low effort spin, add intervals at MAF for as long as comfortable (this could be 2 minutes to 10 minutes each).
How does MAF feel on bike in terms of RPE? report back on what your cadence naturally wants to be at: 60s, 70s, 80s, 90s, ?
At MAF levels, cadence settled on mid 90s. During the recovery, mid to high 80s. MAF feels like a solid 8. MAF power at 150-170W.
theRUNS.net 