20 minutes steady state at 22 at 60%
Begin with arms only, then incorporate back, then 1/2 slide, then full slide. Stay methodical and concentrate on mechanics vs power. Feel the wheel as you push with legs and “Hang” with the upper body and then swing while drawing arms.

6 x 2 minutes with 1 minute off

Rate 22 for 1 minute, 24 for 2nd minute
Pace: 5K+2 @ 22, 5K @ 24
strong velocity at given rates

5 x 30 sec on, 30 secs off at 28 (full power)

5-10 minute cool down at 20-22 steady state