15 minutes of warm up
20 minutes at zone lactate threshold
5 minutes at zone recovery
20 minutes at zone lactate threshold
5 minutes at zone recovery
20 minutes at zone lactate threshold
10 minutes of cool down at zone recovery

15 minutes of Warm up at zone recovery
5 minutes at zone VO2-MAX
5 minutes at zone recovery
5 minutes at zone VO2-MAX
5 minutes at zone recovery
5 minutes at zone VO2-MAX
5 minutes at zone recovery
5 minutes at zone VO2-MAX
15 minutes of Cool down at zone recovery

10 minutes of warm up at zone recovery
6 minutes at zone lactate threshold
3 minutes at zone recovery
6 minutes at zone lactate threshold
3 minutes at zone recovery
6 minutes at zone lactate threshold
3 minutes at zone recovery
6 minutes at zone lactate threshold
10 minutes of cool down at zone recovery

10 minutes of Warm Up at cadence 100 and zone endurance
4 minutes of On at cadence 125 and zone lactate threshold
3 minutes of Off at cadence 100 and zone recovery
4 minutes of On at cadence 125 and zone lactate threshold
3 minutes of Off at cadence 100 and zone recovery
4 minutes of On at cadence 125 and zone lactate threshold
3 minutes of Off at cadence 100 and zone recovery
4 minutes of On at cadence 125 and zone lactate threshold
3 minutes of Off at cadence 100 and zone recovery
10 minutes of Cool Down at cadence 100 and zone endurance

20 minutes of Warm-up [ERG watts = 58% of FTP]

Block: Intervals

• 5 minutes of Tempo! [ERG watts = 100% of FTP]
• 15 seconds of Sprint!!! [ERG watts = 135% of FTP]
• 30 seconds of easy... [ERG watts = 100% of FTP]
• 20 seconds of Sprint!!! [ERG watts = 135% of FTP]
• 30 seconds of easy... [ERG watts = 100% of FTP]
• 30 seconds of Sprint!!! [ERG watts = 135% of FTP]
• 20 seconds of easy... [ERG watts = 100% of FTP]
• 30 seconds of Sprint!!! [ERG watts = 135% of FTP]
• 10 seconds of easy... [ERG watts = 100% of FTP]
• 15 seconds of Sprint!!! [ERG watts = 135% of FTP]

8 minutes of Recover [ERG watts = 58% of FTP]

Block: Intervals

• 5 minutes of Tempo! [ERG watts = 100% of FTP]
• 15 seconds of Sprint!!! [ERG watts = 135% of FTP]
• 30 seconds of easy... [ERG watts = 100% of FTP]
• 20 seconds of Sprint!!! [ERG watts = 135% of FTP]
• 30 seconds of easy... [ERG watts = 100% of FTP]
• 30 seconds of Sprint!!! [ERG watts = 135% of FTP]
• 20 seconds of easy... [ERG watts = 100% of FTP]
• 30 seconds of Sprint!!! [ERG watts = 135% of FTP]
• 10 seconds of easy... [ERG watts = 100% of FTP]
• 15 seconds of Sprint!!! [ERG watts = 135% of FTP]

8 minutes of Recover [ERG watts = 58% of FTP]

Block: Intervals

• 5 minutes of Tempo! [ERG watts = 100% of FTP]
• 15 seconds of Sprint!!! [ERG watts = 135% of FTP]
• 30 seconds of easy... [ERG watts = 100% of FTP]
• 20 seconds of Sprint!!! [ERG watts = 135% of FTP]
• 30 seconds of easy... [ERG watts = 100% of FTP]
• 30 seconds of Sprint!!! [ERG watts = 135% of FTP]
• 20 seconds of easy... [ERG watts = 100% of FTP]
• 30 seconds of Sprint!!! [ERG watts = 135% of FTP]
• 10 seconds of easy... [ERG watts = 100% of FTP]
• 15 seconds of Sprint!!! [ERG watts = 135% of FTP]

10 minutes of Recover [ERG watts = 58% of FTP]

5 minutes of Warm Up. at cadence 90 [100 ERG watts]
1 minute of 1 [125 ERG watts]
1 minute of 2 [150 ERG watts]
1 minute of 3 [175 ERG watts]
1 minute of 4 [200 ERG watts]
1 minute of 5 [225 ERG watts]
1 minute of 6 [250 ERG watts]
1 minute of 7 [275 ERG watts]
1 minute of 8 [300 ERG watts]
1 minute of 9 [325 ERG watts]
1 minute of 10 [350 ERG watts]
1 minute of 11 [375 ERG watts]
1 minute of 12 [400 ERG watts]
1 minute of 13 [425 ERG watts]
1 minute of 14 [450 ERG watts]
1 minute of 15 [475 ERG watts]
1 minute of 16 [500 ERG watts]
1 minute of 17 [525 ERG watts]
5 minutes of Cool Down [50 ERG watts]

