UTokyo bicycle racing team

Interval workout up to Otarumi, then back down and along the Asakawa. Even though it was nighttime and raining, it wasn't cold at all.
Warm up - 10 min.
Power interval - low cadence, high resistance
1 min. on/30 sec. rest - 6 sets
Recovery - 15 min.
Sprint intervals - maximum effort
10-15 sec. on/10-15 sec. rest - 10 sets
Recovery - 5 min.
Repeat sprints - 5 sets
Cooldown

1:04, 30 km