MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles. After 6th cycle,
4x30" @5k pace - with 1' recovery
8x1' @5k pace - with 2' recovery
4x30" @5k pace again with 1' recovery
Stretch when done and add in Core 1, 2 or 3.