This session teaches your body to hold your goal race pace over a longer period of time. Then come race day, the aim is for you to feel very comfortable with this pace.

• You can use RPE (rate of perceived exertion), HR or Power to monitor intensity/effort level.
• Your race cadence when time trialling is usually in the range of 80-100rpm. It is an individual thing and everyone has their own preference or “sweet spot”.
• For those training for Ironman distance races, or those at a more advanced fitness level, the main set can be completed twice. This would increase the duration of the session to 95min.
• Keep upper body as still and relaxed as possible. Use a strong core to generate power and try and move only from the hips down.
• I prefer to do this session on my race, or TT bike. It is a very race-specific session.
• One of the keys to completing this session successfully is to start the first effort of the main set at the correct intensity level. As you progress through the main set and the effort durations’ decrease, there should be a noticeable increase in intensity in each step up the ladder.