20 Minute Indoor Cycling Training | Hill Sprints on ...Global Cycling Network
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After 3 minutes of steady warm-up you will head into 14 minutes of tempo riding, that is roughly 80% of your lactate threshold power. Every two minutes you'll do a 20 second sprint as hard as you possibly can. Finally you will finish with three minutes of steady riding to cool down, although it might be a good idea to cool down for a little longer.
You won't be recovering completely between your sprints, so by the end of the session, you'll definitely be hurting quite hard!
Let us know how you get on with the session in the comments below
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