WU: (warm up)Start off with a solid warm up. If needed take more time or add in some dynamic stretching off the bike. High cadence efforts wake up the legs. Spin as high of an RPM as possible without bouncing.
MS: (main set)
During the main set you will perform 3 sets of 15 minutes at hard tempo or sweet spot. This should be 88-93% of functional threshold power. You should TARGET a +/- 10 watt range.
These efforts should feel just hard enough. There are a bunch of options if you use Zwift. Get out with a group that will push you to hold the range but do not over do it OR select Box Hill and knock it out with 3 x 15 minute segments.
CD: (cool down)
Make sure to spin your legs and recover HR during cool down period. Also, great time to sip on some recovery fluids.