3S Bike Long Interval or Tempo

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Bike (3S)
5-10 minutes Mobility
Knee Pain Case Study Part 3
Dynamic warm up
1/2 mile spin warm up
3 X 3 different  Cycling drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
Long Interval
1:00 on, 1:00 off
3:00 on, 2:00 0ff
4:00 on, 3:00 off
5:00 on
10-15 minutes cool down.

OR TEMPO
2 x 10mi @ 85% of 10mi TT pace
How to calculate tempo time
Spin/recover 5:00
10-15 minutes cool down.

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