The Goal Of This Session: is to improve your short term muscular endurance (power output over a short period of time - such as prologue of short time trial)
10 min WU
5x 30sec explosive efforts at 150% ftp, RPM will be equal to or slightly above your last FTP test and take 3 minutes of easy spinning to recover.
1 x 10 minutes at 95% of FTP, again RPM needs to be equal to or higher than your average from last FTP test