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 Mainset: 5:00 Minutes at FTP 100%ish RPM 90 RPE7+ 1:00 Minute Easy Recovery Repeat Twice 3:00 Minutes at FTP 105%ish RPM 90 RPE8 2:00 Minute Easy Recovery Repeat Twice 2:00 Minutes at FTP 110%ish RPM 90 RPE8 2:00 Minute Easy Recovery Repeat Twice 1:00 Minutes at FTP 120%ish RPM 90 RPE8 2:00 Minute Easy Recovery Repeat Twice Cool Down