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 Minute Recovery Second Set) Main-set: 3:00 at V02 Max Effort Building FTP 100%+ Each One Should be better Cadence Self Selected 2:00 Easy Rest Repeat 3 Times 8:00 at FTP 100% FTP, 95 Cadence SPINNNING! 2:00 Easy Rest 3:00 at V02 Max Effort Building FTP 100%+ Each One Should be better Cadence Self Selected 2:00 Easy Rest 3 Minutes Warm Down