5 Min Super-LT + 2 x 10 Min LT

WU: 15minutes warm-up with watts in the recovery zone.

MS: Start out with a 'blow out' effort to get the 'carbon' out of the legs.

Do (1) 5 minute effort with your watts in zone super-LT, pushing hard.

Easy spinning in the recovery zone for 5 minutes afterward.

Then do (2) x 10 minutes with your watts at or just below threshold

Try to stay right at your threshold watts. It's a tough pacing job, but you will get better as you begin practicing more.

REST for 10 minutes of easy pedaling, watts<140 between each effort.

Try to keep your cadence between 90-100rpm.

Remember: You'll want to start out too fast on these efforts. Don't do it! Allow the first minute to be a 'build up'.

At the end of the first minute, you should be right on 250 watts.

CD: A nice 15 minute cool-down will be great.