Cycling (zwift) 1:17:00 [3] 21.54 mi (16.8 mph)
3x14 min @ tempo wattage
2 min @ <70 rpm
2 min @ 75-80 rpm
2 min @ 85-90 rpm
2 min @ >95 rpm
2 min @ 85-90 rpm
2 min @ 75-80 rpm
2 min @ <70 rpm
recover for 5 minutes between each interval set
+ warm up and cool down