rest 1min @ 50% FTP
rest 2min @ 90% FTP
Duration: 1h 10m
Stress points: 78
Once you have mastered the "Tempo with bursts" workout, then you are ready to up the ante a little and ride at Sweetspot and then do the bursts!
Warm-up for 10minutes and then do 3 x 1 minute fast pedaling drills >110rpm, then do 40minutes at Sweetspot 90% of FTP, and every two minutes, do a burst for 20 seconds to 120% of FTP and resume at 90% of FTP. Cool down.