It’s been a while since I posted a workout, sorry about that. I have actually been able to get outside and ride for the first time in months and not train in the basement. Anyway, this workout has a hill set plus some tempo work that gets progressively harder. The hill set is straight forward, 6 min up, 1 min standing and 3 min down.
The main set is 6 sets of :40 sec at pace, :20 sec recovery. This set will be repeated 3 times and each set is 1 gear harder than the first. Really helps build your power and strength on the bike by learning to ride at a higher cadence then you are used to.