OverUnder T/SS: 4x(2x(3'T+1'SS)+4'RBI)

2 minutes of Warm up 50% FTP at cadence 90 [ERG watts = 50% of FTP]
2 minutes of Warm up 60% FTP at cadence 90 [ERG watts = 60% of FTP]
2 minutes of Warm up 90% FTP at cadence 90 [ERG watts = 90% of FTP]
2 minutes of Warm up 70% FTP at cadence 90 [ERG watts = 70% of FTP]
4 minutes of Warm-up 60% FTP at cadence 90 with heart rate recovery [ERG watts = 60% of FTP]
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
4 minutes of Recovery at cadence 90 and zone recovery with heart rate recovery
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
4 minutes of Recovery at cadence 90 and zone recovery with heart rate recovery
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
4 minutes of Recovery at cadence 90 and zone recovery with heart rate recovery
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
3 minutes of Tempo Cadence 70-75rpm at cadence 70 and zone sub-LT with heart rate sub-LT
1 minute of Steady State Cadence 85-95rpm at cadence 90 and zone lactate threshold with heart rate lactate threshold
4 minutes of Recovery at cadence 90 and zone recovery with heart rate recovery
5 minutes of Cool Down @ 75% FTP at cadence 90 [ERG watts = 75% of FTP]
6 minutes of Cool Down Cadence 90rpm at cadence 90 and zone recovery with heart rate recovery