A warm up followed by multi-cadence seated and standing intervals with accelerations before a big, big finish. The warmup comprises 3 spin ups and then cadence prep for the main working section. The working section is a sustained effort in Zones 3 and 4. The work starts slowly with a long 70RPM interval both seated and standing before speeding up slightly through 80, 90, and 100 RPM. Standing efforts decrease as we speed up and then increase as we come down the ladder. The end is a solid 4-minut