i'd find a hill of around 5%, ideally at least 300' of climb, no stops, keep cadence around 80, heart rate at a steady sustainable value for rider watts in the 100-150 range, do it once at 20/100, once at 40/100, 60/100, 80/100, and 100/100. you won't be in danger of hitting 28mph (heh) and the...