Result for: Fast pedaling 1minute efforts

WU:Warm-up for 10 minutes
MS: and then a 3 minute effort at threshold, 3 minutes easy, then 3 x1 minute at 130% of thresdhold or greater,
3 minutes easy and
then 10x 1 minute fast pedaling with watts sub threshold, but cadence over 105rpm. One minute rest after each.
After the 10th, then do 3 minutes easy and relaxing the legs.
Then (6) 1 minute efforts in the big ring and pushing a hard gear. Choose a hard gear and go with it.
Rest for 1 minute at self-selected cadence between each.
CD: 5 minutes easy.
Predicted TSS=51, IF=.68