TRANSFORM YOUR BIKE SPLIT IN JUST 1 MINUTE

 When you’re pushed for time there’s nothing better than hitting some top-end work and making your limit.

 Or, if you’re missing the top end, a great way of increasing your strength and dealing with lactic acid build-up is to push above 120% of your FTP (functional threshold power – the highest average power you can maintain for 1hr cycling).

I love using this type of workout with my athletes when we’re building toward a key race.

 It’s all about maximizing your time with a quality workout.

The key to a set like this is to do it with completely fresh legs followed by an easier day after.

To maximize the efforts and get the most out of each interval, it’s best to complete them on a climb.

 On the 4 x 1min efforts, try to stay seated and keep the cadence low. You can alternate the week's workouts between seated and standing for that real top-end.

 I tend to use the two weeks out from your key races, but like all workouts, if you follow the same routine you’ll stagnate, so adding variety to your training will allow you to adapt.