Explosiveness

Every training session should begin with a gradual warm‑up and end with a cool‑down, followed by stretching after the ride. During your sessions, remember to stay well hydrated and, when needed, to take in a small amount of food.

Explosiveness

On a home trainer, a 50‑minute explosiveness session is easy to structure. Start with a 15‑minute warm‑up, gradually increasing the gear until you begin to sweat. Then perform a seated high‑cadence sprint of 7 seconds, followed by 10 minutes in an easy gear. The next sprint lasts 10 seconds, again followed by 10 minutes in a lighter gear. The final sprint lasts 12 seconds, still followed by 10 minutes at reduced resistance.

These examples are starting points that you can adapt or combine with other exercises.

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