Welcome along, everybody. This is a short,
13-minute session, but I promise you we’re going to make the most of it. Let’s start
straight away warming up. We’ve got two minutes to get our legs,
mind and body ready for the work ahead. If you feel like you’re going to need
longer to warm up, by all means pause this video before that interlude starts. As per usual with our training videos,
many of you will be used to it, we’re going to have various
graphics on the screen. At the bottom, we’re going to have a
profile of the effort you should be putting in, and also a line that shows you
how far through that effort, and how far through the entire
session and the climb you’re on. We’re also going to have another graphic
which says your effort level on the other side of the screen, and finally one which
gives you your cadence level, which you should be aiming at. But I’ll be
going through that with you as well. Today, we’re climbing up the northern side
of the Cul de Soleil in sunny Mallorca. But gradually bring that intensity
up. This is going to be an interval session. Kind of like microintervals, in a
way. Forty seconds on, then 40 seconds hard, then 20
seconds easy, for a full 10 minutes. Okay, we’re halfway through our warm up. ♪ [music] ♪ Once again, effort will be out of 10
with 10 being the hardest. And in 40 seconds
or so, we start the first one. I tell you we get to a level of about 7
out of 10. Thirty seconds until then. ♪ [music] ♪ Okay, 10 seconds, the big ring. Three…two…one, and the
first 40 seconds starts. This, I want to do with an effort level of
7 out of 10, with a cadence of 80. ♪ [music] ♪ Twenty seconds in. ♪ [music] ♪ Ten seconds to go. ♪ [music] ♪ Five, four, three, two, one down to
the small rings, spin for 20 seconds. Try and get your heart rate
down as much as possible. Ten seconds for the next one. ♪ [music] ♪ Five, three, two, one and exactly the
same effort as the first one. Seven out of 10, 80 RPM. ♪ [music] ♪ That’s twenty seconds in. ♪ [music] ♪ Ten to go. Five, four, three, two, one
and recover for 20 seconds now. These recovery periods
feel too short. Ten to go. Next one up to
8 out of 10 effort, 85 RPM. Five seconds, two, one, go. ♪ [music] ♪ Halfway through. ♪ [music] ♪ Ten seconds to go. Five, two, one and spin. Starting to
get hard already. That’s 3 out of 10 done. Next one, still 8 out of 10 effort.
Up to 90 RPM. ♪ [music] ♪ Three, two, one, up. ♪ [music] ♪ All right guys, halfway through,
90 RPM 8 out of 10 effort. ♪ [music] ♪ Ten seconds. Five, two, one, recover. ♪ [music] ♪ Okay. Next one’s the same,
90 RPM, 8 out of 10 effort. ♪ [music] ♪ Five seconds to go. Two, one, go! ♪ [music] ♪ Come on guys, and girls, 90 RPM, 8 out
of 10. Keep something in reserve for the last one. Halfway
through this one. ♪ [music] ♪ Ten seconds. I’m letting the cadence drop. Five, two, one, small ring. Okay, we’re almost halfway through the
session. Next one, 90 RPM again. Take it just over eight effort this time,
coming towards nine. Five seconds. Go! ♪ [music] ♪ Keep that cadence at 90!
You’re doing really well! ♪ [music] ♪ Halfway through. ♪ [music] ♪ Two, one, done. Back down to the small ring. Next one: 95
RPM. Coming up to a 9 out of 10 effort. Ten seconds to go. ♪ [music] ♪ Three, two, one. 95 RPM. ♪ [music] ♪ Halfway through. Concentrate.
Keep the upper body still. Use your core to put the
power through your legs. Ten seconds to go. Five, two, one, done. We’re almost nine minutes
through this session now. Next one, same again. 95 RPM, 9 out of 10 effort.
Five seconds to go. Two, one, go! Try and take in the views if you
can. It really is lovely here in Mallorca! 30 seconds to go. ♪ [music] ♪ Come on. Like a boss! Fifteen to go. ♪ [music] ♪ Five, two, one. Told you we’d make the
most of it. Okay, next one. 100 RPM cadence, 9 out of 10 effort.
Five. One. Go. ♪ [music] ♪ With slightly too fast cadence there. Ten seconds in. ♪ [music] ♪ Halfway through. Come on,
this is the penultimate effort. ♪ [music] ♪ Ten, five, two, one and down. Okay, guys, let’s get ready
for the last effort of this session. 100 rpm again.
Ten out of ten effort. Three, two, one, and go. This is the last one, come on. Everything
you’ve got. Clicking down the gears. Thirty to go. Get that heart rate up. ♪ [music] ♪ Twenty to go. ♪ [music] ♪ Everything out, come on! Ten… five, two, one and
done. Well done. Well done everyone.
Got 182 heart rate. ♪ [music] ♪ All right. Just a short warm down as well
in this session. With just over a minute to go. Again, by all means, pause
the video, carry on spinning after it’s finished. And if that wasn’t
enough for you, click on one of our other training videos. ♪ [music] ♪ Hard enough for me. Already down to 158 heart rate.
My recovery isn’t what it used to be. Thirty seconds to go. ♪ [music] ♪ Ten seconds. I’ve got it down to 149. Five, two, one, done. If you want to do another session, all you
need to do is click on one of the boxes around me. And if you haven’t yet
subscribed, it’s absolutely free, and the good thing is, you’ll never
miss another training session. Just click on me.