Today’s session followed a 12 hour day out and about for work. Leaving home at 6am, down to Southampton, back home for 6pm then heading to the gym. 1 Hour spin followed by short 10 min brick run.

Cycling Warm Up:
5 Mins Easy RPE2/3
5 x 1 Mins Build to MAX RPE 2/3 to 9/10

Set 1:
6 Mins OGE 55 – 60 RPM 
2 Mins EASY recovery
4 Mins OGE
2 Mins EASY recovery
4 Mins OGE
2 Mins Easy Recovery

(OGE: RPE 6/ 7)
(Recovery in Z1 RPE 1/2)

Set 2:
WORK: 4 Mins Higher Cadence Efforts 85 – 90 RPM:
RECOVERY: 4 Mins High Cadence Recovery RPE
X 4

(Higher Gear Cadence Efforts RPE 6/7)
(Recovery in Z1 RPE 1/2)

Rest of Session Easy Recovery Cool Down RPE 1/2