Feel 8. A little leg death from not riding for 2 days. The dishes started piling up, the drain clogged, pumped in some liquid draino and things started trickling through. The only workout I fear and there's a lot to fear. 20 sec, 4 min, 20 min, 1 min intervals spread out evenly throughout the ride.
Kitchen Sink
Warm-up: 15 Minutes with 3 x 1 minute fast pedals to open up the legs. Main Set: This is a deep endurance ride with efforts in 4 key physiological zones besides aerobic fitness. Break the ride into 4 sections of equal time and in each section complete the following efforts. SECTION 1: Neuromuscular Power  During the first section of the ride complete 6 x 20 seconds all out sprints. Target short hills or fast zones that allow you to begin sprints from 18-22mph. Try to allow for at least 5 minutes of riding at endurance pace in-between sprints. SECTION 2: VO2Max  4 x 4 min 105-120% w/ 4 minutes RI. Try to do these in the middle of the section and on a long flat road with no interruptions. SECTION 3  Sweet Spot  2 x 20 min w/ 5  10 minute rest in-between intervals. SECTION 4  ANAEROBIC CAPACITY  5 x 1 Minute all out efforts with 4 minutes rest in-between. Ride all other time in your Endurance zone 2. Warm Down: 15 minutes of easy pedaling