30 seconds of 150 W [150 ERG watts]
2 minutes 30 seconds of Begin (275W) [275 ERG watts]
2 minutes 30 seconds of 325 [325 ERG watts]
2 minutes 30 seconds of 350 [350 ERG watts]
2 minutes 30 seconds of 375 [375 ERG watts]
2 minutes 30 seconds of 400 [400 ERG watts]
2 minutes 30 seconds of 425 [425 ERG watts]
2 minutes 30 seconds of 450 [450 ERG watts]
2 minutes 30 seconds of 475 [475 ERG watts]
2 minutes 30 seconds of 500 [500 ERG watts]

20 minutes of Warmup [ERG watts = 70% of FTP]
10 minutes of VO2max Interval [ERG watts = 105% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of VO2max Interval [ERG watts = 105% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of VO2max Interval [ERG watts = 105% of FTP]
5 minutes of Recovery [ERG watts = 55% of FTP]
10 minutes of VO2max Interval [ERG watts = 105% of FTP]
20 minutes of Recovery [ERG watts = 55% of FTP]

1 minute 28 seconds of Start at zone recovery [ERG watts = 37% of FTP]
1 minute 58 seconds of Warm Up at zone recovery [ERG watts = 37% of FTP]
1 minute 31 seconds of Turning It Up at zone recovery [ERG watts = 50% of FTP]
1 minute 36 seconds of In With The Leaders at zone endurance [ERG watts = 63% of FTP]
1 minute 1 seconds of Wall 1 at zone endurance [ERG watts = 76% of FTP]
1 minute of Spin It Out at zone endurance [ERG watts = 63% of FTP]
30 seconds of Wall 2 at zone sub-LT [ERG watts = 89% of FTP]
30 seconds of Over The Top at zone endurance [ERG watts = 76% of FTP]
40 seconds of Wall 3 at zone super-LT [ERG watts = 101% of FTP]
10 seconds of Surge at zone VO2-MAX [ERG watts = 108% of FTP]
10 seconds of Back Down at zone super-LT [ERG watts = 101% of FTP]
1 minute of Sit Up at zone recovery [ERG watts = 50% of FTP]
33 seconds of Wall 4 at zone super-LT [ERG watts = 101% of FTP]
1 minute of Flattening Out Go Hard at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes of Long Descent at zone recovery [ERG watts = 37% of FTP]
25 seconds of Wall 5 at zone super-LT [ERG watts = 101% of FTP]
5 seconds of Surge at zone VO2-MAX [ERG watts = 108% of FTP]
30 seconds of Back Down at zone super-LT [ERG watts = 101% of FTP]
20 seconds of Get Up at zone VO2-MAX [ERG watts = 108% of FTP]
9 seconds of Surge at zone VO2-MAX [ERG watts = 114% of FTP]
26 seconds of Get Up at zone VO2-MAX [ERG watts = 108% of FTP]
26 seconds of Go With Him at zone VO2-MAX [ERG watts = 114% of FTP]
12 seconds of Surge at zone sub-maximal [ERG watts = 121% of FTP]
27 seconds of Back Down at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 30 seconds of Descent at zone recovery [ERG watts = 37% of FTP]
1 minute 30 seconds of Wall 6 at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 30 seconds of Get Up at zone super-LT [ERG watts = 101% of FTP]
1 minute 31 seconds of Fast Descent at zone recovery [ERG watts = 37% of FTP]
1 minute 59 seconds of Wall 7 at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 1 seconds of Grind It Stand at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes of Visit To The Team Car at zone recovery [ERG watts = 37% of FTP]
3 minutes of Wall 8 at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes of Recover at zone recovery [ERG watts = 37% of FTP]
30 seconds of Attack On Wall 9 at zone sub-maximal [ERG watts = 127% of FTP]
1 minute of Bring It To Threshold at zone VO2-MAX [ERG watts = 108% of FTP]
30 seconds of Close Those Gaps at zone sub-maximal [ERG watts = 127% of FTP]
1 minute of Hang On at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 30 seconds of Whew at zone recovery [ERG watts = 37% of FTP]
40 seconds of Wall 10 at zone super-LT [ERG watts = 101% of FTP]
40 seconds of Here They Come at zone VO2-MAX [ERG watts = 114% of FTP]
40 seconds of Slight Easing at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute of Last Descent at zone recovery [ERG watts = 37% of FTP]
1 minute 10 seconds of Final Wall at zone super-LT [ERG watts = 101% of FTP]
1 minute 2 seconds of More Power at zone VO2-MAX [ERG watts = 114% of FTP]
25 seconds of Harder at zone sub-maximal [ERG watts = 121% of FTP]
24 seconds of Absolute Power at zone sub-maximal [ERG watts = 127% of FTP]
31 seconds of Cool Down at zone recovery [ERG watts = 37% of FTP]

