Don't use a climbing block today, and turn off ERG mode, unless you want to use ERG on the first interval to feel the power changes and then turn it off for the remainder of the workout.
1. Warm up well, using your fast pedals to open. No slacking! If you have time to extend the warmup a few minutes, today is a good day to do it.
2. We'll practice Gear 1 breathing in this short Endurance section. Now is a good time for a gel or a small bite of food if you've been running. We have three long intervals, so let's set ourselves up for success.
3. Make the intervals fun! Use your imagination; think about your goal race event or imagine a fun scenario with friends. Start controlled and then give a strong 45-second high-cadence push to get yourself off the front.
4. Settle down but push for a few more minutes to establish the break, then find a good rhythm for the middle section. Check your breathing. Practice drinking under load and getting your heart rate back under control. Pick up the pace for four minutes as you get closer to home.
5. Begin the lead out for the sprint and then finally sprint! Just go! Don't worry about power…dig it out.
6. Recover and cool down.