1. Warm Up: Flat.
Progressive resistance. Add resistance every 2 minutes and then ad some speed to feel the cadence change.
2. Flat with Sprints.
Build more power and speed. 45 secs build up and 30 seconds sprints.
3. Flat, Accelerations.
40 sec fast 20 secs recovery. (recovery is standing with less power)
Increasing resistance. Building a slower, stronger leg power.
5. Climb with Attacks.
Standing sprints on a hill followed by a seated push.
Recovery. Light resistance with fast pace to recover. Progressive resistance for the second half.
7. Flats, Accelerations.
40 secs fast 20 easy, all seated.
8. Flat, Sprints.
20, 30, 45 seconds sprints with adjusted recovery. Cool down for 90 secs at the end.