- Warmup 10m 60% 85-95rpm
- Meter reps 400mtr 250-275w
Main Set 2x
  - Threshold HR 8m 95-100% LTHR
  - Float HR 2m 80-85% HR
  - Cruise Pace 1km 92-96% Pace
- Build 6m ramp 60-90% 85-95rpm
- Pace Zone 10m Z2-Z3 Pace
- Power Zone 5m Z2-Z3
- Mile Pace 1mi 5:55/mi Pace
- Open 5m freeride
- Strides 30s RPE 8
