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

• bodyweight squats

• lunges

• planks

• push-ups

• chin-ups

2 circuits, 5-10 reps each exercise, using playground equipment for

chin-ups.

• Option A: 5 x 2 minutes at high intensity with 3 minutes recovery.

• Option B: 10 x 1-minute fast pedaling (cadence >100rpm) with 1 minute easy recovery.

• Option C: 4 x 4 minutes at moderately high intensity with 4 minutes of easy riding in between.

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