15min warm up
4 x 5min x 300W on 5min recovery
2 x 2.5min x 300W on 2.5min recovery
I had secretly been dreading this session. Just before new year i'd managed 5x5min and knew I should be repeating this. In the end I split the last set into two it just felt like the right thing to do and leaves me somewhere to go. The total work done was the same though as was the recovery. I raised the saddle after the second set which I think helped.
I had a 5min cold bath after this. It was interesting to see my heart rate rise with the anticipation of getting in and plummet as soon as my feet went in (i'm a bit of a physiology geek)