Ride Harder 3 is a 97 minute pyramid interval session designed for indoor cycling use on a turbo trainer or spin bike, great for training at Olympic, half or full Ironman distances.

After a 10 minute warm up you get interval sets of hard work, at different cadences, followed by recoveries.

The first intervals are 1 minute at a cadence of 60 BPM and duration and the cadence increase until the top of the pyramid which is 10 minutes at a time trial cadence of 92 RPM.

Then the pattern reverses, finishing with a 10 minute cool down. 

If you're looking for a shorter workout session, take a look at the 40 minute Ride Harder 1 or the 60 minute Ride Harder 2.

"Everytime I do this session I know that it's made me fitter and it's made me stronger" Chrissie Wellington.