15 minute warmup and then 3 x 3 minutes at 350/1minute at 400/1 minute at 200….then 5 minutes easy…then repeat the 3×3 pttern 

Did a 10 minute warmup, 20 minutes at 300-310, 2 minutes at 200, then 4 x 1 minutes with increasing pwoer on each from low 300’s to low 400’s; then 2 minutes easy, 15 at 300+, then a repeat of the 4×1

I did two sets of the 15 sec on/off for 5 minutes. I did one where I hit in/out of the 15 second and then one where I just rode for 5 minutes with the shifting every 15 seconds but watching avg watts the entire time. Had an all-time best for 5 minutes at 430

All went well. Knew from the start that I wanted to do a few watts more than yesterday. Hit 322 for 60 minutes, a new all-time, or at least since I’ve been using TrainingPeaks (many years). Thank goodness for Netflix. Watched a movie about the guy who ran the AT in 46 days. It put

Not sure I’ve ever done this inside. Warmed up for 10 minutes and then went at it. Paced myself with a gradual build. Took the average from mid 290’s to low 300’s and settled around 310 until the last 12-15 minutes when I ramped it up to 340+ average. Should be able to hold above

Went non-stop in spin and pretty close to that in circuit class 

I moved Tuesdays workout to today. I’ll have my strength class later and then take tomorrow off. This went well. I went with a gradual build from the first to last one minute effort. Nothing too crazy on the first but my second best of all time on the last. Missed a PR by 1

Goal was to hold over 400 watts on each and did so: 417, 412 and 404….NP of 313 for 50 minutes

2nd ride today