This is the first of “once a week” work toward improving lactic acid threshold. This allows you to do more work in less time. The goal of these 10 Minutes is to maintain as high an average watt output as possible for the entire 10 Minutes. It is suggested that you go at 75-80% of perceived effort for the first 5 Minutes and then make a push or try to hold for the next 5 depending on how it feels.
Your units should be set to watts and the number you want write down is “ave watts.”
as an estimate 200 watts is around 1000 cal/hr and just under 2:00/500m. 260 watts is around 1200 cal/hr and 1:50/500m. 300 watts is around 1330 cal/hr and 1:45/500m