5 minutes Z1
5 minutes Z2
12 x (30 seconds Z5 uphill or simulated/90 seconds Z1)
35 minutes Z2
5 minutes Z1

Goals:

Because the cycling force intervals are so short, the athlete will have to often use perceived effort to gauge intensity, as HR may not reach Zone 5 prior to the interval ending. This workout is an excellent time to go very hard, but aim to have each interval with a similar output and avoid fading near the end of the interval. If hills are unavailable, the athlete can simulate by reducing cadence to 65-75rpm and occasionally standing.