Join us for GFNJ interval training. Those of you who will be participating in GFNJ will benefit from being able to dial in your HR or power numbers for the Gran Fondo. After a warmup from Sayville RR parking lot, we will do seven laps alternating a maximum effort lap with a recovery lap. This will give you four 10 minute efforts with plenty of recovery in between and then we regroup at the park entrance after the seven laps.  This will give you a good idea what maximum HR or power you will be able to hold for the approximate 10 minutes of effort required for each GFNJ timed climb. To get the most accurate numbers for this training, there should not be any drafting of other riders on your hard effort lap - we can regroup and ride together on the recovery laps.  Any questions feel free to call my cell number.  Although this is listed as an A ride, all riders are welcome since you will be riding the hard intervals at your own pace.