Notes
Anaerobic Intervals - build power and fitness.
4 Mins Easy
30 Seconds VERY HARD.
x 8-10 sets
The work set should be VERY hard, you should only just make it through each. Make sure you have a good clear run of road. This can also be done on a trainer or on a spin bike at the gym.
MBG - 8 sets. Couldn't get same spin intensity that I can on the spin bike at gym but stayed in tri bars.