No rocket science in involved just plain hard work!
Anyway before you start the program he recommends doing a field test. This invloves 2 8m efforts 10m apart. He has a lot of detail on how to do this. I tried to follow it as close as possible. I chose using the trainer as there is not really any good location close by to do it on the road...
The Results:
Heart rate and Cadence
Power
Unfortunately my test did not match any of the examples CC provided! It was a good test and has highlighted that I was not sure of what I could handle for 2x8m and so I must have started to easily. In the notes Chris does say to really open it up in the last minute and that is what I did but guessing from the examples he would have expected that to hold the current power rather than increasing it as much as I did... The rest of each set was pretty steady though. At the end of the second 8m I again was able to increase the power instead of slightly dropping it which would have indicated fatigue... so as I say I must have gone to easy to start with...
Average power was 325 and 323W, heart rate 146 and 149.
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