2 x 20 Threshold intervals (90% FTP)

10 minutes of Warmup [ERG watts = 60% of FTP]
20 minutes of Work Interval 1 [ERG watts = 90% of FTP]
5 minutes of Rest [ERG watts = 50% of FTP]
20 minutes of Work Interval 2
5 minutes of Cooldown [ERG watts = 60% of FTP]