Time Trial efforts to build strength for improving average speed on longer rides. 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. This workout also include a over threshold lift at the end of each effort to improve the quality of this workout and make it ideal for all cyclists wanting to improve their speed. Effort intensity – Five Stars – Very Hard

  • Indoor training video for training on your indoor trainer training
  • Includes narrative on proper pedalling technique and timing for intervals
  • Approximately 55 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)