My warm up consisted of a bunch of shoulder prep work you've given to me in the past and a 6min EMOM of 50 dubs (UB for 5 sets, slowest took 33 seconds, others took about 28 seconds)
Assault Bike 3min @ 10min goal pace
Assault Bike 30 Seconds @ 150 watts less than goal pace
Assault Bike 10 Seconds @ 100/75 watts over goal pace
Assault Bike 10 Seconds @ 200/150 watts over goal pace
Assault Bike 10 Seconds @ 300/200 watts over goal pace
rest 4-5min bw sets
x3 total sets
10min goal pace was 350 (for a 10min echo time trial) - held 348 watts for each 3min portion. However, I was not able to increase my pace as prescribed. It was closer to ~75/~125/~175 for each 10 second increase in power output. The echo bike is a lot harder to work with than an assault bike and I can't wait til the one at the gym is fixed.
Cool down was a 10min walk on an assault runner
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