QUAD CRUNCHER [63min]. This session is all about short and sharp explosive maximum effort intervals with extended recovery periods. Whenever you require an explosive effort on a hill climb, the Quad Cruncher will develop your leg strength and prepare you physically, physiologically and mentally. NOTE: FOR ALL CYCLISTS PARTICIPATING IN ANY OF OUR TRAINING SESSIONS USING “SPIN” OR “GYM” BIKES.  You will hear me use the words "Big Chain Ring" and "Small Chain Ring". This is applicable for those cyclists using their own bike and Wind Trainer. However, if you are riding a Spin bike or Gym bike, apply the following principle..... Big Chain Ring – Use more resistance.  Small Chain Ring – Use less resistance.