Warm up 30mins
Set 20min x 250W x 85rpm x 2 on 10min recovery
I haven't done one of these 20min x 2 sessions for a while. They are probably the best predictor of where you are. The pro's really concentrate on this session either increasing the watts and keeping the duration the same or stringing more lots of 20min together.
My heart rate wasn't any lower than previously but the perception of effort was really low. The lung busting sessions at 300W have made a huge difference.
For once I didn't have the door open from the start!