5 minutes of Warmup [ERG watts = 60% of FTP]
5 minutes of 1/4 [ERG watts = 79% of FTP]
5 minutes of 2/4 [ERG watts = 82% of FTP]
5 minutes of 3/4 [ERG watts = 86% of FTP]
5 minutes of 4/4 [ERG watts = 81% of FTP]
5 minutes of Rest [ERG watts = 40% of FTP]
4 minutes of 1/5 [ERG watts = 85% of FTP]
4 minutes of 2/5 [ERG watts = 82% of FTP]
4 minutes of 3/5 [ERG watts = 86% of FTP]
4 minutes of 4/5 [ERG watts = 88% of FTP]
4 minutes of 5/5 [ERG watts = 84% of FTP]
5 minutes of Rest [ERG watts = 40% of FTP]
5 minutes of 1/4 [ERG watts = 78% of FTP]
5 minutes of 2/4 [ERG watts = 85% of FTP]
5 minutes of 3/4 [ERG watts = 83% of FTP]
5 minutes of 4/4 [ERG watts = 89% of FTP]
5 minutes of Rest [ERG watts = 40% of FTP]
4 minutes of 1/5 [ERG watts = 85% of FTP]
4 minutes of 2/5 [ERG watts = 88% of FTP]
4 minutes of 3/5 [ERG watts = 83% of FTP]
4 minutes of 4/5 [ERG watts = 90% of FTP]
4 minutes of 5/5 [ERG watts = 84% of FTP]
5 minutes of Cooldown [ERG watts = 40% of FTP]
