Start with a 10 minute warm up

This is a rhythm based effort.17 minutes with pops every 3 minutes for 30 seconds. Here is the breakdown of the efforts:

5- 3 minute efforts @90% with five 30 second spikes @ 120-130% while out of your seat. This is a skill development exercise.

First Interval Set

• 1st pop - Out of the seat @ 120-130% and low RPM
• 2nd pop - 120-130 seated at high RPM
• 3rd pop - seated low RPM- focus is on feeling each and every muscle of the pedal stroke
• 4th pop - Out of the seat, high RPM --Load the weight in your arms and your hands...shift the pressure forward to run a high RPM 90 or higher @ 120-130 percent of FTP. out of the seat. Make sure to keep head quiet and use your hips and get the cadence high.
• 5th pop- Anyway you want- have fun and let it go.

Then we take a minute/a minute and half rest at your buffering level. If you don't have your buffering level, go to 50% of threshold. Follow this up with a recovery block.

Second Interval Set

• Same as the first set