4x5' O/U

Has to be one of my better sessions. Ask me to do 400w once in a workout and i'd fail, but can do it 4 times back to back in over/unders when mini races are involved! Reps avg around 430w NP for the key durations of each.

Race 1: ITT vs bots: 4 times up a really steep KOM that must be around 45sec, which is quickly followed by a descent and a flat section. The loop continues in this fashion.

Race 2: 5 min ITT vs bots: As many laps as possible of a loop that must have around 20sec or so steep KOM each lap. Think a lap is around 45sec of this loop.

Race 3: 6 lap scratch race vs bots of my Holy Grail O/U loop. Each KOM is around 30sec and a lap is around 50sec.

Race 4: ITT vs bots. 4 times up the Paterburg? with a little loop around and back up, finishing slightly lower down on lap 4. This one took closer to 6 mins but at around 440w NP

All on a 10 min cycle with light spinning between. 6w/kg NP including the 5 mins of ~100w between each!