Training objective: Warm Up: 30'@Zone1, Cadence 80-90RPM Intervals: 15"@Maximum effort. Ride at low speed, cadence 40RPM. Start your sprint standing for 5" with maximum effort concentrating on the Broken Pedal Stroke Technique (See attachment in link below). Continue seated until cadence reaches 80rpm (roughly 15" in total). If you reach 80rpm before 15" then gear selection was likely too easy. If you never reach 80rpm, then gear selection was probably too hard. Recovery: 5'-10'@Zone1, 80-90RPM Repeats: 8-10 Cool Down: 30'@Zone1 For me, the hardest part of intervals aren't the intervals themselves so much as trying to use up the recovery time between reps and then start the next interval at exactly the right spot at the right moment... 😜 Did these at the base of the Hersham hill, timing it so the intervals all began at the bottom of - or just a few meters up - the climb (except the 9th which I mistimed due to traffic so was on the flats and the 10th which was up the first part of Mossienes). Took a few before I got the rpm's right. 🙈 Coach Robyn zipped by in the team van and gave me a honk, a wave and her signature smile! 😃