Technique, Perceived Exertion

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 10 minutes of Warm-Up at zone recovery

 Block: 12 minutes of Fast-Cadence & Over-Gear

•  2 minutes of Fast-Cadence at cadence 110 to 120 and zone endurance
•  2 minutes of Over-Gear at cadence 50 to 60 and zone lactate threshold
•  2 minutes of Fast-Cadence at cadence 120 to 130 and zone endurance
•  2 minutes of Over-Gear at cadence 50 to 60 and zone lactate threshold
•  2 minutes of Fast-Cadence at cadence 130 to 140 and zone endurance
•  2 minutes of Over-Gear at cadence 50 to 60 and zone lactate threshold

 3 minutes at cadence 80 to 100 and zone recovery

 Block: 10 minutes of Sub-LT

•  3 minutes at cadence 70 to 80 and zone sub-LT
•  2 minutes at cadence 90 to 100 and zone sub-LT
•  2 minutes at cadence 80 to 90 and zone sub-LT
•  3 minutes at cadence 90 to 100 and zone sub-LT

 4 minutes at zone recovery
 4 minutes at cadence 90 to 110 and zone VO2-MAX
 3 minutes at cadence 80 to 100 and zone recovery

 Block: 10 minutes of LT & Super-LT

•  3 minutes at cadence 80 to 90 and zone lactate threshold
•  2 minutes at cadence 90 to 100 and zone super-LT
•  3 minutes at cadence 80 to 90 and zone lactate threshold
•  2 minutes at cadence 90 to 100 and zone super-LT

 3 minutes at cadence 80 to 100 and zone recovery

 Block: 2 minutes 30 seconds of Sub-maximal

•  1 minute at cadence 100+ and zone sub-maximal
•  1 minute at cadence 80 to 100 and zone recovery
•  30 seconds at cadence 100+ and zone sub-maximal

 10 minutes of Cool-Down at zone recovery