Did 4 efforts of 2 minutes at Tempo (avg 280 watts), 2 at steady state (avg 330 watts) and then one minute time trial pace at around 380 watts. Lifted last night for an hour with the circuit class and will do that again tomorrow along with riding the 8am spin. Will be riding in the mountains of TN/NC later in the week. have the Franklin back after a winter away being re-chromed. The best riding bike I've ever owned. Not as light as carbon but the steel on the 100 mile plus rides is so comfortable.