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[AC- 3x2, 3x1,3x30sec]
WU: 20 minutes warm-up

MS: Then do (3) x 2 minutes striving for 135% of your threshold with 1 minute rest between each,

Then 5 minutes easy,

Then 3 x 1 minute, striving for 150% with 1 minute rest,

Then 5 minutes easy

and finish with 3x 30 seconds ALL out with 1 minute rest…..

CD: Cool down for 15 minutes of easy spinning.

Try for at least 200% of your threshold watts on each sprint as an average. SHOOT for 350% of threshold watts as your max in the last 6 sprints.