Mix now transitions you from short high intensity efforts into minute efforts with 1-1 ratio

10 min warm up

Then hit 10 x 20 secs - the first 5 are with 20 secs recovery and then the last 5 are with 30 secs recovery - Keep them at 120-130% FTP

This is same blocks you did in session Phase 1 #12 session

3 mins recovery

Then 5 x 1 min at 110-120% - ideally I would like you to push towards the 120% if you can

You have 60 secs easy spin

Then another 3 mins off

before repeating the 20 sec efforts and then the 5 x 1 min again

Smash it

10 mins cool down