Each week I share a swim, bike, run, plyometric or strength workout from my training. Give it a shot and leave your feedback in the comments.
Improving efficiency is the combination of two things: strength and speed. In the case of cycling, strength allows you to push a bigger gear. Power output thereby increases. Speed is equivalent to cadence, or the speed of your leg turnover. Pedaling at a high cadence trains speed; pedaling in a big gear at a low cadence trains strength. These are the polarized ends. In the middle is your sweet-spot. This 60-minute workout trains those polarized ends.
12x 1 minute max effort / 1 minute recovery
Odds: High cadence (110-125 RPM)
Evens: Big gear / low cadence
5 minutes @ race pace
6 minute cool down