Fw: Training this week

Hey Team

This week is a progression from last week's program. This week we are stepping up our threshold work on the climb and the flat

Hill session

• Warm up 20mins and build to 80% effort.
  
  
• Complete 1 km efforts @ 80% effort (only) cadence 60 to 80RPM. Easy gear, descend
  
  
• Complete 1 x 250m 100% efforts with 250m recovery still climbing repeat until top of climb
  
  
• 5mins spinning on flat
  
  
• Repeat set x 3
  
  
• Easy spin home cadence 90RPM @ 60% effort
  
  

Threshold session

• Warm up 20mins and build to 80% effort.
  
  

·         Complete 10mins @ 80% effort cadence 100RPM ( can be in groups rolling paceline ) with last 2 mins @ 100% effort

·         Repeat x 3 with no recovery between 10min efforts

·         5min recovery

·         Complete 5 x 15sec sprints with 45sec recovery to finish session

Easy spin for rest of ride.

Good luck team

Gilly