2 x 20 30/30 Strength Reps @ 140%. Target cadence for these is 70-75 rpm. All movement from the hips down; push with the glutes, pull with the hammies. Concentrate on smooth pedaling form. Stay seated and grind it out. After a short break, we move on to 8 consecutive sets of 5 minute Tempo Zone Waves, each ramp culminating with a 15 second out-of-saddle effort at 175%. Again, maintain a controlled cadence, focusing on smooth transitions from seated to standing and back again. This one will hurt!