35 Minute Workout 
Warm Up:
5 minutes easy warm up in easy gear, increasing cadence by 10 rpms every minute.
80 rpms – 120 rpms
Main Set:
STRENGTH emphasis
4 x 4 minutes in tough gear. Cadence 50 rpms. Intensity 8-9 out of 10 (tempo effort building up to threshold effort by the end of interval)
Odds seated, evens standing
1 min recovery spin in between each one.
Finish off with 5 x 30 sec seated high cadence sprints, 30 secs easy.
Easy gearing, higher cadences (120rpms)
5 minutes Warm 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/