Warm Up 5-8 minutes
Start with 3 minute at endurance (30-40%) under FTP
1 minute Time Trial (on each subsequent set, attack goal is to stay within 10% of TT average power output)
30 second recovery
3 minutes at endurance to tempo (as class goes on try to get closed to tempo).
End with 1 minute at 20% under FTP, 1 minute 10% under FTP, 1 minute at FTP, 10 second all out.