Turbo 

cadence/heart rate pyramid
5mins @ 124bpm - 85rpm,
10mins @ 130bpm - 90rpm,
10mins @ 130-136bpm - 95rpm
10mins @ 136-140bpm - 100rpm
20mins @ 140-147bpm - 105rpm -THIS IS STILL AEROBIC-
10mins @ 124-130bpm -90rpm


Had to split the 20min block into 10/5/5 mins


http://connect.garmin.com/activity/40520840


Surprisingly hard session - although aerobic, the higher cadence made it tough.
Raised the saddle a couple of mm as wearing less padded shorts now - ouch!
Think the principle of this session is "neuromuscular adaptation" your synapses can get used to firing at a particular frequency and these sessions can shake all that up. It's also a good at demonstrating how little pressure you have to put on the pedals to push them round and if you can get it right you can produce a lot of watts (which I couldn't!)

Tough to do after a 7am-7pm day at work.