Like you've been doing ,but we're extending this out to 2x20min now, and increasing the power a little at the same time as it's all been looking really good in these efforts Ride for 10-15min to start, about 140-170W Then a short warm-up effort: 1min@190W 1min@220W 1min@240W 4min easy spinning. Then 2x20min tempo efforts, aim for 200-220W for these. Keep cadence over 85rpm or higher for these. 6min to recover after each interval, but keep this around 140-150W, so no hard but not super easy either. After the 2 efforts just some endurance riding to get 1.5h total for the ride.