Warm up 10 minutes by spinning 90-100 rpm in a light gear, zone 2.
Then do 20 x 1 minute @110 rpm, not a hard effort. Watts in zone 3. 1 minute easy between.
Then an easy 10 minutes zone 1 to cool down.
This simulates climbing, lower cadence, high power.
4 minutes at 75-80 rpm mashing a heavy gear (53 x 16, 15, 14?) Then spin 1 minutes easy. Repeat for a total of 8 reps. Focus on a silent upper body and a smooth stroke. Power at 85-90% of FTP.
3 x 10 minutes at Tempo. On the first effort ride at 75 rpm, the next at 90 rpm, the last one at 100-105 rpm. Rest an easy 5 minutes between each effort.
Warm Up 15 minutes. Include 3 x 1 min fast pedals and 1 x 3 min at zone 3 95 rpm. Easy 2-3 minutes before main set.
MS - 3 x 5 min constant cadence zone pyramids. Start in a gear that allows 90-95 rpm and in zone 3 watts. Each minute we will be shifting; one gear harder (2 times) and then back down (2 times) all while maintaining 90-95 rpm. Watts should start in zone 3 for the first minute, shift one gear harder watts go to zone 4, and by the second shift up you should be in zone 5 (minute 3). Then shift down watts fall in to zone 4, down again for minute 5 and watts should be back at zone 3. Go 3 to 5 minutes easy between each interval.
Using the workout download on an indoor trainer will control the resistance so no shifting is required. Just be sure to maintain 95 rpm during the 3 five minute intervals.
Cool Down 10 minutes easy spinning.
FTP Shots. Short above FTP intervals with minimal recovery. Duration goes from long to short, but watts go higher as you progress. Total of 33 minutes continuous on and off intervals. End with 12 minutes at Sweet Spot (SST). You will really be feeling the early work.
3 x 10 min at FTP. Easy 5 minutes between efforts.