Base-Tempo/interval2
1h10m

W/U 20 min. as:
10:00 easy spin
5:00 Alternate :30 standing, :30 seated
5:00 Seated 1:00 right leg, 1:00 left leg drill

Main Set:

5 x 6:00 Z3 or 75% effort
Relax and sustain smooth pedaling at 80-90 cadence.

R.I. 2 min between each

C/D 10:00 easy