Tempo with 3x2 Minutes Sub-Maximal

WU: 15 minutes with the legs moving at a high cadence today- 95-105rpm in the warm-up.
MS: a solid 45 tempo minutes in zone 3 (Sub-LT)
Let's keep the pressure on and have fun, it's a fast pace, but should be achievable.
Keep cadence in the 90-95rpm range and make sure you get into a nice breathing rhythm. If you feel like it, you can do (3) x 2 minutes with watts > 120% (Sub-maximal)
Rest for 3 minutes between each.
Your recovery period will be with watts at 200, and not lower.
CD: 15 minutes easy spinning, watts<120.