Notes
An indoor session instead of a 3 hr easy on road session. Was raining and couldn't be bothered riding outside.
10 min warm-up
10 min at 100rpm, 10 min at 110 rpm, 10 min at 120 rpm (lowest gear)
5 min spin float
10 min at 100rpm, 10 min at 110 rpm, 10 min at 120 rpm (up a gear)
5 min spin float
10 min at 100 rpm, 10 min at 110 rpm (up another gear)
5 min spin float
5 min at 110 rpm (up a couple of gears)
10 mins cool down.