This workout is about approaching each two minute event as a completely seperate event.
The first 4 efforts are sub-maximal efforts, meaning you go hard whilst still holding something back. These efforts are about preparing yourself physically and mentally for the maximal efforts to come.
The fi...

This workout consists of two 15 minute efforts. Each effort is made up of three 5 minute builds from easy through to very hard.

2 minutes Easy.
90 seconds Moderate.
60 seconds Hard.
30 seconds Very Hard.
Repeated 3 times.

This workout is all about committing to an all out 30 seconds effort an...

High Intensity Interval Training is dependant on the variable of intensity being high. You have to work hard. REALLY hard for short periods of time.
This workout is broken into three rounds.
Each round consists of ten 30 second efforts.
30 seconds On
30 seconds Off
repeated 10 times.
Then 2 mi...

Today we are riding in a group of 10, in what cyclists refer to as a Paceline.
In a Paceline, everyone lines up behind the first rider, who drives the speed. The riders then rotate when the front rider pulls off to the side and drifts to the back of the line. The next rider then surges to take up...

We have three rounds of 120 second ladders.
Each round consists of seven minutes of hard work broken down into six efforts.
20,40,60,80,100,120 seconds, with a 20 second recovery between each effort.
Each effort should be at a hard to very hard intensity, as the recovery is too short for these t...

We have eight 3 minute efforts each with only 1 minute of recovery in between.
1 minute Moderate
1 minute Hard
1 minute Very Hard

Fartlek, a Swedish term that means "speed play," is a form of interval training that can be effective in improving your aerobic fitness and endurance. Fartlek training involves varying your pace throughout the effort, alternating between moderate segments and hard efforts.

This workout consists...

Typical VO2 max workouts are built using repetitions that you could sustain for a maximum of 4-8 minutes, with active recovery between effort (with a total volume of 10 to 20 minutes at VO2 max). The pace is very similar to the 2-3 km race pace for runners.

This workout consists of four 4 minute...

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...

Nine sets of stairs, each consisting of four equal steps of increasing intensity.
First step easy, second step moderate, third step hard, final step very hard.
1 x 8 minutes staircase
3 x 4 minutes staircase
5 x 2 minutes staircase

This workout is all about the relationship between intensity and duration. As the length of the efforts decreases, intensity must go up. This workout consists of 10 efforts of decreasing duration.
1 x 4 minutes
2 x 3 minutes
3 x 2 minutes
4 x 1 minute

High Intensity Interval Training is dependant on the variable of intensity being high. You have to work hard. REALLY hard for short periods of time.
This workout is broken into two halves.
The first half of the workout is 20 x 20 second efforts.
10 x 20 seconds on 40 seconds off.
20 x 20 secon...

Three 11 minute rounds of two minute pyramids.
The efforts start at 30 seconds and increase by 30 seconds each time until you reach 120 seconds. They then decrease in length my 30 seconds until the final 30 second effort is completed. Each effort is followed by a 30 second recovery.
Two minutes ...

Lactate Tolerance training - Six efforts with variable recovery.
Each effort should be an all out effort, above 90% intensity. The idea is to put yourself into difficulty early and hold on from there.
1 On, 3 Off, 2 On, 3 Off, 3 On, 3 Off, 4 On, 2 Off, 5 On, 1 Off, 6 On
Good Luck.

Three 10 minutes sets alternating between a Moderate and Hard intensity every 60 seconds.

Three 6 minute intervals followed by three 3 minute intervals.

The 6 minute effort
3 minutes Moderate
2 minutes Hard
1 minute Very Hard

The 3 minute effort
1 minute Moderate
1 minute Hard
1 minute Very Hard