Bike Trainer Speed Workout 1

I have had some time to digest the results from Sunday's 10k time trial. Going in I knew I hadn't biked much and said I wanted to be within 2 minutes, 30 seconds of the course record - 14:45. As it turned out, I was 1 minute, 18 seconds from the course record, averaging 293 watts. Now, I WANT 14:45! Not so much to get the course record and beat other people, but just to be at a point where I am really making progress. I have come up with 6 brutal workouts that will help me with my assault on "Mission sub 14:45". I plan on doing them every other day, as time permits. Today was workout 1. I was awake, sweating buckets at 4:00 AM.
This workout was designed for someone riding with a power meter. I don't have one, so I will be be estimating my efforts by 1) percieved exertion 2) heart rate monitor.

% based on Avg wattage for 10k Rolling TT

1. 6 min easy spinning-warmup
2. 2 min @ 10% below avg watts for 10k TT
3. 1 min @ 10% above avg watts for 10k TT
4. 2 min @ 10% below avg watts for 10k TT
5. 1 min @ 10% above avg watts for 10k TT
6. 2 min @ 10% below avg watts for 10k TT
7. 1 min @ 10% above avg watts for 10k TT(Now at 15 min mark)
8. 6 min easy spinning
9. repeat steps 2-7(now at 30 min mark)
10. 6 min easy spinning
11. repeat steps 2-7(now at 45 min mark)
12. 15 minutes easy spinning(1 hour total)

In total, there was 27 minutes of riding that was close to the effort level from my 10k TT. 9 of those minutes were slightly above that effort level. My HR for the high effort intervals was within 5 beats of 177. My HR for the lower effort intervals was within 5 beats of 167.

Thank you to Ron Mattson of Freeport Bicycle Company for this workout. He contributed workouts 1-3 of my 6 part bike trainer series. Stay tuned for workouts 2-6...Power UP. Weight Down!