Short Intervals is the plan for this workout. Two minute steady state intervals and some :60 sec intervals w/ short rest make up this weeks plan. Start out with a standard warm up of :30 sec fast and :30 sec easy. Add some gears as you go while keeping the pace consistent.
The 1st set consists of four 2 min intervals with :60 sec or recovery. The key on these is to maintain the same effort / pace for the entire 2 minutes. Start off in your base gear for 2 minutes and maintain 93-97 RPM (or +/- 5 watt variation) for the entire 2 minute interval. Take 1 minute easy by backing down 2 gears or shifting to your small chainring. Next interval is base gear +2 maintaining 83-87 RPM for the entire 2 minutes. Take another 1 minute easy. The third interval is base gear +3 @ 78-82 RPM with another :60 sec easy. The fourth interval is in base gear -1 @ 98-102 RPM. Then take 2 minutes easy before hitting the next set.
Next is a set of 1 minute intervals with only 20 seconds recovery. Start off in base gear for :60 sec @ 90 RPM with :20 sec easy. The next one is base gear -1 at 100+ RPM for 1 minute with :20 sec recovery. The 3rd interval is base +1 @ 95 RPM (tempo pace) with another :20 sec off. Fourth interval is back to base gear for another minute. Next is another tempo pace interval at base gear +1 @ 95 + RPM. The final interval is at base -1 @ 100 + RPM. Take 2 minutes easy to get the hear rate back down.
The 3rd set is the same as the first, 4 x 2 minute steady state intervals with 1 min off inbetween. Finish up with a 10 min cool down. I finished up this one with a 10 min fast run off the bike to start getting used to doing bricks again.