Tips for a successful ride:

• Pacing is important when doing multiple sets of VO2 work.

• The first two blocks help get the legs warmed up to handle the harder interval efforts that follow.

• The ride focuses on 3 sets of 5X1 VO2 work

• Keep within at 120% VO2 range for each interval. (ROBBIE- can you clarify this)

• 85-90 RPM is a good cadence for each interval

• Keep your pedal strokes nice and smooth during each interval by using you legs and not your body weight.