Intense Cycling Intervals – Under or over with surges

Cycling Intervals Under or over efforts with surges are best used to improve your ability to handle recovery at threshold.

Why:Teaches recovery while still working hard and to kick
when already riding at high intensity.

When

Pre-season.

Focus

• Shift up a gear or two but hold the same cadence to make the shift from under to over.
• Maintain your gear for the sprint but aim to spin out your legs.
• Don’t ease off too much after the sprints; get straight back into your sweet-spot rhythm.

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