Start your week as you mean to go on - with a short race. Choose between a road or time-trial bike and jump into the new week at race pace. This prologue might seem short, but it's intense and is sure to get you warmed up.

Effort level: push yourself

Climb up this week's hill and claim your KOM. How many watts per kilo can you maintain to the summit? Choose your pace carefully - there's some serious work to be done and medals to be won.

Effort level: show us your best

​​Join the race with ups and downs, switching between pushing hard up the hills and resting on the downhills. Always changing pace is a good test of your fitness, or good practice to improve it. What other plans could you possibly have for your Friday?

Effort level: give it your best shot

This crit race is a short 3-10 lap race organised on a flat 1.5-3km lap. It's fast, with most of the riders grouped in the main peloton before someone tries to make the break. An advantage is that, even if a rider gets dropped, they can be -1 lap and join the bunch again. So you never ride alone and there is constant action.

Effort level: go hard

How fast are you on the flat stages? Join Saturday's race with no major hills. Ride in the peloton, watch your slipstream and be ready for a fast finish!

Effort level: no one can give more than 100%, right?