interval 1: 15-minute easy warm up
intervals 2-16: 1 minute Power Interval* x 2 minutes easy spinning. Repeat 15 times.
Interval 17: 10-minute easy spinning cool down
*A Power Interval - is used to elicit improvements in strength as well as VO2 max. Power Intervals are performed at 120-130% of FTP (Zone 6). (288-312 watts)