2x 1 minute strength intervals. Keep your cadence around 60 rpm, stay seated, and keep your upper body as still as possible during the strength intervals. This will require not only strength from your legs, but from your core as well. Aim for a cadence of at least 85 rpm in the rest of the workout. After the strength intervals do 2x 10-second, all-out sprints. Remain seated during the sprints as well.