Workout

Include 6 x 5 minute Power Intervals (5 minutes rest between intervals)

Daily Goal

The goal of Power Intervals is to stress your body's ability to deliver and process oxygen. Which means your heart rate and breathing rate should be very high on this workout and cadence should be north of 100 rpm to help facilitate that. If you need to shift to a lighter gear in order to keep the cadence high, that's fine, but make sure that you're also working as hard as you can on each interval.