Notes
Interval hill training session - 1min on level 3, 1min on level 4 followed by 20mins on level 5 @ 18.6mph &105+rpm then 4 x 2mins standing reps on level 13 @ over 21mph with 2min recoveries on level 5 @18.6mph, 2x1min seated rep on Level 13 @ 21+mph with 1min recovery and 4 mins on level5 to finish.