Nice 15 minute warmup at low speed (10-12mph), high cadence 90+.
Started with 10 second sprint bursts (25+mph; 120+rpms); 10 seconds rest
Did that for 6 cycles.
Max’d out gears and sustained 40+mph for 30 seconds
Idled back to 20-22mph and held that steady until my overall average MPH reached 15mph (including warmup).
Total: 22 minutes; 5.7 miles; 15.1mph ave; 41.3mph max (PR)
