I've created some Power Based Training workouts based on the cyclists Functional Threshold Power (FTP). What, you don't know what your FTP is? If not, contact Todd@TWileySports.com to schedule an FTP test. Anyway, here is a sample 5x6 @L3 Interval Workout based on FTP. This is a good workout for this time of the year. Email me, Coach Rob at: firstname.lastname@example.org and I'll send you a workout based on your FTP.