The Goal Of This Session: is to increase your leg speed & increase your efficiency
10 minute warm-up
Ok so it's very important that you focus on technique here not power, so low resistance please. Get to your peak cadence without bouncing for 20 sec then relax for 10 sec. Do this 8 times then take 4 minutes active recovery.
Do this set three times in total but on after the final 8 intervals go straight into cool-down.