Time trialling is a discipline which relies heavily on a high FTP, so it make sense to incorporate TT efforts into your training.

“This session is another that can really help to raise FTP because you are effectively riding at ten-mile time trial pace,” Gallagher explains. “It’s a hard aerobic session.”

Another point to note is that all of these sessions, though tailored to suit riding on the road, can be condensed into a turbo trainer session.

“All of these sessions can be done on the road, but they are also good for doing on the turbo if you are pushed for time,” Gallagher adds.

The session

Warm up for 20 minutes, riding at zone two (endurance) with three or four quick bursts of between 30 seconds to a minute, where you ramp the cadence up to around 120rpm.

4×6-minute efforts at or slightly above ten-mile time trial pace [just over FTP, approximately 105 per cent], with four minutes easy recovery in between each.

“If you recover well between efforts, push each interval ten watts past your TT power effort,” Stephen adds. “Otherwise, instead of increasing the amount of reps I would build the duration of the efforts eight minutes, keeping the recovery around four minutes [if you want to up the intensity].

Warm down for ten minutes (zone one).