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 2:00 Minute Recovery RPE5 65%FTP Mainset: 3:00 Minutes at FTP 105 - 110% Range OR Better. (These are VO2 Pushes). Let's start at the low end and build each one 2:00 Minute Easy Recovery Repeat 5 X 20 Seconds All out Sprints (Big Gear Starts) 2:00 Minute ULTRA Easy Recovery Repeat 5 X Cool Down