this is for conditioning work on rise up the FTP 10mins warm up, 5x30s L 30s R single leg drill to practice full circle stroke, 5x30s 110rpm 30s easy, 6 set of: 3mins steady 80% at 85rpm, 2mins steady+ at 80rpm, 1min above FTP hard effort at 75rpm, 1min easy,
3mins spinning 90rpm, 3mins spinning 80rpm, 3mins spinning 70rpm as cool down