I got there a bit late so I didn't get a proper warm-up but he had a fairly large group (7) so he had us do a "threshold assessment." He wanted us to start at 100w for 3 minutes, then bump it up 30w every 3 minutes after that. I ended up peaking at roughly 338w on the last interval. After looking at the graphs it told me what I already knew, my threshold heart rate is 172bpm. If I go beyond that I'm toast.
Anyhow, after that we got on with a mixed climbing/TT workout. You can see on the climbing when I get out of the saddle.
I'll try to find time this weekend to rent the wheel again and go to a local TT course and do the 5 minute/20 minute test and see how it compares with a session on the rollers at home. I don't mind the pain, it's kind of fun.
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