Here is the workout:
——Threshold——-
10mins easy spin
———
2x
30sec seated, 85-90rpm, 6/10 effort
1min seated Right leg, 80-90rpm, 6/10 effort
30sec seated both legs, 85-90rpm, 6/10 effort
1min seated Left leg, 80-90rpm, 6/10 effort
———
3min seated, choice rpm, 3/10 effort
——-
2x
4min, 80-85rpm, 8/10 effort
3min, 85-90rpm, 8.5/10 effort
4min, 95-100rpm, 9/10 effort
3min, 80-85rpm, 8/10 effort
2min, choice rpm, 3/10 effort
———
3-5x
30sec seated,100-105rpm, 4/10 effort
1:30min choice, choice rpm, choice effort