Queen K have a go bike set

Make sure a progressive 10-15 minute warm up is performed before the main set

Main set time 20 mins

set 1, 2 x 90 secs hard (10mTT pace) 90 secs steady

set 2 , 4 x 60 secs hard (10mTT pace) 60 secs steady

set 3 , 4 x 30 secs hard (10mTT pace) 30 secs steady

set 4, 4 x 15 secs hard (10mTT pace) 15 secs steady

takes 5 mins spinning as recovering and repeat sets as prescribed

make sure a 10 minute cool down is performed