This test is designed to establish your vV02 pace (see Racesnake.co.uk for more info.). Make sure that you can record the distance you cover accurately (to within 3m).
A running track is the best location for this test, but a flat firm circuit will suffice.
Your vV02 pace is the average pace you sustain for the 6 minutes and you will conduct most of your hard intervals at this pace.
This is a swim endurance set so keep early reps comfortable as finishing strongly is important.
If you cannot complete 3000 in 1hr do same sets but with 750m or extend time allowed.
Keep this Steady. You should be able to eat and/or talk for the entire distance.
A rolling hilly route is best.
Maintain a TT position throughout. Focus on staying aero and keeping pedalling smooth. Allow HR to climb gradually through the 2 minutes, try not to accelerate hard at the start then fade.
vV02 session best completed on a running track. However a road loop (housing estate etc) that allows fast running will be fine. Much of the time at V02 max occurs during the recovery so make sure you keep to a consistent pace in the recovery throughout the effort.
Initially running at you 1 mile P.B pace will feel comfortable, but by about half way it will really hurt, so keep pushing.
2 ride @ zone2 or 6/10 rpe