This was yesterday. I went deep the last set and almost blacked out. 2hrs total. Today is a rest day, tomorrow is openers, Sat is my first big race w/ the pro teams.
warm up 20min@160-190w
2 sets of 5 x 20sec sprints with 3min recovery in between each sprint. 5min recovery in between sets.
2 sets of 5x15 sec sprints with 45sec recovery, 5min recovery in between sets
Ride rest of ride@170-190w