A workout like no other. Strength training on the bike.
Four 4 minute efforts followed by four 2 minute efforts.
Each effort is spent half stand half seated. The key is to maintain the standing resistance when you sit down.
After you have found the 'right' resistance out of the saddle, you must sit down and finish each effort.
The first significant thing you should notice, if you have not deliberately and consciously done this before, is that at slower cadences and higher resistance, you are forced to work to achieve a more complete pedalling circle. You have to pull up as well as push down, and transfer the load more effectively across the top and bottom of the pedal stroke, recruiting more muscle groups and fibres than you would with lighter workloads. It is important you develop this riding style and train the muscle groups in the correct timing of the action to develop their endurance strength and maximise muscular efficiency.

The immediate temptation when you sit down is to change down your resistance, but if you are working on developing your muscular strength it is best to stay ‘over-geared’ so you are uncomfortable. With added force through the legs, it is important to try to maintain light to moderate contact on the handlebars while focussing on holding your body still, and keeping your knees in line with your pedals. You may notice you are pulling lightly on the bars on the same side as the leg down stroke, but this should be ‘balancing’, without causing any ‘rocking’ or ‘nodding’ through your torso.

Enjoy!