WARM UP: -10 minutes gradually progressing from Zone 1 to Zone 3. -3x30 seconds priming efforts at progressing intensity and cadence, with 30 seconds easy between. -2 minutes easy. ------ MAIN SET: -5 different interval "amalgams" for your fitness pleasure! ---INTERVAL 1: 85% FTP all day. We will be mixing it up with on-bike position changes as well as working on pedaling fluidity. ---INTERVAL 2: A BEAST! 10 minutes right @FTP...You can do it! ---INTERVAL 3: Some short and sharp efforts...6x (15 seconds @110% FTP, 45 seconds rest) #power! ---INTERVAL 4: "Shark Teeth!"...3x (60 seconds ramping up from 105-115% FTP, then 60 seconds ramping down from 115-105% FTP)...Only 1 minute break between these! ---INTERVAL 5: We finish off today with ANOTHER 10 minutes right @FTP! Even though you'll be tired, I know you can do it! #mentalstrength ------ COOL DOWN: -5 minutes gradually reducing from Zone 2 to Zone 1.