tempo cadence power work

15 minutes of warm up [Fixed resistance 1]
5 minutes of blow out at zone lactate threshold
30 minutes of normal cadence [ERG watts = 78% of FTP]
15 minutes of 15 below avg [ERG watts = 78% of FTP]
30 minutes of normal cadence [ERG watts = 78% of FTP]
15 minutes of 15 above avd [ERG watts = 78% of FTP]
15 minutes of cool down [Fixed resistance 1]