Penrose races . . . approx 5 min Scratch (5th place in a field of 15) . . . 10 min points race . . . 12 lap (~6 min) unknown distance. with complete rest, plus warmup and cooldown laps
3x 5 minute intervals on the rollers with track bike at fairly high intensity with some all out sprints, getting the legs to spin fast, which is an aerobic workout, run out of air before legs get tired