Use this session to establish your FTP/HR threshold and set up your zones.
If you would like more help in this area, please email for assistance.
Working aerobically on the base and sub FTP. In these sessions with more controlled, longer efforts, you can on technique, cadence, positioning etc.
Aim to keep cadence high (90-100 rpm) as the pressure builds through each set. Don't get carried away too early or think they are too easy - they will start to bite by the end.