Dig Deep Coaching Alternative Sprint Blocks 10min Ramp (Part of warm up process) 10min steady riding 3 sets of adaptation Sprint blocks Set 1 - 3x20 sec Long OVER Geared sprints - 4min easy spinning between for full recovery 15min steady Zone 1/2 Set 2 - 3x20sec Long Sprints (high gear) 4min easy spinning between for full recovery 15min steady Zone 1/2 Set 3 - 3x6sec Short & EXPLOSIVE High cadence sprints 4min easy spinning between for full recovery Cool down bike