Based on my videos:
https://youtu.be/jmD64iT2Aes

https://youtu.be/bFbx2pQX120

This is a high intensity cycling plan but is applicable to running and triathlon as well. This is the more advanced version of my short high intensity plans so you should have a solid level of base fitness and be familiar with interval training.

Some notes on the high intensity intervals
Keep Cadence above 85 at all times during the high intensity intervals, your cadence can be lower during recovery
Do Not use the erg mode, these high power intervals are much better done with the erg mode because
1. You want to make sure you going hard enough and the only way to do that is to really challenge yourself
2. If you set the erg power just a hair too high, you will stall out and have to reset the system if/when your cadence drops

Whether you nail the power exactly or fade is not really important, you'll get the max benefit of this workout as long as you're putting in top end effort (even if your power begins to fall)