Warm up 5 mins easy 5 x 1 min build zone 2 to zone 4 1 min rest 5 x 45 secs build zone 2 to zone 4 1 min rest 5 x 30 secs build zone 2 to zone 5 5 min easy TEST 1 20 secs BEST POWER 7 mins easy 4 x 30 secs 90%/Easy 1 min easy TEST 2 3 mins best effort 10 mins easy ONLINE OPTIONS: TOTAL TRI CYCLING APP SQUAD TRAINING SESSION ON DEMAND Session available on demand in the Velocity app by searching the title of this workout **Testing: 20 secs and 3 minutes** Which is coach Led Session, Additional learning and education within the session with the team Session will sync with all other cycling apps Zwift/MyWoosh etc