This weeks session is brilliant for Improving your body’s ability to produce lactic acid. As the efforts are performed on a climb you are still forced to work in the 40 second recovery period, rather than freewheeling on the flat. Building the neuro-muscular pathways required for perfect pedalling.

20-40-climb Warm up for 20-30 minute’s gradually building your pace from zone 1-3. In this warm up find a climb long enough to perform a 5 minute effort. I want you to split the climb up in to 5 sections the following way.

Repeat 3 Times with a rest after each set

20 seconds SPRINT
40 seconds easy
20 seconds SPRINT
40 seconds easy
20 seconds SPRINT
40 seconds easy
20 seconds SPRINT
40 seconds easy
20 seconds SPRINT
40 seconds easy
Stop and rest to recover at the top then freewheel back down the same side. You should aim to perform three sets in total.