Description

This simply involves 20 min of alternating between 30 secs spinning at 100 RPM+ and 30 secs spinning at a slightly lower cadence. The session improves your ability to spin using small gears with high cadence. Keep the heart rate in the base training zone – below 80% MHR.

  • Indoor training video for training on your indoor trainer training
  • Includes narrative on proper pedalling technique and timing for intervals
  • Approximately 40 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

Includes:

  • 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)