If you are looking for that one session which covers all areas of your fitness this is the one. It will take around 2:45 – 3 hours to complete and warning: It’s not easy!

Warmup

Warm up for 20 minutes gradually raising your pace to the bottom of zone 3.

Main Session

Part 1

Once fully warmed up perform 4 maximum 1 minute sprints with 1 minute rest in-between. Now spin easy for 10 minutes with the focus on full recovery. Once recovered from the 1 minute efforts it’s time to add some serious fire power to your engine.
1 minute MAXIUMUM sprint
1 minute rest 1 minute MAXIUMUM sprint
1 minute rest 1 minute MAXIUMUM sprint
1 minute rest 1 minute MAXIUMUM sprint
1 minute rest

Part 2

Start off with 4×10 minute zone 4 efforts with 10 minutes easy riding in-between.
10 minute zone 4
10 minutes easy 10 minute zone 4
10 minutes easy 10 minute zone 4
10 minutes easy 10 minute zone 4
10 minutes easy

Part 3

Finish off the session with a 45 minute sweet spot block. Sweet spot is 88-92% of your current threshold. Once complete have a short warm down and re fuel.

This weeks #GetFastFriday is dedicated to Tony Martin. We hope he has a speedy recovery after his crash yesterday.