Ride two 16,000 meter pieces. In each piece change the cadence every 4000m. The first 4000m @ 75 rpm. Then 4000m @ 80 rpm. 4000m @ 75 and 4000m @ 80. Ride for five minutes easily during the rest period.
PM5: B-D-D-A-D-D-B-A-B-B-B-B-B-B-A-C-C-C-C-C-A-A-A-A-B-B-B-B-B-E