Designed to increase your overall speed in a time trial, by improving your Functional Threshold Power, do these intervals with 5 rpm faster cadence than your normal cadence. Warm-up for 10minutes with 3 x 1minute fast pedaling intervals >110rpm. Then do (4) x 10 minutes at 105% of your FTP with a cadence 5rpm faster than normal. Rest for 5 minutes at endurance pace between each. Cool-down.