Warm-up with single-leg drills, help to define areas of pedal stroke that need attention. Find a 4-5% steady grade, use a gear that allows 40-60 rpm, at a perceived exertion of 4-6, or 60-70% of max heart rate. Focus of workout is specifc pedal strength – so mentally stick with it – push over top with quads, scrape back with hamstrings and glutes, and then actively unload pedal. Start with 6x2min and progress. Complete workout with 10-20 minutes high cadence, 90-120 on flats.