Another one of our favourite indoor training workouts. This video will guide you through a series of Time Trial efforts that will help you build strength and improve your average speed on longer rides. Its ideal for recreational riders and racing cyclists that want a great hour long session. This workout will help you in all aspects of your cycling. Ideal for building good aerobic capacity, improving plasma volume, increasing mitochondrial enzymes, increasing V02MAX and converting type IIb muscle fibres to type IIa. This workout is a very efficient use of your training time.

  • Indoor training video for training on your indoor trainer training
  • Includes narrative on proper pedalling technique and timing for intervals
  • Approximately 50 minutes long
  • View online or download HD, SD and Mobile Versions
  • Compatible with all modern smartphones and mobile devices, computers and smart TV’s
  • Compatible with most smart trainers and training software including Zwift and TrainerRoad and Garmin bike computers
  • Get instant download after ordering


  • Online video to stream to your mobile or computer
  • Downloadable high definition, standard definition, and mobile indoor training video
  • Detailed PDF timings sheet
  • Description of heart rate and power zones
  • Zwift training workout file (.ZWO)
  • TrainerRoad training workout file (.MRC)
  • Garmin training workout file (.FIT)