Fast Cadence with 2 x 15 Super-LT

WU:15 minutes steady and just getting the legs going.

MS: Start out with 5 fast pedaling intervals for 1 minute each. Cadence over 100rpm, but not high watts.
Work on your fast pedaling more than higher watts, rest one minute between each.
Then an easy 10 minutes of riding,
then do (2 ) x15minutes the super-LT zone (4b 100%-105%)
REST for 5 minutes between each.
These efforts are done right at and just a touch above your threshold in order to stimulate that threshold to move higher and higher.
CD: Easy 10-15minutes of cool-down.