WARM-UP -Start with 10 minutes gradually increasing your power and cadence, then 3x 30 seconds @110+ RPM @115% FTP with 3 minutes active recovery to ready the legs, and finally 2 minutes free ride to ready the mind.
PERNICIOUS -2 x 20 minutes @SST, BUT I want big changes in cadence and power at the halfway mark. So, we are going to be spinning like a hummingbird beats its wings, then trudging through the mud, only to finish spinning again. DON'T GET SLOPPY ON ME HERE! -Then, after a 5 minute recovery, we are going to finish the legs with descending FULL GAS intervals with decreasing rest breaks between. Use this portion of the workout to really work on your race winning sprint! -10 minutes cool-down then stretch!