Pettit is an hour of Aerobic Endurance spent mostly between 60-70% FTP and includes Form Sprints, Endurance Spinning intervals, and Pistons/Kick & Pull pedaling drills. Form Sprints: Practice high-rpm sprint simulations at low power outputs to reinforce proper sprinting technique by jumping out-of-the-saddle and winding up a light gear. As your cadence reaches its controllable peak, gracefully transition into the saddle where you can shift gears if necessary. These sprints are only 10s long and are all about leg speed, form, & technique. Experiment with which foot to lead with, and learn how to generate a lot of leg speed in very little time. Endurance Spinning: Practice spinning slightly quicker than your natural, self-selected cadence. Ride at a cadence that's at the very top of your comfortable rpm range and remain there for a solid 5 minutes. The goal is to learn to turn the pedals more quickly with less force (muscle stress) thereby improving your ability to remain predominantly aerobic over a wide range of rpm's. If your HR rises more than a few BPM, you're pedaling too quickly - take it easy and stay relaxed but quick.