After a warmup I did 30s on 15s off X 10 at 427w avg, then 2 min easy, then 2 min on 1 min off x 3, then 2 min easy at 360w avg, then 1 min on and off x 3 at 412w avg and then 5 min easy and then 5 min at upper end endurance at 260w.
After a warmup I did 30s on 15s off X 10 at 427w avg, then 2 min easy, then 2 min on 1 min off x 3, then 2 min easy at 360w avg, then 1 min on and off x 3 at 412w avg and then 5 min easy and then 5 min at upper end endurance at 260w.