Warm-up
15 min easy
Main Set
One-legged drills: These are with your shoes clipped in, and the idea is to focus on one leg at a time. 90 sec right leg, 90 sec left leg. 45 sec right, 45 sec left, 45 sec right, 45 sec left 30 sec left, 30 sec right, increasing cadence each 5 sec to maximum 20 sec right, 20 sec left for 2 min 15 sec right, 15 sec left for 1 min 10 sec right, 10 sec left, for 40 sec 5 sec right, 5 sec left for 20 sec
Then 3–4 x 1’ at max cadence, recovery interval 1 min 3–4 x 15” at max cadence to spinout, recovery 45”
Cool-down
15 min easy