8 min warm up spin

2 min Z2 + 30 sec Z3 + 20 sec Z4
2 min Z2 + 45 sec Z3 + 30 sec Z4
2 min Z2 + 60 sec Z3 + 40 sec Z4
2 min Z2 + 90 sec Z3 + 60 sec Z4

Recovery for 2 mins.

Main Set:
6×1 min at Z4 with 20 sec rest
2 min easy (pedaling, not full rest)

4-3-2-1 min: all with 45 sec rest
4 min is 2 min at low Z3, 2 min at low Z4
3 min is always at 90 sec mid Z3, 90 sec mid Z4
2 min is always at 60 sec upper Z3, 60 sec upper Z4
1 min is always at mid Z5

2min easy Z2 into:

3-2-1 min same Rx – all with 45 sec rest into

2min easy Z2 into:

2-1 min same Rx – with 45 sec rest into

2min easy Z2 into:

1min Z5 – 45 sec rest

2 min easy (pedaling)

Cool down to 70mins.