WARM UP: -10 minutes gradually progressing from Active Recovery zone to Endurance zone. -3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy. -2 minutes easy ------ MAIN SET: 4x 18 minutes (3 minutes @85% FTP, right into 1 minute @105% FTP, right into 115% FTP!) -Rest for 5 minutes between sets. ------ COOL DOWN: -Gradually reduce from Endurance Zone to Active recovery zone for 5 minutes.