Power based session. In this session try to maintain control. Don't go too hard too soon.
After a good 15 min warm up we go straight into 6 x 5 minute intervals with a 2 min rest
Sounds straight forward so do the reps as follows.
1/ Ride at 95% of your FTP at 95 rpm, During Rest ride at 50%
2/ Ride at 95% of your FTP at 95 rpm, During Rest ride at 55%
3/ Ride at 100% of your FTP at 95rpm, During Rest ride at 55%
4/ Ride at 100% of your FTP at 85 rpm, During REST ride at 60%
5/ Ride at 105% of your FTP at 85 rpm, During REST ride at 60%
6/ Ride at 105%of your FTP at 95 rpm
Warm down.
60 min session. If you feel you need more add another 2 sets but go back down to 95% then 100% of your FTP. This session will creep up on you with the harder rest intervals
Suffer they do!!
Enjoy