Today was the first time I accomplished what I wanted to do. I stretched first then went riding about 2 miles as a warm up. Then I went into a speed sprint pumping every thing I had for as long as I could using every bit of energy I had and ended up a little shy of 1/2 mile [ .478 mi ] distance. Then I rode another 1.5 miles to cool down and then went into another speed sprint, again pumping every thing I had and came in at a distance of .327 miles. The last 2 miles I did a cool down. Keep in mind my EF is 30.
So my total distance was 7.884, Ave HR was 105, VO2 Max 45.
Great ride.