Notes
proficiency work:
2 cadence ladders with 2 minutes easy in between:
2 minutes at 95+
90 sec at 100+
1 min at 105+
45 sec at 110+
30 sec at 115+
15 sec at 120+
30 sec at 115+
45 sec at 110+
1 min at 105+
90 sec at 100+
2 minutes at 95+
2 minutes easy
Power Work:
4 minutes at about 20 watts below threshold, at 60-65 rpm
4 minutes at threshold watts, at 70-75 rpm
4 minutes at about 20 watts above threshold, at 80-85 rpm
4 minutes at threshold watts, at 70-75 rpm
4 minutes at about 20 watts below threshold, at 60-65 rpm