75-minute endurance ride with

-  15 minutes of steady effort in the middle.

Group hill climb and team social at Derby hill.

Playground Circuit Training

Combine a 30-minute easy ride with sets of

• squats

• lunges

• planks

• push-ups

• chin-ups

• burpees

2 circuits, 8-12 reps each exercise, using playground equipment for chin-ups.

• Option A: 3 x 8 minutes at a steady, hard effort with 6 minutes of easy riding recovery.

• Option B: 'Micro-bursts': 20 x 15 seconds max effort with 45 seconds easy riding.

• Option C: Endurance intervals: 2 x 20 minutes at a moderate effort with 10 minutes easy riding in between.

Active recovery day, focusing on light activity such as walking or easy pedaling