Power on the bike working the extremes of cadences gives you mental variety, strength and neuro muscular efficiency!

35 MINUTE WORKOUT
5min Warm Up
5 x 30 second high cadence sprints, 30 seconds easy

Main set:
4 x 1 min ALL OUT seated sprints at 120rpms so light gearing and high cadence. 30 seconds easy spin in between each one.

1 min easy recovery noodle

4 x 1 min ALL OUT seated sprints at 50-60rpms so tough gearing and low cadence. 30 seconds easy spin in between each one.

1 min easy recovery noodle

4 x 1 min ALL OUT seated sprints at race pace cadence (80-95rpms). 30 seconds easy spin in between each one.

5 min Cool Down

Lesley Paterson is a two-time XTERRA World Champion and owner and head coach at Braveheart Coaching. Known as ‘The Scottish Rocket,” this fiery, foul-mouthed Scottish lassie can keep you entertained as well as kick your butt in to shape! For more training from Lesley check out her newly released 6 Minute 6 Pack DVD: http://www.6min6pack.com/