Strength Endurance

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This session is a split-focus workout. With an emphasis on endurance in the relatively short time we have available. Often there is no substitute to time on the bike, but this type of workout is very good at increasing your endurance capacity. The main intervals are 4 x 7 minutes, where the first 5 minutes are completed at a high cadence, followed by 2 minutes at a lower rpm and slightly higher power. Whilst technically easier, the first 10 minutes may feel tougher for you, due to the high cadence and strain it puts on the heart and respiratory system.