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Simon puts you through a tough training session of Micro Intervals, don't let "micro" fool you though, there's nothing easy about them!

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This training workout is ideal for developing your speed, and increasing your ability to hold onto groups on the climbs as well as the flat. These intervals and tempo sessions are great for mimicking the efforts involved in a paceline or responding to an attack.
Let us know how you find this session in the comments below 👇

Here is the details of this workout session:

Warm Up - Effort level 2-5 - 7mins

High cadence drill - Effort level 8 - 15secs
Easy riding - Effort level 5 - 1min
High cadence drill - Effort level 8 - 15secs
Easy riding - Effort level 5 - 1min
High cadence drill - Effort level 8 - 15secs
Easy riding - Effort level 5 - 1min

Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs

Easy riding - Effort level 3 - 4mins

Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs

Easy riding - Effort level 3 - 4mins

Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs

Cool down - Effort level 3 - 3mins

Not all exercises are suitable for everyone - there is no ‘one size fits all’ approach. As with any strenuous exercise, you should take into account factors such as your flexibility, strength and overall health to determine if an exercise is appropriate for you, and consult a doctor/physician before beginning a programme of exercise. Discontinue your exercise session immediately if you experience any pain, dizziness or discomfort.
Partaking in training sessions following GCN's video instruction is entirely at your own risk, and Global Cycling Network, its partners and its affiliated companies cannot be held responsible for any injuries which may occur as a result of these exercises.

You should check out our other fitness classes...
Full playlist here: http://gcn.eu/gcntraining
You're going to need to recover well after this. Here's our guide: http://gcn.eu/1O3Vjis

Watch more on GCN...
HIIT – 25 Minute Cycling Workout – Hill Training 📹 http://gcn.eu/7n
Power & Strength Training: 40 Minute Indoor Cycling Workout – Passo Giau 📹 http://gcn.eu/powerandstrength

Photos: © Bettiniphoto / http://www.bettiniphoto.net/ & ©Tim De Waele / http://www.tdwsport.com

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