AC- 6 x 2 Minutes Submax

WU: 15 minutes with watts from 140-160, getting the legs warmed up for an intense workout.
MS: 45 minutes- First do (1) x 5 minutes to get the legs really ready.
Try to stay on hard super-LT (105%-108%) on this effort, then 5 minutes zone recovery.
If possible, set your power meter so you can see the average mode in ‘interval’ mode.
This will allow you to also review each interval after it is completed, so you can have a goal for the next one, or to know when to stop.
Then do (6) x 2 minutes as hard as you can go, and using your average watts as a ‘carrot’ to push all the way to the end.
The goal?
Average 130% of your threshold power (high submaximal zone). Reach for that.
Stop when you can’t stay in submaximal zone (reach 118%) in your average.
Recover for at least 3 minutes, more if needed.
Just choose your normal cadence on these, whatever feels right to you.
CD: 15 minutes of easy riding in the recovery zone.