Start out at a very easy gearing, over 20' gradually increase the resistance to 75% of Threshold (Zone 4/5a). Spin at 75-85% of Threshold for the next 20'. Then gradually work back to 75% of Threshold or less over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.
4x200 no warm up on 45" rest. Then 500 at race pace. Rest 1' then 6x200 at race pace with 30" rest. 100 cd.