Notes
10 minute warm up during which I slowly increased power output so I went straight into a 30 minute theshold session with a 1 minute recover before going into a 7.5 minute pyramid session, increasing resistance after each minute for the first 5 minutes and then decreasing every 30 seconds on the way down followed by 1 minute recovery before doing 3x 30 seconds sprint effort on high resistance and a long cool down to finish.