No Slackers is annoying in that I can't forward past the "coach's Notes" section where he sits there and pontificates, so getting you the contents was done at great personal sacrifice.

Here's No slackers:

Warm up
3 x 30 sec hard
5 minute tempo
5 min (10 sec on 10 sec off)
6x30 sec super spin
5 min race simulation
5 x 20 sec supersppin 10 sec rest/15 sec sprint
cool down