Warm up Z1-3 then 5 mins at 80% FTP with last 3 mins Z4
Recover at Z2 for 3 mins easy gear then repeat. 10-15 mins cool down.
Short vo2max efforts and a set of vo2max waves
Track Pursuit Warm up
Pyramid Intervals Tempo Builder
Pursuit Overs Overs 140%120%
Pursuit over unders 135%/115%
Pursuit over unders 125%/115%