Tuesday, January 21, 2025, 50-Minute Training Session

This 50-minute session is designed to boost your cycling performance and endurance.

1. Warm up: 10 minutes. Focus on smooth pedalling to get your muscles ready and your heart rate up.
2. Hard Intervals: 5 x 1 minute hard with 1-minute active rest between. (10 minutes) Push yourself during these intervals to build strength and speed.
3. Ramp Down: 2 sets of ramp down. There is no rest during this 9-minute set:
   • 3 minutes as hard as you can
   • 3 minutes difficult intensity but not maximum effort
   • 3 minutes sustained effort This segment will test your endurance and ability to maintain different levels of intensity.
4. Rest: 3-5 minutes between the two sets. Use this time to recover and prepare for the next set.
5. Cool down: 10 minutes. Gradually reduce your intensity to bring your heart rate down and aid in recovery.

Additional Tips:

• Stay hydrated throughout your session.
• Ensure your bike is properly adjusted for comfort and efficiency.
• Listen to your body and adjust the intensity as needed.

Incorporate this training session into your routine to see improvements in your cycling performance. Happy riding!