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[Vo2max-2 minute TTs]
WU: 15minute warm-up

MS: DO 4 x 1 minute fast pedaling intervals with cadence over 100, and not worrying too much about your wattage, focus more on your cadence and pedaling smooth.

Then 5 minutes easy and then do (6) x 2 minute Time trials, with your cadence at 5 rpm below your normal cadence, trying to build a little more muscle strength here.

Start from 23-25mph and then hammer it for 2 minutes…. Shoot for 135% (200w) of your Threshold.

Blow right at the end !

REST for 2minutes between each.

Then 10minutes easy and finish with (1) 6 minute Time trial !! Hammer them !!! Really go and push it at your normal self-selected cadence. Cool-down