ANAEROBIC CAPACITY MAINTENANCE #4 ----- WU: 10 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period. ----- MS1 and MS2: 8 x 1 Min Anaerobic Capacity Intervals TARGET: Power Zone 6 CADENCE: 90-100rpm. RECOVERY: 75 Sec ----- MS3: Ride prescribed time in Tempo Zone TARGET: Power Zone 3 CADENCE: Vary cadence throughout the ride from 85-105rpm.