4 x 5 minute strength intervals. Keep your cadence around 60 rpm. Stay seated and remain your upper body as still as possible. After the strength sets you pedal at in the endurance zone for 45 minutes. You finish the workout with five 10 second all-out sprints. Remain seated during the sprints as well.
Want to execute this workout?
Try the JOIN cycling app to export the workout to Zwift and Garmin.