A standard warm up followed by two 20-minute blocks of work separated by a 5-minute recovery interval. Each block is broken down into four 5-minute intervals of either Zone 3, Zone 4, or Zone 5 effort. Riders use a change of load to maintain output whilst changing cadence and then hold the same level changing leg speed to reach the next zone. A simple 2 gear workout. A great opportunity to get comfortable being uncomfortable for longer periods of time.