- Warmup 15 minutes
- 5 x 20 sec spin ups (High cadence) 40 sec rest
- 15 min steady effort: This is similar to your tempo run. Concentrate on a good fluid pedal stroke. Cadence around 90-95 rpm
- 6 x 30 sec one legged drills. To perform a one-footer, remove one cleat from the pedal and rest that foot safely on the frame of the trainer. Concentrate on 30 seconds of smooth, fluid circles using just one foot. Switch feet and take two minutes of easy spin with both feet as recovery
- Cool down 15 min
Friday: Ladder
- Warmup 15 minutes
- 5 x 20 sec spin ups (High cadence) 40 sec rest
- Ladders of 4/8/12/8/4 of hard effort. Work on keeping the cadence high with fluid pedal strokes. 2 min recovery in between each effort
- Cool down 10 minutes
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