Started on the trainer did 5 mile easy warm-up then another 5 miles at zone 2 HR followed by 2 miles at zone 3 HR before 4 sets of seated high cadence seated sprints for 30 seconds with 1 min recovery; 3 sets of standing sprints with greater resistance for 15 seconds with 1 min recovery followed by 3 minutes recovery. Set up motion roller with full resistance 1 mile at zone 2 HR then 1 mile at zone 3 HR then repeated the speed intervals as done on the trainer. The roller ride was much harder than I expected it to be with full resistance, definitely need to make it adjustable. My heart rate went up and would drop back down on the recovery portion even dropping to an easier gearing. The last 6 miles it stayed elevated so I stopped before going the full 30 miles. It was better to stop at this point then continuing as I was over heating and sweating up a storm because my fan bit the bullet I will go get one of my turbo fans from my storage tomorrow. This workout was my first interval training ride thus starting phase one. I have a long ways to go to get my speed and power up to where I feel it needs to be if I want to get on the podium come race season starting in March.