This is a great workout to concentrate specifically on increasing your Time Trial Pace. This is a hard workout and shouldn’t be repeated on back to back days or more than twice in a week.

1. Warm up for 10 minutes
2. Jump to 7 out of 10 effort (just above regular time trial pace) for 10 minutes
3. Step down to 4 out of 10 effort (recovery pace) for 5 minutes
4. Repeat