10 Minute Warmup RPE 4-7 FTP 40-90% 2 X 60 Seconds Single Legged Only/30 Seconds Recovery Both Legs Together (RPE6, Smooth Pedal Stroke Focus) 30 Seconds HIGH POWER 150-170% FTP), 30 Seconds Recovery BOTH LEGS Together 1:30 Minute Recovery RPE5 65%FTP 8:00 Minutes at FTP 100%ish RPM 90 RPE7+ 3:00 Minute Recovery RPE5 65%FTP 6 X 1 Minute RPE10 (150% FTP), 2 Minutes Easy RPE4 8:00 Minutes at FTP 100%ish RPM 90 RPE7+ Cool Down