This session is a great introduction to muscle fibre recruitment and strength endurance that can be built on over time

Warm up for 10-15mins building effort and heart rate then complete:
10 x 1min at 80rpm and a strong, hard effort / 1min spin float
10 x 1min at 75-80rpm and strong, hard effort / 1min spin float
Cool down for 10-15mins easy spinning

The 1min efforts should be completed seated and whilst at a hard effort, they should be completed with good form… Aim to be consistent throughout each effort and throughout the session overall.

You can modify the session to suit time and fitness restrictions… eg. 10 or 15 x 1min efforts.

Over time you can progress the session by completing at lower cadence, and/or, increasing duration of efforts… eg. 10 x 2min efforts.

Great for staying strong on the bike… Give it a go!