5 min easy bike warmup, nasal breathing only
+
3 min progressive intensity bike, faster every 60 sec to end at goal 10 min pace
+
90 sec progressive intensity bike, faster every 30 sec. rest walk 90 sec x 3
(pace progressions here something like 350-400-450watts for each 30 sec piece)
+
rest as needed
+
10 min AB TT for cals (compare to 158)

Today I hit 192.8 I felt good.
+
10 min easy bike cooldown

I’m super sore in the back/lats. I haven’t been this sore in a long time. Probably from RMU/BMU