Up at 4:35am get the coffee ready, get a bottle ready and another early morning trainer workout…and another ladder. I bumped all three power zones by 5 watts. Then it’s jump off the bike wake my son up, jump in the shower, make coffee, make breakfast, and get on the road to work and school. Phew!

10 minute warm-up

5 minutes at 180 watts (2.66 w/kg)

5 minutes recovery

5 minutes at 205 watts (3.03 w/kg)

5 minutes recovery

5 minutes at 230 watts (3.40 w/kg)

3 minutes recovery

5 minutes at 205 watts (3.03 w/kg)

3 minutes recovery

5 minutes at 180 watts (2.66 w/kg)

10 minute Cool Down.