Micro Intervals and Attack Intervals

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 10 minutes of Warm-up at zone recovery
 30 seconds of Right Leg at zone recovery
 30 seconds of Left Leg at zone recovery
 30 seconds of Right Leg at zone recovery
 30 seconds of Left Leg at zone recovery
 30 seconds of Right Leg at zone recovery
 30 seconds of Left Leg at zone recovery
 1 minute of Fast Cadence at cadence 110 and zone recovery
 30 seconds at cadence 120 and zone recovery
 15 seconds at cadence 130 and zone recovery
 15 seconds at cadence MAX and zone recovery
 2 minutes of Recovery at zone recovery
 1 minute of Right Leg at zone recovery
 1 minute of Left Leg at zone recovery
 1 minute of Right Leg at zone recovery
 1 minute of Left Leg at zone recovery
 1 minute of Fast Cadence at cadence 110 and zone recovery
 1 minute at cadence 120 and zone recovery
 30 seconds at cadence 130 and zone recovery
 30 seconds at cadence MAX and zone recovery
 3 minutes of Recovery at zone recovery

 Block: 8 minutes of Micro-Intervals #1

•  15 seconds at cadence 100+ and zone VO2-MAX
•  15 seconds at zone recovery
•  15 seconds at cadence 100+ and zone VO2-MAX
•  15 seconds at zone recovery
•  15 seconds at cadence 100+ and zone VO2-MAX
•  15 seconds at zone recovery
•  15 seconds at cadence 100+ and zone VO2-MAX
•  15 seconds at zone recovery
•  15 seconds at cadence 100+ and zone VO2-MAX
•  15 seconds at zone recovery
•  15 seconds at cadence 100+ and zone VO2-MAX
•  15 seconds at zone recovery
•  15 seconds at cadence 100+ and zone VO2-MAX
•  15 seconds at zone recovery
•  15 seconds at cadence 100+ and zone VO2-MAX
•  15 seconds at zone recovery
•  15 seconds at cadence 100+ and zone VO2-MAX
•  15 seconds at zone recovery
•  15 seconds at cadence 100+ and zone VO2-MAX
•  15 seconds at zone recovery
•  15 seconds at cadence 100+ and zone VO2-MAX
•  15 seconds at zone recovery
•  15 seconds at cadence 100+ and zone VO2-MAX
•  15 seconds at zone recovery
•  15 seconds at cadence 100+ and zone VO2-MAX
•  15 seconds at zone recovery
•  15 seconds at cadence 100+ and zone VO2-MAX
•  15 seconds at zone recovery
•  15 seconds at cadence 100+ and zone VO2-MAX
•  15 seconds at zone recovery
•  15 seconds at cadence 100+ and zone VO2-MAX
•  15 seconds at zone recovery

 2 minutes 45 seconds at cadence 80+ and zone recovery

 Block: 22 minutes of Super-LT

•  4 minutes at cadence 85+ and zone super-LT
•  2 minutes of Recovery at zone recovery
•  4 minutes at cadence 85+ and zone super-LT
•  2 minutes of Recovery at zone recovery
•  4 minutes at cadence 85+ and zone super-LT
•  2 minutes of Recovery at zone recovery
•  4 minutes at cadence 85+ and zone super-LT

 10 minutes of Recovery at zone recovery