pace leads to faster recovery than complete rest. How to do it: Recovery rides should be between 30-120 minutes in length on flat to rolling terrain. Keep your pedal speed slower than normal, staying in a light gear to keep resistance low. Heart rate must also remain low even if you hit any hills, just slow down and use your gears to keep the resistance low. The key to recovery rides is to ride just enough to engage the active recovery process but not long or intense enough to induce a training stress upon yourself. This is a workout that you will use during all your training periods. Even though the temptation is there to vegetate on the couch the day following a tough workout, use RR as an active recovery workout to jumpstart the process of repair and regeneration.

Goal: This is one of the primary workouts for building an aerobic energy system that will increase your endurance capabilities. Expected benefits include: Increased size and strength in slow-twitch muscle fibers. Increased stroke volume from your heart.

warm up easy 20min, 4x ( 30sec right leg only/30sec both legs/ 30sec left leg only) when single leg pedalling let the unlclipped leg just hang unsupported, smooth circles with the pedalling leg. Then in a easy gear and no tension:2min 95rpm, 1:30 100rpm, 1min 105rpm, 45 sec 110rpm, 30sec 115rpm, 45 sec 110rpm, 1min 105 rpm, 1:30 100rpm, 2min 95rpm. then cool down easy for 10min to finish.

warm up easy 20min, 6x ( 30sec right leg only/30sec both legs/ 30sec left leg only) when single leg pedalling let the unlclipped leg just hang unsupported, smooth circles with the pedalling leg. Then in a easy gear and no tension:2x (2min 100rpm, 1:30 105rpm, 1min 110rpm, 45 sec 115rpm, 30sec 120rpm, 45 sec 115rpm, 1min 110 rpm, 1:30 105rpm, 2min 100rpm.) between sets take 10 min easy. then cool down easy for 10-20min to finish.

warm up easy 20min, 6x ( 30sec right leg only/30sec both legs/ 30sec left leg only) when single leg pedalling let the unlclipped leg just hang unsupported, smooth circles with the pedalling leg. Then in a easy gear and no tension:2x (2min 100rpm, 1:30 105rpm, 1min 110rpm, 45 sec 115rpm, 30sec 120rpm, 45 sec 115rpm, 1min 110 rpm, 1:30 105rpm, 2min 100rpm.) between sets take 10 min easy. then cool down easy for 10-20min to finish.