10min progressive warm up

---------------

Ramp up sets (8 mins)

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2x

[2min @ Low Cadence @80%Z4

2min @High Cadence @80%Z4]

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2min easy (2 mins)

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Main sets (38 mins)

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2x

[

5x [45s @125% - 45s easy]

—

1 min easy

—

5x [45s @135% - 45s easy]

—

3min easy

]

Single leg Feet elevated glute bridge

3 x 8/8