Ironman World Champion Sebastian Kienle is very strong on the bike, and in this fifth Orca Flash Tip he gives an interval training set to follow that he has used over the years to gain speed on the bike, so we know will help you improve your bike skills too!

He suggests you go for a two hour bike ride outside at an easy pace. When you get home immediately hop on your magnetic trainer using either a TT or a road bike and start intervals of the following sets: 10mins Ironman race pace, 10mins rest, then two sets of 5mins at middle distance race pace with a 2min30 rest in between, then a 5min rest, and finally 10 sets of 1 min bursts at short distance pace with 30sec rest in between.