Welcome along, everybody. This is a short, 13-minute session, but I promise you we're
going to make the most of it. Let's start straight away warming up.
We've got two minutes to get our legs, mind and body ready for the work ahead.
If you feel like you're going to need longer to warm up, by all means pause this
video before that interlude starts.
As per usual with our training videos, many of you will be used to it,
we're going to have various graphics on the screen.
At the bottom, we're going to have a profile of the effort you should be
putting in, and also a line that shows you how far through that effort,
and how far through the entire session and the climb you're on.
We're also going to have another graphic which says your effort level on the other
side of the screen, and finally one which gives you your cadence level,
which you should be aiming at. But I'll be going through that with you as well.
Today, we're climbing up the northern side of the Cul de Soleil in sunny Mallorca.
But gradually bring that intensity up. This is going to be an interval
session. Kind of like microintervals, in a way. Forty seconds on,
then 40 seconds hard, then 20 seconds easy, for a full 10 minutes.
Okay, we're halfway through our warm up.
♪ [music] ♪
Once again, effort will be out of 10 with 10 being the hardest.
And in 40 seconds or so, we start the first one.
I tell you we get to a level of about 7 out of 10. Thirty seconds until then.
♪ [music] ♪
Okay, 10 seconds, the big ring.
Three...two...one, and the first 40 seconds starts.
This, I want to do with an effort level of 7 out of 10, with a cadence of 80.
♪ [music] ♪
Twenty seconds in.
♪ [music] ♪
Ten seconds to go.
♪ [music] ♪
Five, four, three, two, one down to the small rings, spin for 20 seconds.
Try and get your heart rate down as much as possible.
Ten seconds for the next one.
♪ [music] ♪
Five, three, two, one and exactly the same effort as the first one.
Seven out of 10, 80 RPM.
♪ [music] ♪
That's twenty seconds in.
♪ [music] ♪
Ten to go.
Five, four, three, two, one and recover for 20 seconds now.
These recovery periods feel too short.
Ten to go. Next one up to 8 out of 10 effort, 85 RPM.
Five seconds, two, one, go.
♪ [music] ♪
Halfway through.
♪ [music] ♪
Ten seconds to go.
Five, two, one and spin. Starting to get hard already. That's 3 out of 10 done.
Next one, still 8 out of 10 effort. Up to 90 RPM.
♪ [music] ♪
Three, two, one, up.
♪ [music] ♪
All right guys, halfway through, 90 RPM 8 out of 10 effort.
♪ [music] ♪
Ten seconds.
Five, two, one, recover.
♪ [music] ♪
Okay. Next one's the same, 90 RPM, 8 out of 10 effort.
♪ [music] ♪
Five seconds to go. Two, one, go!
♪ [music] ♪
Come on guys, and girls, 90 RPM, 8 out of 10. Keep something in reserve
for the last one. Halfway through this one.
♪ [music] ♪
Ten seconds. I'm letting the cadence drop.
Five, two, one, small ring.
Okay, we're almost halfway through the session. Next one, 90 RPM again.
Take it just over eight effort this time, coming towards nine.
Five seconds.
Go!
♪ [music] ♪
Keep that cadence at 90! You're doing really well!
♪ [music] ♪
Halfway through.
♪ [music] ♪
Two, one, done.
Back down to the small ring. Next one: 95 RPM. Coming up to a 9 out of 10 effort.
Ten seconds to go.
♪ [music] ♪
Three, two, one. 95 RPM.
♪ [music] ♪
Halfway through. Concentrate. Keep the upper body still.
Use your core to put the power through your legs.
Ten seconds to go.
Five, two, one, done.
We're almost nine minutes through this session now.
Next one, same again.
95 RPM, 9 out of 10 effort. Five seconds to go.
Two, one, go!
Try and take in the views if you can. It really is lovely here in
Mallorca! 30 seconds to go.
♪ [music] ♪
Come on. Like a boss!
Fifteen to go.
♪ [music] ♪
Five, two, one. Told you we'd make the most of it. Okay, next one.
100 RPM cadence, 9 out of 10 effort. Five. One. Go.
♪ [music] ♪
With slightly too fast cadence there.
Ten seconds in.
♪ [music] ♪
Halfway through. Come on, this is the penultimate effort.
♪ [music] ♪
Ten, five, two, one and down.
Okay, guys, let's get ready for the last effort
of this session. 100 rpm again. Ten out of ten effort.
Three, two, one, and go.
This is the last one, come on. Everything you've got. Clicking down the gears.
Thirty to go.
Get that heart rate up.
♪ [music] ♪
Twenty to go.
♪ [music] ♪
Everything out, come on!
Ten... five, two, one and done. Well done.
Well done everyone. Got 182 heart rate.
♪ [music] ♪
All right. Just a short warm down as well in this session. With just over a
minute to go. Again, by all means, pause the video, carry on spinning after it's
finished. And if that wasn't enough for you, click on one of our other
training videos.
♪ [music] ♪
Hard enough for me.
Already down to 158 heart rate. My recovery isn't what it used
to be. Thirty seconds to go.
♪ [music] ♪
Ten seconds. I've got it down to 149.
Five, two, one, done.
If you want to do another session, all you need to do is click on one of the boxes
around me. And if you haven't yet subscribed, it's absolutely free,
and the good thing is, you'll never miss another training session.
Just click on me.