20 minute warmup
20sec on 10 sec off x 10 401w avg
1 min easy
45sec on 15 sec x 5, 370w avg
1 min easy
60 sec on 30 sec off x 3, 366w avg
1 min easy
1 mile TT, 390w avg, 1:56
20 minute warmup
20sec on 10 sec off x 10 401w avg
1 min easy
45sec on 15 sec x 5, 370w avg
1 min easy
60 sec on 30 sec off x 3, 366w avg
1 min easy
1 mile TT, 390w avg, 1:56