NP- 10 Second Bursts

1.5 to 2.0 hours- Do a nice 15-20minute warm-up and then set your pace at lower level 3- (76%-90%) and hold this pace for the next 1 hour. Within this hour, do a 10second out of the saddle burst every 3 minutes trying to reach 180% and hold at these watts for the 10seconds. Make sure cadence stays high- over 100rpm. No more than 1-2 gear changes if any at all. Cruise the rest of the ride below 80% and cool-down.