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SESSION FOCUS
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The aim of this session is to build basic endurance with a focus on becoming stronger and more comfortable in the aero position. An off bike warm up to activate glutes, cadence and position changes to stimulate technique and keep you supple. We are targeting the upper end of Zone 2 around LT1 where slow twitch muscle fibres are maximally recruited.
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PRE-RIDE:
10-Minute Glute Activation (Pre-Ride)
1. Glute Bridge – 2 x 15
2. Fire Hydrants – 10–12 each side
3. Banded Lateral Walks – 10–12 steps each way
4. Single-Leg Deadlift – 8–10 each side
5. Standing Kickbacks – 10–12 each side
Optional Finish: Pogos and 3–5 explosive skips or hops.
WARM-UP:
15 min progressive
MAIN SET:
3min full aero tuck. at 75% + 1min relaxed

Head low, eyes forward – Tuck the chin toward the stem but keep eyes up to see the road.
Shoulders to ears – Shrug slightly to narrow the frontal area and reduce drag.
Relax upper body – Stay loose through the neck, jaw, and shoulders to avoid tension.
Pedal smooth and steady – Maintain consistent pressure and cadence without rocking the hips.
COOLDOWN:
5 min
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