Ride Overview

• 10 minute warm up

• After the warm up pick a place at 85-100% at a cadence of your choice. This will be the base for the workout.

• The 5-minute interval at 85%

• 3 interval sets that include two segments of a six-minute double ramp 80-90-100 each for one minute.

• The first interval set is in the saddle, the second interval set experiments with being in and out of the saddle and the third interval set at 85-100% starting in a hard gear and easing a gear each minute. The last-minute bumps up the cadence.

• Then 2 sets of 6 minutes at 90% with a cadence of 85. The second set experiments with power 85% for the first two minutes and then X% for the last four minutes.