This is still essentially an endurance session but have included just 3 x 45 sec efforts at the end of the session, by including the high intensity at the end we aren't compromising the endurance benefit if the session. Each of the 18min sections have a varying cadence element. The 3 x 45 sec efforts should be seated using the cadence which works best for you, don't hold back, just 3 efforts so give your best from the first effort. Concludes with 8min recovery, whole session just over 65min.