Cycling 12.7.16

5-6-7-8-7-6-5 min intervals. Once you’ve completed the 8 minute interval, work your way back down.

First three minutes, sprints. Last minutes, climb.

  1. 5 minute
    1. 45 s/15 s base
    2. 45 s/15 s base +2
    3. 45 s/15 s base +4
    4. 4-5 minutes – 2 min hill (work from base to base + 10)
  2. 6 minute
    1. 40 s/20 s base +2
    2. 40 s/20 s base +4
    3. 40 s/20 s base +6
    4. 4-6 minutes – 3 min hill (work from base to base + 10)
  3. 7 minute
    1. 30 s/30 s base +4
    2. 30 s/30 s base +6
    3. 30 s/30 s base +8
    4. 4-7 minutes – 4 min hill (work from base to base + 10)
  4. 8 minute
    1. 20 s/40 s base +6
    2. 20 s/40 s base +8
    3. 20 s/40 s base +10
    4. 4-8 minutes – 5 min hill (work from base to base + 10)
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