We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong

Option 1

• 3x2 Laps at Threshold or FTP Efforts, with 1/2 lap recovery between.

• Do all efforts at 85+Rpm

• To finish do 2 sets of 10x15sec sprints, with 45sec Recover.

Option 2

• 2x3 Lap TT efforts (90/95%)

• 1/2 Lap Recovery

• 85/90RPM