15' warm up - nice smooth spinning - then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 3x15 minutes in this gear - HR should be mid-high RPE 7 - recovery will be 5' easy between sets - keep the cadence up - this is where you build strength. 10' cool down.
Race Start Speed
MS: 4x200 no warm up on 3:30. Then 500 at race pace. Rest 1' then 6x200 at race pace with 30" rest.