Spinning 2:00:00 [3]
5x 30 second MAP, 30 seconds off
15 minutes of E3 with 1 minute of MAP
5x 30 second MAP, 30 seconds off
15 minutes total of E3 work with 1 min MAP, 2 min E4, 2 min MAP, 1min MAP thrown in.
15 km time trial on a 5 person team riding E3 with 3 sets of 1km time trials each. Competed againts two other teams.