• sounds pretty good, things I would add/change would be, remove the starts and put in down hill sprints, starts have no real relevance unless your a dedicated sprinter.

    Alternate the hill work with some longer intervals say between 3-5 mins with a couple of mins easy spinning between and do these on a big gear eg race gear or slightly above, easiest to do these on a turbo but i get the feeling you dont like those :-)

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