2 minutes 49 seconds at zone recovery [ERG watts = 50% of FTP]
3 minutes 31 seconds at zone endurance [ERG watts = 76% of FTP]
1 minute 16 seconds at zone lactate threshold [ERG watts = 95% of FTP]
20 seconds at zone super-LT [ERG watts = 101% of FTP]
38 seconds at zone lactate threshold [ERG watts = 95% of FTP]
28 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 9 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 37 seconds at zone lactate threshold [ERG watts = 98% of FTP]
1 minute at zone recovery [ERG watts = 37% of FTP]
1 minute 17 seconds at zone super-LT [ERG watts = 101% of FTP]
16 seconds at zone sub-maximal [ERG watts = 127% of FTP]
29 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone super-LT [ERG watts = 101% of FTP]
18 seconds at zone sub-maximal [ERG watts = 127% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
51 seconds at zone super-LT [ERG watts = 101% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
4 minutes 7 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 41 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 58 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
27 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone VO2-MAX [ERG watts = 118% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 2 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 31 seconds at zone sub-maximal [ERG watts = 124% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
11 seconds at zone sub-maximal [ERG watts = 127% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds at zone sub-maximal [ERG watts = 124% of FTP]
18 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
25 seconds at zone sub-maximal [ERG watts = 140% of FTP]
6 minutes 3 seconds at zone recovery [ERG watts = 50% of FTP]
29 seconds at zone super-LT [ERG watts = 101% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
38 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
28 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
9 seconds at zone sub-maximal [ERG watts = 127% of FTP]
32 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone super-LT [ERG watts = 101% of FTP]
39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
13 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
17 seconds at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 29 seconds at zone sub-maximal [ERG watts = 121% of FTP]
18 seconds at zone sub-maximal [ERG watts = 124% of FTP]
1 minute 16 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
26 seconds at zone super-LT [ERG watts = 101% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
31 seconds at zone super-LT [ERG watts = 101% of FTP]
9 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
59 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 18 seconds at zone sub-maximal [ERG watts = 121% of FTP]
29 seconds at zone super-LT [ERG watts = 101% of FTP]
13 seconds at zone sub-maximal [ERG watts = 127% of FTP]
35 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
26 seconds at zone sub-maximal [ERG watts = 121% of FTP]
3 minutes 7 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
23 seconds at zone sub-maximal [ERG watts = 140% of FTP]
4 minutes 1 seconds at zone recovery [ERG watts = 37% of FTP]
2 minutes 45 seconds at zone sub-maximal [ERG watts = 121% of FTP]
35 seconds at zone sub-maximal [ERG watts = 127% of FTP]
4 minutes 19 seconds at zone recovery [ERG watts = 37% of FTP]

3 minutes 33 seconds of Start at zone recovery [ERG watts = 50% of FTP]
3 minutes 5 seconds of Warmup at zone endurance [ERG watts = 63% of FTP]
1 minute 50 seconds of Official Start at zone endurance [ERG watts = 76% of FTP]
1 minute 3 seconds of Chase Back On at zone sub-LT [ERG watts = 89% of FTP]
56 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
1 minute 4 seconds of Climb at zone super-LT [ERG watts = 101% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
1 minute of Climb at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 59 seconds of Tempo at zone endurance [ERG watts = 76% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
3 minutes of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
30 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
45 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
45 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
45 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
2 minutes 45 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
5 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
5 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
10 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
10 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
15 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
15 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]
3 minutes 47 seconds of Cool Down at zone recovery [ERG watts = 37% of FTP]

Block: Warmup

• 5 minutes [ERG watts = 60% of FTP]
• 1 minute [ERG watts = 80% of FTP]
• 1 minute [ERG watts = 65% of FTP]
• 1 minute [ERG watts = 90% of FTP]
• 1 minute [ERG watts = 70% of FTP]
• 1 minute [ERG watts = 100% of FTP]
• 5 minutes [ERG watts = 60% of FTP]

