Tuesday morning bike trainer session

This morning was an amazing workout. We had a warm up a 15 minutes in which consisted of four minutes at zone two and then one minute gradual build to 100% at the cadence of 95.

The main set consisted of 3 x 3 minutes at the first minute you start at 95%, the second minute at 105%, the last minute at 110 - 120%. You had a three minute recovery between sets. However, after the 3 x 3 you had six minutes nice and easy.

You had two rounds and after you did both rounds we had 30 seconds breakaways followed by a the recovery you had a total of eight in which the evens work out of the saddle and odds were out of the saddle. Followed by a five minute cooldown.