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: 5:00 at Above Threshold Effort (Building) Cadence Self Selected 3:00 Easy Rest Repeat 5 Times 2 Minutes Warm Down