Int 3x8

5 minutes of Warm up at zone endurance [ERG watts = 64% of FTP]
8 minutes of 1. Intervall at zone sub-LT [ERG watts = 95% of FTP]
2 minutes of 1. Recovery at zone recovery [ERG watts = 56% of FTP]
8 minutes of 2. Intervall at zone sub-LT [ERG watts = 95% of FTP]
2 minutes of 2. Recovery at zone recovery [ERG watts = 56% of FTP]
8 minutes of 3. Intervall at zone sub-LT [ERG watts = 95% of FTP]
5 minutes of Slow down at zone recovery [ERG watts = 56% of FTP]