Designed to help you improve your top speed over short distances - covering, or making attacks, getting over those steep short hills and powering down the other side or taking a big pull at the front of the breakaway.

5:00 warm-up

2x30 sprints

1:30 rest, because we're not totally merciless

5 x 4:00 intervals- with 3:00 rest between each interval. Each interval features pro-racing and has it's own aggressive personality: Solo breakaway in Paris-Nice

Small group breakaway in Fleche-Wallone

Joining Gilbert and the Schlecks as they attack in Liege-Bastogne-Liege

Following Cancellara - and trying to beat him - in Paris-Roubaix

Holding onto Wiggins and crew in the Criterium du Dauphine 4:00 recovery with some vintage cycling footage