Intervals (spin)

Two hard spin sessions a week for 8 weeks: 30-second sprints and standing climbs in a heavy gear.

8× 30 s sprint

• Warm-up, 5 min
• Sprint, 30 s
• Easy, 1 min 30 s
• Sprint, 30 s
• Easy, 1 min 30 s
• Sprint, 30 s
• Easy, 1 min 30 s
• Sprint, 30 s
• Easy, 1 min 30 s
• Sprint, 30 s
• Easy, 1 min 30 s
• Sprint, 30 s
• Easy, 1 min 30 s
• Sprint, 30 s
• Easy, 1 min 30 s
• Sprint, 30 s
• Cool-down, 5 min

5× 2 min standing climb

• Warm-up, 5 min
• Standing climb, 2 min
• Easy, 2 min
• Standing climb, 2 min
• Easy, 2 min
• Standing climb, 2 min
• Easy, 2 min
• Standing climb, 2 min
• Easy, 2 min
• Standing climb, 2 min
• Cool-down, 5 min

9× 30 s sprint

• Warm-up, 5 min
• Sprint, 30 s
• Easy, 1 min 30 s
• Sprint, 30 s
• Easy, 1 min 30 s
• Sprint, 30 s
• Easy, 1 min 30 s
• Sprint, 30 s
• Easy, 1 min 30 s
• Sprint, 30 s
• Easy, 1 min 30 s
• Sprint, 30 s
• Easy, 1 min 30 s
• Sprint, 30 s
• Easy, 1 min 30 s
• Sprint, 30 s
• Easy, 1 min 30 s
• Sprint, 30 s
• Cool-down, 5 min

6× 2 min standing climb

• Warm-up, 5 min
• Standing climb, 2 min
• Easy, 2 min
• Standing climb, 2 min
• Easy, 2 min
• Standing climb, 2 min
• Easy, 2 min
• Standing climb, 2 min
• Easy, 2 min
• Standing climb, 2 min
• Easy, 2 min
• Standing climb, 2 min
• Cool-down, 5 min

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