We warm up with a steady ride to Kurnell, or 45-60 mins, then
complete 2 sets of the following EPD efforts.
EPD Efforts:
12sec max sprint / 24sec recovery then directly into 10min @
76-88%FTP
5 minutes recovery, then
20sec max sprint / 40sec recovery then directly into 10min @
76-88%FTP
5 minutes recovery, then
30sec max sprint / 60sec recovery then directly into 10min @
76-88%FTP
~30min recovery then
20-30min between sets
2 x 10min @ 88-95%FTP with 5min recovery.
Endurance pace home 45-60 mins.