2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
2 minutes of AC [ERG watts = 130% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
1 minute of AC [ERG watts = 140% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
1 minute of AC [ERG watts = 140% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
1 minute of AC [ERG watts = 140% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
3 minutes of Cooldown [ERG watts = 55% of FTP]
5 minutes of Cooldown [ERG watts = 50% of FTP]

2 minutes [ERG watts = 55% of FTP]
5 minutes [ERG watts = 60% of FTP]
10 minutes [ERG watts = 62% of FTP]
20 minutes [ERG watts = 64% of FTP]
20 minutes [ERG watts = 65% of FTP]
20 minutes [ERG watts = 66% of FTP]
10 minutes [ERG watts = 67% of FTP]
10 minutes [ERG watts = 70% of FTP]

Block: Warm Up

• 5 minutes [ERG watts = 55% of FTP]
• 1 minute [ERG watts = 80% of FTP]
• 1 minute [ERG watts = 60% of FTP]
• 1 minute [ERG watts = 80% of FTP]
• 1 minute [ERG watts = 60% of FTP]
• 1 minute [ERG watts = 80% of FTP]
• 5 minutes [ERG watts = 60% of FTP]

10 minutes of Interval [ERG watts = 85% of FTP]
5 minutes of Recovery [ERG watts = 60% of FTP]
8 minutes of Interval [ERG watts = 90% of FTP]
4 minutes of Recovery [ERG watts = 60% of FTP]
6 minutes of Interval [ERG watts = 95% of FTP]
3 minutes of Recoery [ERG watts = 60% of FTP]
4 minutes of Interval [ERG watts = 100% of FTP]
2 minutes of Recovery [ERG watts = 60% of FTP]
2 minutes of Interval [ERG watts = 105% of FTP]
10 minutes of Cooldown [ERG watts = 55% of FTP]

13 minutes [ERG watts = 45% of FTP]
12 minutes [ERG watts = 50% of FTP]
11 minutes [ERG watts = 52% of FTP]
10 minutes [ERG watts = 54% of FTP]
9 minutes [ERG watts = 56% of FTP]
8 minutes [ERG watts = 58% of FTP]
7 minutes [ERG watts = 60% of FTP]
6 minutes [ERG watts = 62% of FTP]

5 minutes [ERG watts = 50% of FTP]
10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 60% of FTP]
30 minutes [ERG watts = 62% of FTP]
30 minutes [ERG watts = 64% of FTP]
30 minutes [ERG watts = 66% of FTP]
10 minutes [ERG watts = 70% of FTP]
10 minutes [ERG watts = 72% of FTP]
10 minutes [ERG watts = 74% of FTP]
10 minutes [ERG watts = 76% of FTP]

Block: Warm Up 1

4 minutes of Warm Up 1 [69 ERG watts]

Block: Warm Up 2

6 minutes of Warm Up 2 [120 ERG watts]

Block: Steady pedalling

5 minutes of Steady pedalling [130 ERG watts]

Block: Recovery & prep

5 minutes of Recovery & prep [100 ERG watts]

Block: Ramp Test

• 3 minutes of Stage 1 [150 ERG watts]
• 3 minutes of Stage 2 [175 ERG watts]
• 3 minutes of Stage 3 [200 ERG watts]
• 3 minutes of Stage 4 [225 ERG watts]
• 3 minutes of Stage 5 [250 ERG watts]
• 3 minutes of Stage 6 [275 ERG watts]
• 3 minutes of Stage 7 [300 ERG watts]
• 3 minutes of Stage 8 [325 ERG watts]
• 3 minutes of Stage 9 [350 ERG watts]
• 3 minutes of Stage 10 [375 ERG watts]
• 3 minutes of Stage 11 [400 ERG watts]

Block: Recovery

5 minutes of Recovery [120 ERG watts]

Block: Warm Down

10 minutes of Warm Down [75 ERG watts]

5 minutes of Pedal Easy [ERG watts = 50% of FTP]
5 minutes of 30s seated/30s standing [ERG watts = 80% of FTP]
6 minutes of Alt R/L leg workload [ERG watts = 60% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
2 minutes of Zone 2 at cadence 70 [ERG watts = 90% of FTP]
3 minutes of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
1 minute of Recover at cadence 100 [ERG watts = 55% of FTP]
3 minutes of Zone 2 at cadence 70 [ERG watts = 95% of FTP]
5 minutes of Recover at cadence 100 [ERG watts = 50% of FTP]