Sven

Two 20-minute efforts at 95% FTP with 5-minute recovery, bookended by warm-up and cool-down.

4x (6min @ 103% + 3min recovery) plus one final 6min threshold effort.

60-minute aerobic base builder with 50 minutes of steady Zone 2 effort at 65% FTP.

Two 15-minute threshold efforts at 94% FTP with recovery between for sustained power development.

Three 8-minute threshold efforts at 93% FTP with recovery periods, bookended by warm-up and cool-down.

70-minute endurance builder with 42 minutes of steady aerobic work and an 8-minute tempo finish.