For those that wish to keep up the routine, the session (adapted for turbo trainer) is as follows:
Warm up: Easy spin for 20mins
- Seated effort with a cadence of 55-60 for 6mins in a big gear trying to keep your upper body really still.
- Increase the cadence to do a 90 seconds really high cadence effort that really tests your heart and lungs.
- Easy spinning for about 9 mins.
- Repeat this 5 more times.
Cool down: Easy spin for 20mins
If people would still like to head out and do this session outdoors, email me at email@example.com and I’ll put ye in touch and can recommend a number of suitable hills.