Notes
I added 0.5 miles to the warm up and cool down in hopes of getting a better taper of my HR. This also put me closer to MAF at the start of my first workout interval. It doesn't work as well as I would like on the cool down, though. While the distance is sufficient, I think the increasing pain in my sit bones offsets the lower effort and prevents my HR from dropping further. Hopefully, this will improve as I get used to sitting for longer. It is a mountain bike after all, though it does have a gel padded seat. Perhaps a regular road bike seat would help.