CompuTrainer Class: Force and Power XI

This is my kind of class—3 short tempo efforts and lots of sprints. I could definitely feel the weekend's races in my legs, but that didn't stop my from doing my best! There was one more sprint, but otherwise this is pretty close to what the workout looked like (I skipped the final 2-minute effort):

3-06-12. 3-08-12. 3-20-12.

• 1:40 total ride
  1:37 total ride, 149 bpm (184 max)
  1:36 total ride, 150 bpm (182 max)
• 10-min warm up for the trainer
  8:37 warm up for the trainer, 74 bpm
  13:30 warm up for the trainer, 114 bpm
• 10-min warm up + 5-min tempo; 3-min rest
  10-min warm up + 5-min tempo, 152 bpm; 3-min rest
  10-min warm up + 5-min tempo, 159 bpm; 3-min rest 
• 10-min tempo; sprint to 580W; 4-min rest
  10-min tempo, 168 bpm; sprint to 586W; 4-min rest
  10-min tempo, 168 bpm; sprint to 555W; 4-min rest 
• Sprint to 62xW; 4-min rest
  Sprint to 648W; 4-min rest
  Sprint to 643W; 4-min rest 
• Sprint to 641W; 4-min rest
  Sprint to 664W; 4-min rest
  Sprint to 643W; 4-min rest  
• Sprint to 65xW; 4-min rest
  Sprint to 665W; 4min rest
  Sprint to 643W; 4-min rest  
• Sprint to 664W; 4-min rest
  Sprint to less than 665; 5-min rest
  Sprint to 643W; 5-min rest  
• 1-min hill; 1-min rest
  1-min hill; 1-min rest
  1-min hill; 1-min rest 
• 2-min hill; 1-min rest
  2-min hill; 1-min rest
  2-min hill; 1-min rest 
• 1-min hill; 5-min rest
  1-min hill; 5-min rest
  1-min hill; 5-min rest 
• 10-min tempo; sprint to less than 664; 4-min rest
  10-min tempo, 166 bpm; sprint to less than 665; 4-min rest
  10-min tempo, 164 bpm; sprint to 643; 4-min rest 
• Sprint to 665W; 4-min rest
  Sprint to 675W; 4-min rest
  Sprint to 655W; 4-min rest 
• Sprint to 666W; 4-min rest
  Sprint to 678W; 4-min rest
  Sprint to 688W; 4-min rest 
• Sprint to 686W; 4-min rest
  Sprint to 700W; 4-min rest
  Sprint to 712W; 1:30 cooldown
• 2-min hill; 1-min cool down
  2-min hill; 1:43 cool down