10min from 40 to 75 % FTP
1x 30sec @ 95rpm, 95 % FTP,50 % FTP
1x 30sec @ 105rpm, 105 % FTP,50 % FTP
1x 30sec @ 115rpm, 115 % FTP,50 % FTP
2min @ 85rpm, 50 % FTP
4min @ 100rpm, 95 % FTP
8min @ 90rpm, 80 % FTP
3min @ 85rpm, 50 % FTP
4min @ 70rpm, 95 % FTP
2min @ 70rpm, 80 % FTP
1min @ 100rpm, 80 % FTP
2min @ 70rpm, 80 % FTP
1min @ 100rpm, 80 % FTP
2min @ 70rpm, 80 % FTP
3min @ 85rpm, 50 % FTP
30sec from 80 to 105 % FTP
30sec @ 100rpm, 105 % FTP
30sec from 105 to 80 % FTP
1min @ 85rpm, 80 % FTP
30sec from 80 to 105 % FTP
30sec @ 100rpm, 105 % FTP
30sec from 105 to 80 % FTP
2min @ 85rpm, 80 % FTP
30sec from 80 to 105 % FTP
30sec @ 100rpm, 105 % FTP
30sec from 105 to 80 % FTP
3min @ 85rpm, 80 % FTP
30sec from 80 to 105 % FTP
30sec @ 100rpm, 105 % FTP
30sec from 105 to 80 % FTP
3min @ 85rpm, 50 % FTP
2min @ 90rpm, 95 % FTP
4x 1min @ 90rpm, 80 % FTP,80 % FTP
2min @ 90rpm, 95 % FTP
5min @ 85rpm, 50 % FTP
5x 30sec @ 100rpm, 150 % FTP,65 % FTP
5min @ 85rpm, 50 % FTP
5x 30sec @ 100rpm, 150 % FTP,65 % FTP
3min from 50 to 25 % FTP